Chicory root

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By the Nutriveda editorial team · Updated 5 November 2026

Chicory root is the thick taproot of chicory (Cichorium intybus), the same plant that gives witloof and radicchio, and it is the main industrial source of inulin, a fibre made of fructose chains. 100 g of raw root has 72 kcal and 17.5 g of carbohydrate, and studies put its inulin content at about 15-20% of the root’s weight. The EU has authorised one health claim for it: native chicory inulin contributes to normal bowel function by increasing stool frequency, at 12 g a day. Roasted and ground, the root is also brewed as chicory coffee. The catch is that inulin is a FODMAP: it feeds gut bacteria, and in larger amounts it brings gas and bloating.

Chicory root nutrition per 100 g and per root

Nutrient	Raw, 100 g	1 root (60 g)
Energy	72 kcal	43 kcal
Protein	1.4 g	0.8 g
Fat	0.2 g	0.1 g
Carbohydrate	17.5 g	10.5 g
of which sugars	8.7 g	5.2 g
Fibre (as listed by USDA)	1.5 g	0.9 g
Potassium	290 mg	174 mg
Vitamin B6	0.24 mg	0.14 mg
Folate	23 µg	14 µg
Vitamin C	5 mg	3 mg
Calcium	41 mg	25 mg
Magnesium	22 mg	13 mg
Phosphorus	61 mg	37 mg
Iron	0.8 mg	0.5 mg
Manganese	0.23 mg	0.14 mg
Sodium	50 mg	30 mg

Source: USDA FoodData Central, SR Legacy: “Chicory roots, raw” (FDC 169993), checked 5 November 2026. The record gives 1 root = 60 g; that column is calculated. Values rounded.

Do not read the 1.5 g of fibre as the whole story. Studies report 15.2-20.5% inulin in chicory roots (Costabile 2010, citing Van Loo 1995), and an assessment by the Australia New Zealand Food Authority (ANZFA) notes that the classic laboratory method for dietary fibre does not measure most fructans, because they dissolve in the ethanol used in the test. The USDA record does not say which method it used, so the two numbers are not directly comparable. Vitamins and minerals are modest; the root’s interest is the inulin.

Glycemic index

Chicory root is not listed in the international GI tables (Atkinson 2008), so there is no measured value to quote. More on the topic in What is the glycemic index.

Health benefits: what the evidence says

• Bowel function: an authorised EU claim. Regulation (EU) 2015/2314, based on an EFSA opinion (EFSA Journal 2015;13(1):3951), authorised the claim “Chicory inulin contributes to normal bowel function by increasing stool frequency”. It applies only to foods that provide at least 12 g of native chicory inulin a day, a defined, non-fractionated inulin extracted from the root. At 15-20% inulin, 12 g would be in roughly 60-80 g of raw root, more than most people eat at once, which is why the claim is used on foods with added inulin.
• A prebiotic fibre. The International Scientific Association for Probiotics and Prebiotics (ISAPP) defines prebiotics as “substrates that are selectively utilized by host microorganisms conferring a health benefit” and names chicory root among food sources. Like other FODMAPs, inulin is poorly absorbed in the small bowel and is fermented by bacteria in the large bowel. Our prebiotic foods list compares chicory root with other sources.
• How much is tolerated. In a randomised, double-blind trial with 26 healthy adults, up to 10 g a day of native chicory inulin was well tolerated. Flatulence was the most common symptom, then bloating; at 10 g a day, shorter-chain oligofructose caused clearly more symptoms than placebo (Bonnema 2010).
• The source of most added inulin. According to a review in the British Journal of Nutrition, industrial inulin is extracted from chicory roots with hot water, much as sugar is extracted from sugar beet, and chicory is used almost exclusively because its inulin content is high and consistent (Franck 2002).

How to eat chicory root

• Chicory coffee: the root is roasted and ground, then brewed on its own or added to coffee for colour, body and bitterness; Britannica notes the habit is especially popular in New Orleans. Texas A&M AgriLife Extension describes the roots as used in the American South as a coffee flavouring or substitute.
• Caffeine: a drink made only of roasted chicory contains no coffee. Many “chicory coffee” products are blends with real coffee, so read the label if you want to avoid caffeine.
• As a vegetable: Britannica notes the roots can be boiled and eaten with butter. Fresh roots are rarely sold; most people meet chicory root as a drink or as inulin in foods.
• Inulin in foods: on ingredient lists, look for inulin, oligofructose or FOS (fructo-oligosaccharides), the names the NHS low-FODMAP sheet below tells you to check.
• Start low: if you add inulin or chicory products, begin with a small amount and increase it gradually.

