Vegetable

Chive

Health
ScoreA+

Chives are a mild-flavored allium vegetable rich in vitamin K, folate, and potassium with negligible calories. They provide sulfur-containing compounds and antioxidants that support cardiovascular and bone health.

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Why Chive scores 96

Nutrient density35

Protein quality12

Fiber content10

Healthy fats5

Bioactive compounds13

Glycemic impact10

Top nutrients

% Daily Value per ½ cup (85 g)

Vitamin K 151%Vitamin C 55%Folate 22%Vitamin B6 16%Copper 15%

Nutrition

per_100g

Calories

3.3g

Protein

4.4g

Carbs

0.7g

Fat

2.5g

Fiber

Health benefits

Supports bone health and cardiovascular mineralization

strong evidence

Vitamin K activates osteocalcin and matrix Gla protein, which direct calcium into bone matrix and away from arterial walls

Reduces cardiovascular disease risk through homocysteine metabolism

strong evidence

Folate supports methylation pathways that convert homocysteine to methionine; elevated homocysteine is an independent CVD risk factor

Anti-inflammatory and antioxidant effects

moderate evidence

Organosulfur compounds (allyl sulfides) and flavonoid quercetin inhibit NF-κB signaling and reduce oxidative stress markers

Supports healthy blood pressure regulation

moderate evidence

High potassium-to-sodium ratio and potassium's role in vascular smooth muscle relaxation and sodium-potassium pump function

Enhances cognitive function and neuronal health

moderate evidence

Choline is a precursor for acetylcholine (neurotransmitter) and phosphatidylcholine (cell membrane component); supports brain plasticity

Pairs well with

·Pair with fatty fish (salmon, mackerel) because fat-soluble vitamin K absorption is enhanced by dietary fat, and omega-3s synergize with choline for cognitive benefits
·Combine with eggs because both provide choline, creating additive benefits for methylation and neuronal health
·Pair with cruciferous vegetables (broccoli, kale) because both contain sulfur compounds that enhance phase II detoxification enzyme activity
·Mix into fermented foods (yogurt, kefir) because probiotics may enhance folate bioavailability and support homocysteine metabolism
·Serve with calcium-rich foods (leafy greens, dairy, fortified plant milks) because vitamin K and calcium work synergistically for bone health

Practical tips

·Best timing: Chives contain no compounds requiring specific timing for absorption. Include them raw in breakfast (eggs, yogurt), midday meals (salads, soups), and evening dishes (grains, proteins) to distribute vitamin K, folate, and potassium intake throughout the day for sustained nutritional benefit
·Store fresh chives in the refrigerator wrapped in damp paper towels inside a plastic bag; they last 1-2 weeks and maintain nutrient density better than dried varieties
·Consume raw or add at the end of cooking to preserve heat-sensitive vitamin C, volatile organosulfur compounds, and delicate flavor profile
·Grow chives in a kitchen herb garden for year-round access; they are hardy, perennial, and provide continuous harvest with minimal maintenance
·Use chopped chives as a finishing garnish on soups, salads, and grain bowls to add visual appeal and nutrient density without significant calories
·Select bundles with firm, bright green stalks without yellowing or wilting; avoid pre-chopped chives as nutrient degradation accelerates post-cutting