Roots and tubers · IFCT 2017
Radish: nutrition per 100 g
Per 100 g, raw long red-skinned radish gives 32 kcal, 6.7 g carbohydrate, 2.5 g dietary fibre, 17.6 mg vitamin C and 25 micrograms of folate, according to IFCT 2017. It is the lightest of the 10 roots and tubers in the tables, and 100 g covers about 22 per cent of a man's and 27 per cent of a woman's daily vitamin C requirement.
About radish
Radish, muli in Hindi, mula in Bengali, Marathi and Odia, muda in Gujarati and mullangi in Tamil, Telugu, Kannada and Malayalam, is a winter root across north India and a year-round vegetable in the south. IFCT 2017 compares four kinds. The long red-skinned radish is the reference here; the long white mooli, the commonest in Indian markets, is almost identical at 32 kcal per 100 g, with a little more vitamin C, 19.9 mg. The round red and round white radishes have more calcium, 36 mg and 34 mg.
Mooli is a staple of winter kitchens: grated into paratha stuffing, cooked as bhurji with its leaves, pickled with carrot, and sliced raw with salt and lemon beside dal and roti. The south uses mullangi in sambar and kootu; Bengal makes mulo ghonto; Kashmir makes muji chetin, a raw radish chutney with curd and walnuts; and Sikkim ferments radish into sinki and adds it to gundruk soup.
What radish brings to a meal
- 01
The lightest root
At 32 kcal per 100 g, radish ranks last of 10 roots and tubers for energy, with 89.3 g water. It adds crunch and bulk to a meal for very little energy.
- 02
Useful vitamin C
Long red radish has 17.6 mg vitamin C per 100 g, 4th among roots. The long white mooli has 19.9 mg. Eaten raw, radish keeps all of it.
- 03
Folate and fibre
100 g gives 25 micrograms of folate, 4th among roots, and 2.5 g dietary fibre, with only 1.1 g sugars.
- 04
Some natural sodium
Radish carries 25 mg sodium per 100 g, 4th among roots. That is still low, but it explains the faintly salty bite of raw mooli.
Radish nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 32 kcal | 2% | 2% |
| Protein | 0.7 g | 1% | 2% |
| Carbohydrate (available) | 6.7 g | ||
| Dietary fibre | 2.5 g | ||
| Free sugars | 1.1 g | ||
| Total fat | 0.1 g | ||
| Water | 89.3 g | ||
| Fats | |||
| Saturated fat | 0.04 g | ||
| Monounsaturated fat | 0.01 g | ||
| Polyunsaturated fat | 0.06 g | ||
| Omega-3 (alpha-linolenic acid) | 33 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 28 mg | 3% | 3% |
| Iron | 0.37 mg | 2% | 1% |
| Zinc | 0.16 mg | 1% | 1% |
| Magnesium | 13 mg | 3% | 4% |
| Phosphorus | 28 mg | ||
| Potassium | 255 mg | ||
| Sodium | 25 mg | ||
| Copper | 0.03 mg | ||
| Selenium | 0.1 µg | ||
| Vitamins | |||
| Vitamin C | 17.6 mg | 22% | 27% |
| Beta-carotene | 2 µg | ||
| Thiamine (B1) | 0.03 mg | 2% | 2% |
| Riboflavin (B2) | 0.02 mg | 1% | 1% |
| Niacin (B3) | 0.31 mg | 2% | 2% |
| Vitamin B6 | 0.07 mg | 3% | 4% |
| Folate (B9) | 25 µg | 8% | 11% |
| Vitamin E (alpha-tocopherol) | 0.01 mg | ||
| Vitamin K1 | 2.1 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Radish: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/roots-and-tubers/radish/
Where radish sits among Indian foods
Ranked per 100 g against the other 9 roots and tubers and every food in the tables.
