In an age when everything sells under the labels of ‘organic’ and ‘superfoods,’ nature’s original superfoods are taking a back seat. Take the humble radish, for example. Trapped as a garnish, the root holds a plethora of nutrients and unsuspected benefits.

From its ability to cure common flu to its fibrous property that helps in weight loss, this tuber can be a life-changing addition to one’s diet. It is surprising that radish nutrition value remains unexplored and ignored in most health markets. This article looks at the nutritional value of the vegetable and its leaves and explores the several benefits it could reap if included in one’s regular diet.

Radishes are a great source of iron and phosphorus, which help battle anemia and low hemoglobin count. The high levels of vitamin C, vitamin A, and potassium help build stronger immunity and manage high sugar levels. Radishes are also thought to help prevent some cancers, piles, diabetes, and heart ailments owing to their low-calorie and high-fiber content. As carriers of high water content, radishes help manage body hydration and skin health. Their anti-bacterial, anti-fungal properties are known to fight against stomach and fungal infections, inflammation, and swelling.

Radish Nutrition Facts

Because this good looking tuber has only been used as a topping or is usually lost in a salad, most ignore this fibrous goodness as just another root vegetable. While it can be cooked and pickled, radishes are usually eaten raw. Despite it being a common ingredient in several dishes, radish nutrition facts are lost on most people. From the low-calorie, high-fiber quality to the ability to keep one full and hydrated, radishes have a lot to offer.

Raw radishes function as a fantastic mid-meal snack. They are easy on the stomach and a boon for the digestive system. Most of the qualities in the root come from all the minerals it stores. So much so that radish is often sowed to increase the productivity of the land.

Talking about health, radish nutritional value per 100g varies depending on the consumption. Radishes consumed raw hold a higher nutritional value than those that are paired with sauces and fats. There is no harm in pairing the vegetables with sauces; the essence lies in the proportion.

Consumed Raw

Name	Amount	Unit
Water	95.27	g
Fiber	1.6	g
Vitamin C	14.8	g
Calcium	25	mg
Phosphorous	20	mg
Potassium	233	mg
Iron	0.34	mg

* Portion: 100g – All data sourced from here

Benefits of Eating Radishes

The general argument with everything healthy has been that it does not taste good. Well, that is an argument that will not last a moment before the humble radish. While its nutritional facts are obvious to the naked eye, the root does not compromise on the taste factor. From sweet daikon to the peppery watermelon variety, radishes lend a unique flavor to every dish while still living up to its promise of health care.

Here are some benefits of eating radishes that must be taken seriously.

Loyal Friend to the Liver and Stomach: The root is beneficial for treating jaundice. It removes the bilirubin and maintains its production by keeping it at a required level. Black radishes, in particular, have been celebrated as ‘natural medicines’ for jaundice, especially if consumed with their leaves.

Warriors Against Cancer: This crunchy root is the answer to prevent and protect the body against cancer-causing substances and tumors. The radish nutrition factor lists its high fiber content that keeps colon, kidney, intestinal, stomach, and oral cancer at bay.

Aid for Red Blood Cells: Radish nutritional value per 100g is a composite of factors that help control damage to our red blood cells and increase the body’s oxygen circulation.

Fighters Against Fungus and Infection: As an antifungal agent, radish juice consists of enzymes that kill common fungus and bacteria found in the human body. Including radish in regular diets is known to eliminate yeast infections.

Guardians of the Heart: As great sources of anthocyanins, radishes reduce the risk of cardiovascular ailments. The root’s high vitamin C source, folic acid, and flavonoids ensure that the heart keeps functioning smoothly.

Stimulants for Skin Beauty: Radishes hold vitamin C, phosphor, zinc, and vitamin B, which are some of the best components for skin’s health. The high water level found in the root helps to maintain a healthy humidity level of the skin. Radishes are often used as face cleansers and packs to reduce dry skin and infections. Consuming radishes regularly increases the number of antioxidants and flavonoids in the body, which changes the skin’s health dramatically.

Catalysts of Immunity: There are umpteen benefits that a regular radish nutrition chart will list out, but the most important aspect is its ability to improve the immune system. As high carriers of vitamin C, regular intake of radishes helps build immunity and antioxidant levels. This, in turn, helps fight common flu and cold.

Protectors of Kidneys: As excellent diuretic and disinfectants, radishes help treat several kidney disorders as they aid in hydration and urination, washing away all the toxins gathered in the kidney.

Metabolism Promoters: The tuber is known to have properties that help fix acidity, obesity, gastric problems, and nausea. This ultimately helps build a stronger digestive and metabolism system.

Food for the Bones: The high calcium content found in this glorious tuber promises to help maintain bone density, bone strength, and normal motor skills. It is always advisable to consume natural supplements instead of popping pills.

Goodbye Fats: Radish and Weight Loss

This crunchy, fibrous tuber carries only 16 calories per cup! One cannot emphasize enough about its high water content; it is a health treasure for anyone looking for potassium and vitamin-rich food. Since they are low in digestible carbohydrates and high in roughage, they are a brilliant source of dietary supplements for anyone who wishes to lose weight. Their high fiber and water content help ‘feel full’ as fiber takes the longest to digest.

As a low GI vegetable, it keeps the blood sugar and insulin level in check. This, in turn, assists in high calorie and fat burn. Moreover, as radishes hold strong antioxidant properties, they help build better immunity and metabolism, further assisting in low-fat storage.

When eaten raw or with little added sauces, radishes help replace high sugar and fat snacks. This helps bring down the high-calorie intake.

