Rhubarb is a vegetable that is commonly used in pies, jams, and other desserts. With its tart flavor, it makes a tasty addition to sweet treats. But is rhubarb actually a low-calorie ingredient? Here is a quick answer to whether rhubarb is low in calories:
Quick Answer: Yes, rhubarb is very low in calories. A 100g serving of raw rhubarb contains only 21 calories.
Rhubarb is 95% water by weight, which contributes to its low calorie content. It provides small amounts of carbs and fiber, with minimal fat and protein. The tart taste comes from oxalic acid rather than sugars. Let’s take a deeper look at the full nutrition facts and calorie content of rhubarb.
Nutrition Facts for Rhubarb
Here is an overview of the nutrition information in 100g of raw rhubarb (3):
| Nutrient | Amount |
|---|---|
| Calories | 21 |
| Carbohydrates | 4.5g |
| Sugars | 1.5g |
| Fiber | 1g |
| Fat | 0.2g |
| Protein | 0.9g |
| Vitamin C | 9mg (10% DV) |
| Calcium | 86mg (7% DV) |
As you can see, rhubarb is very low in calories, with only 21 calories per 100g serving. A major reason for rhubarb’s low calorie content is its high water composition.
Rhubarb also contains minimal fat, at just 0.2g per serving. It provides a small amount of fiber (1g per 100g) as well as some vitamins and minerals like vitamin C and calcium.
But the majority of rhubarb’s calories come from carbohydrates. Let’s take a closer look at the carb content.
Carbohydrates in Rhubarb
Rhubarb contains 4.5g of total carbohydrates per 100g serving. However, much of this carb content comes from fiber rather than sugars.
Specifically, rhubarb contains only 1.5g of natural sugars. The tart flavor of rhubarb is not due to high sugar content. Instead, it comes from organic acids like oxalic acid and quinic acid (1).
So in total, rhubarb provides just 21 calories per 100g, with 4.5g from carbs and 1.5g from sugars. The small amount of natural sugars is why rhubarb can be part of a low-calorie, low-carb diet.
Calories in Cooked vs Raw Rhubarb
When preparing rhubarb, it can be eaten raw or cooked. Does cooking change the calorie content?
Here is a comparison of the calories in raw vs cooked rhubarb per 100g (4):
| Type | Calories |
|---|---|
| Raw | 21 |
| Cooked | 31 |
Cooking rhubarb increases the calorie count slightly, to 31 calories per 100g. The difference comes from water loss during the cooking process.
However, even when cooked, rhubarb remains very low in calories and an excellent choice if you are monitoring your calorie intake.
Rhubarb Serving Sizes
When incorporating rhubarb into your diet, it’s important to pay attention to serving sizes. Even though rhubarb is low in calories, the calories can add up if you eat a lot of it.
Here are some common serving sizes for rhubarb (5):
| Serving | Amount | Calories |
|---|---|---|
| 1 stalk raw | 51g | 11 |
| 1/2 cup raw, diced | 62g | 13 |
| 1/2 cup cooked | 78g | 24 |
As you can see, the calorie count increases as the serving size increases. Be mindful of portion sizes when adding rhubarb to smoothies, oatmeal, or baked goods.
Rhubarb Pie Nutrition Facts
One of the most popular ways to eat rhubarb is in pie. But how many calories are in a slice of rhubarb pie?
Here is the nutrition breakdown for a 1/8 slice of rhubarb pie (6):
| Nutrient | Amount |
|---|---|
| Calories | 186 |
| Carbohydrates | 30g |
| Sugars | 17g |
| Fiber | 0.7g |
| Fat | 7g |
| Protein | 2g |
As you can see, a slice of rhubarb pie contains significantly more calories and carbs than plain rhubarb. This comes from the added sugar, flour, and butter in the pie crust and filling.
So while the rhubarb itself is low calorie, a slice of rhubarb pie provides around 186 calories. Be mindful of portion size if enjoying rhubarb pie.
Health Benefits of Rhubarb
In addition to being low in calories, rhubarb provides some important nutrients and health benefits:
– High in vitamin C. One cup of rhubarb provides around 10% of the RDI for vitamin C, an essential nutrient and antioxidant (7).
– Good source of calcium. Rhubarb provides small amounts of calcium to support bone health.
– Provides polyphenol antioxidants. Rhubarb contains beneficial plant compounds like catechins and anthocyanins with antioxidant properties (8).
– Aids digestion. The fiber content in rhubarb can promote regularity and healthy digestion.
– Low glycemic index. Rhubarb has a very low effect on blood sugar, with a GI of just 13 (9).
So rhubarb is not just low in calories — it also offers a variety of vitamins, minerals, and plant compounds that benefit your health.
