Radicchio
Overview
Radicchio is a bitter red chicory leaf used in mixed salads for colour and contrast. It is a concentrated source of lutein and zeaxanthin among salad leaves, and 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 lutein and zeaxanthin 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)
Core nutrients
| Nutrient | Amount per 100 g | % RDA 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
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Vitamin K | 255.2 µg | 212.7% |
Bioactive compounds
Explicitly identified compounds, including individual fatty acids, with a defensible quantity or an explicit qualitative status. Asterisks (*) identify supplementary sources below. Unquantified or trace constituents are not automatically admitted to the Substances list.
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| Lutein + zeaxanthin | 8832 µg | — |
Substances
Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.
3 substances in this food
Lutein
Neuroprotective carotenoid; accumulates in neural tissues and retina; supports cognitive performance
Vitamin K (Phylloquinone)
Phylloquinone (vitamin K1) from green plants; required for vitamin K–dependent carboxylation.
Zeaxanthin
Neuroprotective carotenoid; accumulates in neural tissues and retina; supports cognitive performance
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. Labelled lutein/zeaxanthin context: this review is not a radicchio feeding trial; radicchio composition includes lutein and zeaxanthin as reported in the table.