Glycemic Index. It is considered to be the most ideal for eating foods with a low glycemic index. Foods with higher index break down easily and cause a rapid rise in the sugar level after a meal. To counteract the rise, the body releases more insulin, which stores more fat in the body.

Even if one were to browse through “radish nutritional value per 100g,” it’d be clear that the vegetable has a low glycemic index. This means it takes longer to digest, requires less insulin, and does not allow the body to release or store any unnecessary fat. Radishes help in maintaining stable blood sugar patterns, avoiding the rapid rise and fall of insulin and glucose in the body.

Go Green: Radish Leaf Nutrition

Let’s get this straight. Throwing away radish greens is a crime against health and body. There are several recipes using radish leaves creatively for anyone who is lost on how to utilize radish leaves in the kitchen.

The leaves carry the right amount of pungency and peppery flavor, which lends a unique taste to pesto sauces, stir-fries, and sides. Traditionally, the leaves have also been used to brew teas and other herbal drinks. They are great reservoirs of health for anyone open to exploring the various possibilities of utilizing the root in everyday cuisine.

While radish leaves can be paired with the root for various dishes, it is important to check the greens for their stand-alone nutritional value.

Here are some nutrition facts about cooked radish leaves (cooked without fat).

Radish Leaves Cooked Without Fat

Name	Amount	Unit
Water	87.19	g
Fiber	1.9	g
Calcium	42	mg
Iron	1.01	mg
Phosphorous	76	mg
Potassium	592	mg
Vitamin C	54.7	mg

* Portion: 100g – All data sourced from here

While the nutritional chart lists out some of the most crucial elements present in the leaves, it is equally important to highlight how this combination of elements contributes to the body’s well being. Radishes and their leaves are home to the kind of nutrition that can substantially change how one perceives health care and physical stamina forever.

Have a look at some of these nutritional benefits of radish leaves.

Treatment for piles. The nutrition received from a cup of radish leaves is similar to the radish nutritional value per 100g. Owing to the antibacterial properties the leaves contain, they are a great source to treat piles and inflammation.

Prevention from Diabetes. Radish leaves are low calorie and high fiber. This helps reduce blood sugar levels. Radish leaves are becoming one of the most important greens to be included in the diabetes diet plan.

Relief from Knee/Joint Pain. Aging or other factors often cause excessive joint pain and swelling. Applying a paste made out of radish leaves extract, sugar, and water has delivered proven results in reduced inflammation and pain in due time.

Treatment for Stomach Infections. Radish leaf tea is the best answer for anyone with a stomach ailment or a food infection. The antifungal and antibacterial properties of the leaves help in eliminating any underlying infection and pain.

Managing Constipation. Constipation is arguably the most under-discussed epidemic of the modern age. Unhealthy sleep and eating patterns have played a major role in contributing to this underlying health condition. Including a cup of radish leaves in the diet will bring a remarkable change in the bowel movements. Owing to the high fiber content, the leaves work as a natural laxative.

Combat Fatigue. The current age’s fast-paced lifestyle has resulted in tremendous fatigue among working professionals and the youth. The high amount of protein and phosphorus, and minerals such as vitamin C, A, and thiamine, found in the leaves, help combat general fatigue and weakness.

Builds Immunity. People suffering from anemia and low hemoglobin levels must incorporate radish leaves in their regular diet. The radish nutrition charts show a high level of iron and phosphorus found in the root and the leaves, which help fix low blood count.

Fat Reduction. Consult any health expert for weight loss, and they will advise consuming more greens and vegetables. While broccoli, spinach, brussels sprouts, and arugula leaves have found their places on a common man’s plate, radish leaves still struggle to get there. The fiber content in these leaves is as good as any other. They can work as a wonderful replacement for anyone who is bored consuming the same greens. Their peppery flavor more than makes up for the flavor and serves as an excellent supplement for weight loss, building metabolism, and reducing unhealthy fat.

Skin Health. Like the root, the leaves also contain a high amount of water that helps maintain the overall hydration of the body. Good hydration automatically helps maintain the skin’s health, keeping it clean, hydrated, and wrinkle-free.

These are only some of the unending qualities radish leaves harness. Incorporating these in salads, wraps, sides, and main courses could increase the dish’s overall nutrition count, add flavor, ensure good digestion, and contribute to the body’s overall wellness.

Before You Leave

Radishes are as important as any other vegetable. Their high fiber, iron, phosphorous, and vitamin C content make them indispensable assets for general wellness. Celebrated as a regular ingredient in several Asian cultures (including desserts), it is high time the root is not cheered on from the sidelines but put up on the podium.

Ignoring radishes is ignoring all the benefits they harbor within. It is time the vegetable is embraced and celebrated in modern and contemporary cuisines.

Links for Further Reading

Radishes, raw. FoodData Central. U.S. Department of Agriculture. Published on April 1, 2019.
Banihani SA. Radish (Raphanus sativus) and diabetes. Nutrients. 2017;9(9):1014. doi:10.3390/nu9091014
Vitamin C: Fact Sheet for Health Professionals. National Institutes of Health Office of Dietary Supplements. Updated, February 27, 2020.
Wallace TC. Anthocyanins in cardiovascular disease. Adv Nutr. 2011;2(1):1-7. doi:10.3945/an.110.000042
Panche AN, Diwan AD, Chandra SR. Flavonoids: An overview. J Nutr Sci. 2016;5:e47. doi:10.1017/jns.2016.41