Escarola
| Macros | per 100 g |
|---|---|
| Calories | 17 kcal |
| Protein | 1.3 g |
| Fat | 0.2 g |
| Carbs | 3.4 g |
Escarola (also known as escarole or broad-leaved endive) is a leafy green in the chicory family, typically eaten raw in salads or cooked in soups and sautéed dishes, particularly in Italian and Mediterranean cuisines. Per 100 g, raw escarola provides just 17 kcal, 1.3 g of protein, 0.2 g of fat, 3.4 g of carbohydrates and a notable 3.1 g of dietary fibre, with very little sugar (0.3 g). It contributes 314 mg of potassium and 52 mg of calcium per 100 g, along with 115 mcg of vitamin A and 6.5 mg of vitamin C. No glycemic index value is available for this food. Escarola is suitable for vegan, vegetarian, pescatarian, gluten-free, dairy-free, paleo, Mediterranean and low-FODMAP dietary patterns.
How many calories in escarola?
Raw escarola contains just 17 kcal per 100 g, making it one of the lower-calorie leafy greens available. A generous salad portion of around 80 g would contribute roughly 14 kcal.
How much potassium is in escarola?
Escarola provides 314 mg of potassium per 100 g, which is a relatively solid amount for a leafy green. It also contains 52 mg of calcium per 100 g, adding to its mineral profile.
Is escarola suitable for a low-FODMAP diet?
Yes, escarola is listed as compatible with a low-FODMAP dietary pattern. It is also suitable for vegan, gluten-free, dairy-free, paleo and Mediterranean diets, making it a broadly versatile leafy green.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 17.0 kcal |
| Protein | 1.3 g |
| Fat | 0.20 g |
| Carbs | 3.4 g |
| Sugars | 0.30 g |
| Fiber | 3.1 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.040 g |
| Monounsaturated | 0.010 g |
| Polyunsaturated | 0.080 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 52.0 mg |
| Iron | 0.80 mg |
| Potassium | 314 mg |
| Sodium | 22.0 mg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 115 mcg |
| Vitamin C | 6.5 mg |
| Vitamin B12 | 0 mcg |