Is Rhubarb a Healthy Vegetable? Exploring Its Nutritional Power

January 5, 2026 •

4 min read

While commonly used in sweet desserts, rhubarb is a vegetable that boasts a range of nutritional benefits, including high levels of vitamin K. Though it's often mistaken for a fruit due to its tart taste, its fibrous stalks are a surprising source of health-boosting compounds.

Quick Summary

Rhubarb stalks offer significant health benefits, including being rich in vitamin K, fiber, and potent antioxidants like anthocyanins. Proper preparation involves only consuming the stalks, which are low in calories and contribute to heart health and digestion. Moderation is key due to oxalic acid content.

Key Points

Rich in Nutrients: Rhubarb stalks are a good source of vitamin K, dietary fiber, and various antioxidants, despite being low in calories.
Antioxidant Power: Its red color comes from anthocyanins, powerful antioxidants with anti-inflammatory and potentially anti-cancer properties.
Digestive Benefits: The fiber and sennosides in rhubarb aid digestion and can help prevent constipation.
Caution on Leaves: The leaves of the rhubarb plant are poisonous due to high concentrations of oxalic acid and must be discarded.
Kidney Stone Risk: Individuals prone to kidney stones should be mindful of their rhubarb intake, as its oxalate content can exacerbate the condition.
Cooking Reduces Oxalates: Cooking rhubarb significantly reduces its oxalic acid levels, making it safer for consumption.

What Makes Rhubarb a Healthy Vegetable?

Rhubarb stalks are a nutritional powerhouse, despite their low-calorie count. They are packed with essential vitamins, minerals, and potent plant-based compounds that offer a variety of health advantages. The key to reaping these benefits is proper preparation and moderate consumption, especially for those sensitive to its natural acidity.

Antioxidants and Anti-inflammatory Properties

One of the most notable health benefits of rhubarb is its high concentration of antioxidants, particularly anthocyanins, which are responsible for its red color. These compounds have been shown in laboratory studies to possess anti-inflammatory and anti-cancer properties. Rhubarb also contains resveratrol, an antioxidant that has been studied for its potential role in lowering cholesterol. Interestingly, studies suggest that slow-cooking rhubarb, like baking or stewing, can increase its antioxidant capacity compared to quick-cooking methods.

A Rich Source of Vitamin K

Rhubarb is an excellent source of vitamin K, a crucial nutrient for bone health and blood clotting. Vitamin K helps the body activate proteins that are essential for bone formation and may protect against osteoporosis. For example, a single cup of chopped rhubarb can provide a significant portion of the daily recommended intake of vitamin K.

Digestive Health and Weight Management

The high dietary fiber content in rhubarb aids in healthy digestion and can help prevent constipation. The fiber helps regulate bowel movements and promotes a feeling of fullness, which can be beneficial for weight management by reducing overall caloric intake. In traditional Chinese medicine, rhubarb has long been used as a natural laxative due to compounds called sennosides found in its stalks.

Important Considerations for Consuming Rhubarb

While the stalks are beneficial, there are important safety considerations to keep in mind, primarily regarding the leaves and the plant's oxalic acid content.

Poisonous Leaves: The leaves of the rhubarb plant contain extremely high levels of oxalic acid and are toxic to both humans and animals. They should never be consumed and must be discarded.
Oxalic Acid in Stalks: The stalks also contain oxalates, but in much lower, generally safe concentrations for most people. However, individuals prone to kidney stones should exercise caution and consult a healthcare provider, as oxalates can contribute to stone formation.
Cooking Reduces Oxalates: The oxalate content in rhubarb stalks can be reduced significantly by cooking.

Comparison: Rhubarb vs. Celery


Nutrient	Rhubarb (per 100g, cooked with sugar)	Celery (per 100g, raw)	Notes
Calories	116 kcal	14 kcal	Rhubarb recipes often involve added sugar.
Fiber	2 g	1.6 g	Both are good sources of fiber for digestion.
Vitamin K	18% DV	3% DV	Rhubarb is significantly higher in Vitamin K.
Vitamin C	4% DV	4% DV	Comparable amounts, both offer antioxidant support.
Calcium	11% DV	4% DV	Much of rhubarb's calcium is not easily absorbed due to oxalates.
Potassium	2% DV	7% DV	Celery is a more significant source of potassium.
Antioxidants	Very High (Anthocyanins)	Moderate	Red rhubarb, in particular, is rich in powerful antioxidants.

Culinary Uses and How to Maximize Benefits

To make rhubarb palatable and reduce its tartness, it's typically cooked with sugar, which can add calories and negate some benefits. However, there are creative ways to enjoy it without excessive sugar, such as pairing it with naturally sweet fruits or using minimal sweeteners.

How to prepare healthy rhubarb dishes:

Compote: Cook chopped rhubarb with a small amount of honey or agave nectar to top yogurt or oatmeal.
Smoothies: Blend raw or lightly cooked rhubarb into smoothies with other fruits like strawberries or bananas to balance the tartness.
Savory Sauces: Add chopped rhubarb to a sauce for fish, combining it with red onion, balsamic vinegar, and mustard for a tangy twist.
Muffins: Incorporate rhubarb into whole-grain muffins, using spices like ginger or cinnamon to enhance flavor without heavy sugar.

Conclusion: A Nutritious Addition with Caveats

Is rhubarb a healthy vegetable? Yes, when prepared and consumed correctly. The edible stalks provide a wealth of antioxidants, vitamin K, and dietary fiber, all contributing to better digestive and cardiovascular health. However, the presence of oxalic acid, especially in the leaves, demands careful handling, and moderation is advised for those with a history of kidney stones. By focusing on the stalks and minimizing added sugars, rhubarb can be a vibrant, healthful, and versatile addition to a balanced diet.

An excellent source for learning more about rhubarb's culinary uses and safe handling is the article on the American Institute for Cancer Research's blog.

How to Store Rhubarb

Fresh Stalks: Store fresh, unwashed rhubarb stalks in a plastic bag in the refrigerator's crisper drawer for up to two weeks.
Freezing: For longer storage, chop the stalks into one-inch pieces and place them in an airtight freezer bag. They can be frozen for up to a year.
Canned: Rhubarb can also be preserved through canning, which is an excellent way to enjoy it year-round.

Frequently Asked Questions

Yes, it is generally safe to eat raw rhubarb stalks in moderation, though most people prefer to cook it to reduce its tartness. The leaves, however, are highly poisonous and should never be consumed.

Naturally, rhubarb is very low in sugar, with its sour taste coming from malic and oxalic acids. However, it is almost always cooked with significant amounts of added sugar to make it more palatable, which increases the total sugar content of the final dish.

Yes, rhubarb is high in vitamin K, which plays a critical role in blood clotting. Individuals taking blood-thinning medications, such as warfarin, should consult their doctor before making significant changes to their rhubarb consumption.

For maximum antioxidant capacity, slowly baking or stewing rhubarb for an extended period is recommended. This method helps preserve its nutrient integrity better than quick-cooking methods.

While rhubarb does contain calcium, much of it is in the form of calcium oxalate, which is not easily absorbed by the body. However, it does contribute to overall mineral intake.

Botanically, rhubarb is a vegetable, a member of the buckwheat family. However, the U.S. Department of Agriculture officially classified it as a fruit in 1947 for tariff reasons, and it is most often used culinarily in the same way as fruit.

Individuals with a history of kidney stones should be cautious with rhubarb consumption due to its high oxalate content. It is best to consult a healthcare provider for personalized advice on dietary oxalate intake.