Horseradish: Nutrition Facts, Health Benefits, Side Effects

Have you ever wondered why a rough root like horseradish can make your taste buds explode to the point of “sending straight to your sinuses”? It’s no accident but the result of a complex biochemical chain reaction.

Horseradish is a powerful member of the Brassicaceae family, containing a powerful amount of enzymes and pungent active ingredients that can stimulate the digestive and immune systems.

In the world of raw superfoods, horseradish is a silent warrior: low in calories, rich in nutrients, and possessing rare antibacterial and anti-inflammatory potential.

What is Horseradish?

Horseradish is a member of the Brassicaceae family—the same family as cabbage and mustard—but it has a distinctly spicy taste thanks to its high content of allyl isothiocyanate. This gives it a distinctive, pungent flavor that explodes in the nose. This ivory-white root has long been revered in Western cuisine and folk medicine for its digestive stimulant and potent antibacterial properties.

Taste-Blowing Chemical Structure

When horseradish root is cut or crushed, the enzyme myrosinase releases isothiocyanate. This volatile compound hits the nasal cavities hard, causing a stinging sensation that doesn’t last as long as capsaicin in chili peppers.

Nutritional Value Beyond Expectations

Horseradish contains vitamin C, potassium, folate, and natural antioxidants. Its extremely low-calorie count makes it a great way to add flavor without affecting your total energy intake.

Diverse culinary and medicinal uses

Horseradish is commonly used in cold dishes, sauces, and roasts. Additionally, modern research is exploring its anti-inflammatory and antibacterial potential.

Nutrition Facts of Horseradish

Nutrition facts of 100 grams (3.5 ounces) of Horseradish include:

• Calories: 48
• Fats: 0.7g – 1% of the Daily Value (DV)
• Sodium: 420mg – 18% of the DV
• Carbs: 11g – 4% of the DV
• Fiber: 3.3g – 12% of the DV
• Protein: 1.2g
• Calcium: 56mg – 6% of the DV
• Iron: 0.4mg – 5% of the DV
• Potassium: 246mg – 5% of the DV
• Copper: 0.1mg – 11% of the DV
• Folate (B9): 57μg – 14% of the DV
• Magnesium: 27mg – 6% of the DV
• Manganese: 0.2mg – 9% of the DV
• Niacin: 0.4mg – 3% of the DV
• Pantothenic acid: 0.1mg – 3% of the DV
• Phosphorus: 31mg – 4% of the DV
• Riboflavin (B2): 0.02mg – 2% of the DV
• Selenium: 2μg – 4% of the DV
• Thiamine: 0.02mg – 2% of the DV
• Vitamin B6: 0.07mg – 5% of the DV
• Zinc: 0.3mg – 3% of the DV

Health Benefits of Horseradish

Horseradish – a seemingly simple, pungent root – is a “biological arsenal” that can have powerful effects on many systems in the body. From aiding digestion to its anticancer potential, horseradish gradually asserts its role as a silent superfood.

Immunity-boosting and anti-inflammatory

The glucosinolate and isothiocyanate compounds in horseradish have antibacterial, antifungal, and anti-inflammatory effects. These substances activate liver detoxifying enzymes and enhance the activity of white blood cells – the body’s natural immune barrier.

Digestive and metabolic support

Horseradish stimulates digestive secretions, improves bowel movements, and reduces bloating. The root's soluble fiber helps nourish beneficial intestinal bacteria while regulating post-meal blood sugar levels.

Anticancer potential

Glucosinolates, after being converted to isothiocyanates, can inhibit enzymes involved in the formation of cancer cells, especially in the liver, lung, and stomach. Many studies are continuing to clarify this potential at the molecular level.

Horseradish Side Effects

Horseradish is a potential superfood, but when it exceeds the safe dosage or is used incorrectly, it can cause strong physiological reactions, even seriously affecting the digestive, urinary, and nervous systems. Understanding the side effects is a prerequisite for using horseradish effectively and safely.

Gastrointestinal irritation

The allyl isothiocyanate in horseradish can cause esophageal burning, heartburn, nausea, or diarrhea if consumed in large amounts or on an empty stomach. People with stomach conditions such as ulcers or reflux should be cautious.

Urinary effects

Horseradish is a strong diuretic that can irritate the bladder lining and cause discomfort in people with a history of urinary tract infections or kidney disease. Prolonged use at high doses can increase the risk of electrolyte imbalance.

Drug Interactions and Potential Toxicity

Some compounds in horseradish may interfere with the metabolism of drugs in the liver, especially anticoagulants or drugs metabolized by the CYP450 enzyme. In addition, pregnant women and young children should avoid the raw form due to the risk of severe irritation.

Tips for Choosing Horseradish

Choosing horseradish is more than buying a spicy root — identifying the concentrated bioactive, freshness, and pharmacological potential hidden beneath the rough skin. A good horseradish root will deliver the characteristic “sinus-bursting” spicy flavor and the highest nutritional and biological value.

Choose a firm, heavy, uncracked root

Fresh horseradish roots should be relatively heavy in size, indicating intact water and enzyme content. Avoid soft, wrinkled, or cracked roots — these are signs of oxidation or loss of nutrients.

Even skin color a strong aroma when cut

A smooth, light brown skin indicates a freshly harvested root. When cut across, the root should have a white core, not discolored, and emit a characteristic, almost “sniff-inducing” pungent odor — a sign of active allyl isothiocyanate.

Prioritize organic sources and store them properly

Organic Horseradish helps reduce the risk of pesticide residues, which can easily affect the liver when used long term. Store the tubers in a sealed bag in the refrigerator to maintain moisture and natural enzymes.

Tips for Preparing Horseradish

Preparing horseradish is a dynamic biochemical process where each step can completely change the flavor, enzyme activity, and nutritional value. Understanding the mechanism of pungent breakdown and timing techniques are key to extracting the maximum pungent power of this root.

Peel quickly – limit oxidation

Immediately after washing, use a knife to peel off the thin outer layer. Do this quickly to limit the loss of myrosinase enzyme activity when exposed to air. Do it in a well-ventilated area to avoid eye irritation and sinus irritation.

Grind or grind as needed – maximum release of pungency

Allyl isothiocyanate is only produced after the horseradish cells have been broken down. Therefore, grind or grind immediately before use. For maximum pungency, wait 3–5 minutes after grinding before adding vinegar – this step locks the flavor at its enzymatic peak.

Store properly to maintain its spicy vitality

Fresh Horseradish should be stored in a sealed glass jar with vinegar and salt to stabilize the enzymes. Avoid heating, as heat destroys the spicy active ingredients, significantly reducing their biological effectiveness.

Tips for Adding Horseradish to Your Meals

Horseradish is a powerful “taste enhancer” that brightens a meal without adding salt or fat. Incorporating this pungent root into your menu requires a deep understanding of its flavor profile, temperature, and bioactivity with other ingredients.

Pair with fat to balance the spiciness

Horseradish works especially well when mixed with healthy fats like Greek yogurt, homemade mayonnaise, or cold-pressed olive oil. These help lock in the spiciness and distribute the flavor without overpowering the main flavor of the dish.

Enhance the flavor of cold dishes and proteins

Horseradish adds depth of flavor and boosts digestive enzymes to sauces served with beef, salmon, hard-boiled eggs, or salads. It’s best eaten raw to retain maximum bioactivity.

Add a kick to veggie dishes and juices

A little fresh grated horseradish mixed into hummus, tahini, or juiced with beetroot, apple, and ginger creates a nutritional punch that stimulates metabolism and effectively detoxifies.