Endive
Categories
| Macros | per 100 g |
|---|---|
| Calories | 14 kcal |
| Protein | 1.5 g |
| Fat | 0.2 g |
| Carbs | 1.0 g |
Endive is a leafy vegetable from the chicory family, eaten raw in salads or used as a scoop-shaped vessel for appetisers, and occasionally braised or grilled. Per 100 g, raw endive provides just 14 kcal, 1.5 g of protein, 0.2 g of fat, 1 g of carbohydrates and a notable 3.1 g of dietary fibre, with only 0.3 g of sugars — making it one of the lower-calorie leafy vegetables available. It is a meaningful source of vitamin K at 231 mcg per 100 g, folate at 142 mcg, and potassium at 314 mg. No glycemic index value is available for endive. It fits a wide range of dietary patterns, including vegan, vegetarian, gluten-free, dairy-free, keto, paleo, mediterranean and low-FODMAP.
How many calories in endive?
Raw endive contains just 14 kcal per 100 g, making it one of the lowest-calorie leafy vegetables. A generous 50 g serving used as a salad base adds only around 7 kcal.
How much vitamin K is in endive?
Endive contains 231 mcg of vitamin K per 100 g, which is a substantial amount for a leafy vegetable. It also provides 142 mcg of folate per 100 g, placing it among the more folate-rich salad greens.
Is endive keto-friendly?
Yes, endive is well suited to a keto diet. With only 1 g of carbohydrates and 0.3 g of sugars per 100 g, it contributes very little to daily carbohydrate intake while still providing 3.1 g of fibre.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 13.9 kcal |
| Protein | 1.5 g |
| Fat | 0.20 g |
| Carbs | 1.0 g |
| Sugars | 0.30 g |
| Fiber | 3.1 g |
| Starch | 0.10 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0 g |
| Monounsaturated | 0 g |
| Polyunsaturated | 0 g |
| Trans | 0 g |
| Omega-3 | 0 g |
| Omega-6 | 0 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 46.0 mg |
| Iron | 1.7 mg |
| Magnesium | 10.0 mg |
| Phosphorus | 28.0 mg |
| Potassium | 314 mg |
| Sodium | 22.0 mg |
| Zinc | 0.40 mg |
| Copper | 0.099 mg |
| Manganese | 0.42 mg |
| Selenium | 0.20 mcg |
| Iodine | 1.0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 73.0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 12.0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.60 mg |
| Vitamin K | 231 mcg |
| Thiamin (B1) | 0.060 mg |
| Riboflavin (B2) | 0.10 mg |
| Niacin (B3) | 0.40 mg |
| Pantothenic acid (B5) | 0.90 mg |
| Vitamin B6 | 0.020 mg |
| Folate (B9) | 142 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 9.9 mg |