Who should be careful

• Irritable bowel syndrome (IBS). FODMAPs are carbohydrates that are poorly absorbed in the small bowel and fermented by bacteria in the large bowel, which can cause wind, bloating and abdominal pain. The low-FODMAP sheet of Cambridge University Hospitals (NHS) lists chicory root, chicory drinks, fruit teas with chicory root and inulin from chicory root among the foods to avoid during the initial four to six weeks. Check labels for inulin, FOS and oligofructose.
• Large doses of inulin. Even in healthy people, flatulence and bloating rise with the dose, as the Bonnema trial showed. If a product gives you several grams of added inulin per serving, count it towards your daily total.

Traditional view (Ayurveda)

In Usha and Vasant Lad’s food guidelines, chicory appears as an herbal tea: favourable for Pitta and Kapha, and for Vata in moderation. This is a traditional view, not a clinical finding.

FAQ

Does chicory coffee have caffeine?

A drink made only from roasted chicory root contains no coffee, so it is used as a coffee substitute. Many products sold as chicory coffee are blends with real coffee, so check the label. On a low-FODMAP diet, chicory drinks are on the list to avoid.

Does chicory root fibre cause gas?

It can. Inulin is fermented by gut bacteria, and in a controlled trial flatulence and bloating increased with the dose, although up to 10 g a day of native chicory inulin was well tolerated by healthy adults. People with IBS often react to smaller amounts.

Is chicory root the same as inulin?

No, but they are closely linked. Inulin makes up about 15-20% of the fresh root, and most of the inulin added to foods is extracted from chicory roots. The EU health claim on bowel function applies to native chicory inulin at 12 g a day, not to the root as a vegetable.

Related entries and articles

• Chicory and endive – the leaves of the same plant, including witloof and radicchio
• Jerusalem artichoke – the other inulin-rich tuber you can cook at home
• Artichokes – another member of the daisy family with fructans
• Dandelion greens – another bitter green
• Leeks and garlic – everyday sources of fructans
• Prebiotic foods list: what they are and where to find them
• Gut health foods: what to eat for a healthy gut

Sources

1. USDA FoodData Central, SR Legacy: Chicory roots, raw (FDC 169993). fdc.nal.usda.gov
2. Commission Regulation (EU) 2015/2314 of 7 December 2015 (health claim on native chicory inulin; amends Regulation (EU) No 432/2012), Annex. legislation.gov.uk
3. Costabile A, Kolida S, Klinder A, et al. A double-blind, placebo-controlled, cross-over study to establish the bifidogenic effect of a very-long-chain inulin extracted from globe artichoke in healthy human subjects. British Journal of Nutrition 2010;104:1007-1017. cambridge.org
4. Franck A. Technological functionality of inulin and oligofructose. British Journal of Nutrition 2002;87(Suppl 2):S287-S291. doi.org
5. Bonnema AL, Kolberg LW, Thomas W, Slavin JL. Gastrointestinal tolerance of chicory inulin products. Journal of the American Dietetic Association 2010;110(6):865-868. doi.org
6. Australia New Zealand Food Authority. Full Assessment Report, Application A277: Inulin and fructooligosaccharides as dietary fibre. foodstandards.gov.au
7. International Scientific Association for Probiotics and Prebiotics (ISAPP): Prebiotics. isappscience.org
8. Cambridge University Hospitals NHS Foundation Trust: Low FODMAP diet – reducing fermentable carbohydrates in your diet. cuh.nhs.uk
9. Encyclopaedia Britannica: Chicory. britannica.com
10. Masabni J, Lillard P. Specialty Crops of Texas: Endive (chicory section). Texas A&M AgriLife Extension. aggie-horticulture.tamu.edu
11. Atkinson FS, Foster-Powell K, Brand-Miller JC. International Tables of Glycemic Index and Glycemic Load Values: 2008. Diabetes Care 2008;31(12):2281-2283. PMC
12. Lad U, Lad V. Food Guidelines for Basic Constitutional Types, from Ayurvedic Cooking for Self-Healing, 2nd ed. The Ayurvedic Institute. ayurveda.com

This page is for information only and is not medical or dietary advice.