Radicchio
Overview
Radicchio is a bitter red chicory leaf used in mixed salads for colour and contrast. The composition table reports 8,832 µg lutein plus zeaxanthin per 100 g. A separate lutein amount and a separate zeaxanthin amount are not established for this leaf. It also supplies vitamin K.
Within a BRAIN-aligned pattern it is included as a distinctive salad chicory rather than as a generic lettuce substitute. Dietary fat in the same meal supports absorption of those carotenoids [1,2].
Food Context
Synergies
- Pair with a fat-containing dressing so carotenoids from the leaf are absorbed more effectively [1].
- The bitter flavour is useful against creamy or sweet dressings; it is not a reason to cook the leaf as if it were a root chicory.
Preparation
- Use raw, finely sliced. Do not substitute chicory greens or witloof (Belgian endive) for radicchio; those are different foods.
- Thorough drying helps dressings coat the cut surfaces.
Recipes
1 recipe containing this food
Mixed-Leaf Tahini Caesar Salad
A Caesar-style mixed-leaf salad with a tahini, anchovy, caper and Parmesan dressing, using extra virgin olive oil retained from oil-packed capers.
Nutrient Tables (per 100 g)
Selected food and preparation: Radicchio, raw. per 100 g edible portion.
Core nutrients
| Nutrient | Amount per 100 g | % reference intake per 100 g |
|---|---|---|
| Energy | 23 kcal | — |
| Protein | 1.4 g | — |
| Total fat | 0.3 g | — |
| Saturated fat | 0.1 g | — |
| Carbohydrates | 4.5 g | — |
| Sugars | 0.6 g | — |
| Fibre | 0.9 g | — |
Key vitamins and minerals
Vitamins and minerals supplying at least 10% of an adult reference intake per 100 g, derived from the composition panel.
| Nutrient | Amount per 100 g | % reference intake per 100 g |
|---|---|---|
| Copper | 0.3 mg | 37.9% |
| Folate | 60 µg | 15% |
| Vitamin E | 2.3 mg | 15.1% |
| Vitamin K | 255.2 µg | 212.7% |
Substances
3 substances in this food
Vitamin K (Phylloquinone)
USDA FoodData Central reports vitamin K in Radicchio, raw. This vitamin K record is not a vitamin K2 measurement.
Zeaxanthin
Individually documented in radicchio leaves; a separate fresh-food amount is unavailable.
References
[1] Unlu et al. (2005). Carotenoid Absorption from Salad and Salsa by Humans Is Enhanced by the Addition of Avocado or Avocado Oil. Adding avocado fruit or avocado oil to salad increased human absorption of α-carotene, β-carotene and lutein versus the same salad without added lipid.
[2] Johnson (2014). Role of lutein and zeaxanthin in visual and cognitive function throughout the lifespan. This review is not a radicchio feeding trial. The table on this page reports lutein and zeaxanthin as one sum.
[4] Influence of UV radiation-absorbing foils on metabolites in lettuce cultivars (2023)