Is Rhubarb Keto-Friendly?
The ketogenic or “keto” diet focuses on very low carb intake, usually under 50g daily. Can you eat rhubarb on a keto diet?
Here is a recap of rhubarb’s carb content per 100g raw:
– Total carbs: 4.5g
– Fiber: 1g
– Net carbs: 3.5g
With just 3.5g net carbs per 100g serving, rhubarb can fit into a keto diet. It provides nearly zero digestible carbs.
Rhubarb makes a great low-carb ingredient to use in keto desserts, smoothies, or chia puddings. You can enjoy it guilt-free.
Just be cautious of added sugars in rhubarb pies and jams. Make sure to account for the full nutrition facts.
Is Rhubarb Good for Weight Loss?
With its low calorie and low carb content, rhubarb can be an excellent addition to a weight loss diet.
Here are some of the weight loss benefits of rhubarb:
– Low in calories: Rhubarb provides just 21 calories per 100g serving, so you can eat a lot of it without racking up the calories.
– High satiety: The fiber in rhubarb helps promote satiety and fullness after meals (10).
– Low glycemic impact: The minimal effect of rhubarb on blood sugar is beneficial for weight management.
– Diuretic properties: Compounds in rhubarb have mild diuretic effects to reduce water retention (11).
Rhubarb makes the perfect ingredient to boost the nutrition of low-calorie smoothies, salads, yogurt bowls and more when trying to lose weight. Enjoy its delicious tart flavor guilt-free!
Tips for Adding Rhubarb to a Weight Loss Diet
Here are some tips for using rhubarb in your weight loss diet:
– Dice it raw into oatmeal, yogurt, cottage cheese, or chia puddings.
– Blend it into smoothies along with other fruits and veggies.
– Roast rhubarb wedges as a hot cereal topping or snack.
– Stir rhubarb into light salad dressings like citrus vinaigrettes.
– Make baked rhubarb chips as an alternative to potato chips.
– Grill rhubarb skewers brushed with a small amount of honey.
– Mix diced rhubarb into muffin, bread, or cake batters.
– Poach rhubarb and use it as the base for low-calorie jams or compotes.
Rhubarb’s tart, crisp texture and unique flavor profile make it so versatile. Take advantage of this low-calorie fruit in your weight loss regimen.
Should You Eat Rhubarb Stalks or Leaves?
When cooking with rhubarb, it’s crucial to use only the stalks and avoid the leaves.
Rhubarb stalks are totally edible and safe to eat. They contain the fiber, vitamins, minerals, and beneficial plant compounds that provide its nutrition profile.
However, rhubarb leaves contain high amounts of oxalic acid, a compound that is toxic to humans in large doses (12).
Eating rhubarb leaves can lead to issues like kidney stones, kidney damage, and even paralysis. The stalks contain only low, harmless amounts of oxalates.
So when cooking with rhubarb, carefully remove all leaves. Only the red and pink stalks should be consumed. Discard the leaves or use them for fertilizer, since they are not edible.
Common Questions about Rhubarb Nutrition
Here are answers to some common questions about the nutritional value and health benefits of rhubarb:
Is rhubarb a fruit or a vegetable?
Botanically, rhubarb is categorized as a vegetable. It is commonly treated as a fruit in the kitchen due to its sweet-sour flavor and uses in desserts.
What minerals does rhubarb contain?
Rhubarb contains small amounts of minerals like calcium, potassium, magnesium, phosphorus, zinc and iron. It provides 7% of the RDI for calcium per serving.
Does rhubarb have vitamin K?
Yes, rhubarb contains small amounts of vitamin K. One cup provides around 10% of the RDI for vitamin K.
Is rhubarb high in Vitamin C?
Definitely! Rhubarb is very high in vitamin C. A 1-cup serving provides 26% of the RDI for this essential vitamin and antioxidant.
What are the benefits of eating rhubarb?
Benefits include its antioxidant and anti-inflammatory effects, digestion-supporting fiber, beneficial impact on blood sugar, low calorie density, and more.
Conclusion
Rhubarb is an extremely low-calorie vegetable, providing just 21 calories per 100g raw serving. It contains minimal fat while providing dietary fiber, vitamin C, vitamin K, calcium and beneficial plant compounds.
Due to its low calorie and carb content, rhubarb can be included in a healthy weight loss or keto diet. Enjoy its tart, crisp flavor by dicing raw stalks into yogurt bowls, smoothies, oatmeal, salads and more.
Just remember to remove and discard the leaves, as they are toxic. Only the stalks should be eaten.
With all of its nutrition benefits and barely any calories or carbs, rhubarb is a weight loss superfood. Take advantage of its delicious flavor and versatility in sweet and savory dishes.