| Nutrient | Per 100 g | In roots and tubers | Among all foods |
|---|---|---|---|
| Vitamin C | 17.6 mg | 4th of 10 | 71st of 130 |
| Folate (B9) | 25 µg | 4th of 10 | 119th of 197 |
| Omega-3 (alpha-linolenic acid) | 33 mg | 2nd of 10 | 132nd of 202 |
| Calcium | 28 mg | 6th of 10 | 141st of 242 |
| Dietary fibre | 2.5 g | 9th of 10 | 143rd of 182 |
Every form of radish in IFCT 2017
The tables analyse these separately. The figures above are for the row marked first.
| Form | Energy | Protein | Fibre | Iron | Calcium |
|---|---|---|---|---|---|
| Radish, elongate, red skin (shown above) | 32 kcal | 0.7 g | 2.5 g | 0.37 mg | 28 mg |
| Elongate, white skin | 32 kcal | 0.8 g | 2.6 g | 0.36 mg | 30 mg |
| Round, red skin | 31 kcal | 0.9 g | 2.3 g | 0.42 mg | 36 mg |
| Round, white skin | 31 kcal | 0.8 g | 2.4 g | 0.41 mg | 34 mg |
How radish is eaten
- Mooli paratha: grated radish squeezed dry, spiced with green chilli and ajwain, and stuffed into whole wheat dough.
- Mooli bhurji or saag, the root and its leaves cooked together with garlic and dry red chilli.
- Mullangi sambar, the South Indian classic where radish rounds soften in tamarind and dal.
- Muji chetin, Kashmir's raw radish chutney with curd, walnuts and green chilli.
- Gajar mooli achaar, winter strips pickled in mustard and salt.
Recipes in the NNWA database that use it
Cooked dishes that use it, with calories per serving
Before you plan around it
Radish causes wind and burping in some people, especially eaten raw in large amounts; cooking it, or pairing it with ajwain or hing as Indian kitchens do, helps. Do not throw away the leaves: radish greens carry far more calcium, iron and vitamins than the root and have their own page. Squeezing grated mooli for paratha removes water and some of the vitamin C; use the juice in the dough. Radish pickles are high in salt.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about radish
Is radish good for weight loss?
It is the lightest root in IFCT 2017, at 32 kcal per 100 g with 2.5 g fibre and 89.3 g water. Raw radish adds crunch and volume to meals without much energy, which can help someone eat less overall.
White radish or red radish: which is better?
Per 100 g, long white mooli has slightly more vitamin C, 19.9 mg against 17.6 mg in long red radish. Round radishes have more calcium, 36 mg and 34 mg. The differences are small; use whichever you like.
Can people with diabetes eat radish?
Yes. Radish has 6.7 g carbohydrate and only 1.1 g sugars per 100 g, with 2.5 g fibre. It suits salads, sambar and sabzi freely. Mooli paratha should be counted for its wheat, not the radish.
Why does radish cause gas?
Radish contains sulphur compounds and fibres that gut bacteria ferment, producing gas in some people. Cooking it, eating smaller amounts, and adding ajwain or hing, as many Indian recipes do, usually helps.
Related foods and tables
Radish leaves
Nutrition per 100 g, from IFCT 2017.
Carrot
Nutrition per 100 g, from IFCT 2017.
Beet root
Nutrition per 100 g, from IFCT 2017.
Potato
Nutrition per 100 g, from IFCT 2017.
Cucumber
Nutrition per 100 g, from IFCT 2017.
Vitamin C content of Indian foods
Every food in the tables, ranked by vitamin c per 100 g.
Folate (vitamin B9) content of Indian foods
Every food in the tables, ranked by folate (vitamin b9) per 100 g.
Omega-3 (ALA) content of Indian foods
Every food in the tables, ranked by omega-3 (ala) per 100 g.
All roots and tubers
10 foods in this group, compared.
Learn to use this data
Certification in Nutrition
Reading food composition tables and turning them into meal plans is taught in this NNWA course.