Know what’s on your plate
Chicory greens
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 23 kcal —
- Protein 1.7 g 3%
- Carbohydrate 0.7 g 0%
- Fat 0.3 g 0%
- Saturated fat 0.1 g 0%
- Fibre 4 g 14%
- Sugars 0.7 g —
- Sodium 45 mg 2%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 286 µg 32%
- Vitamin C 24 mg 27%
- Vitamin D 0 µg 0%
- Vitamin E 2.3 mg 15%
- Vitamin K 298 µg 248%
- Thiamin (B1) 0.06 mg 5%
- Riboflavin (B2) 0.1 mg 8%
- Niacin (B3) 0.5 mg 3%
- Pantothenic acid (B5) 1.2 mg 23%
- Vitamin B6 0.11 mg 6%
- Folate (B9) 110 µg 28%
- Vitamin B12 0 µg 0%
- Choline 12.8 mg 2%
Minerals
- Calcium 100 mg 8%
- Iron 0.9 mg 5%
- Magnesium 30 mg 7%
- Phosphorus 47 mg 4%
- Potassium 420 mg 9%
- Zinc 0.42 mg 4%
- Copper 0.3 mg 33%
- Manganese 0.43 mg 19%
- Selenium 0.3 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 23 | 1.7 g | 0.7 g | 0.3 g |
| 1 × cup, chopped | 29 g | 7 | 0.5 g | 0.2 g | 0.1 g |
| 2 × cup, chopped | 58 g | 13 | 1 g | 0.4 g | 0.2 g |
| ½ × cup, chopped | 14.5 g | 3 | 0.2 g | 0.1 g | 0 g |
| 3 × cup, chopped | 87 g | 20 | 1.5 g | 0.6 g | 0.3 g |
| 4 × cup, chopped | 116 g | 27 | 2 g | 0.8 g | 0.3 g |
Similar foods
- Cultivated chicory greensraw14 kcal / 100 g
- Wild chicory greensraw17 kcal / 100 g
- Chicory greens saladraw, without oil, unsalted20 kcal / 100 g
- Chicoryraw14 kcal / 100 g
- Chicory rootsraw72 kcal / 100 g
- Witloof chicoryraw17 kcal / 100 g
- Dandelion chicoryraw25 kcal / 100 g
- Dandelion greensraw45 kcal / 100 g
- Curly endive chicoryraw12 kcal / 100 g
- Endiveraw17 kcal / 100 g
Questions about Chicory greens
How do you take the bitterness out of chicory greens?
Remove any tough ends, then blanch the leaves in boiling water for 2–3 minutes and drain them well before cooking again. A squeeze of lemon or a little vinegar also balances the bitterness.
How do you cook chicory greens?
For tender greens, simmer them in boiling water for about 5 minutes; thicker leaves may need a few minutes longer. Drain, then toss in a pan with olive oil, garlic and chilli until hot.
Can you eat chicory greens raw in a salad?
Yes. Choose young, tender leaves, wash them thoroughly and slice them finely; their bitter edge works well with a sharp vinaigrette, pear, apple or toasted nuts.
How should you store chicory greens?
Keep unwashed leaves in a loosely closed bag in the fridge and use them within a few days. Wash just before cooking or serving so they do not become limp.
What dishes use chicory greens?
They are often boiled and then sautéed with garlic and olive oil, or stirred into soups with beans or potatoes. Cooked greens also make a savoury filling for pies and pasta.
What can you use instead of chicory greens?
Escarole or dandelion greens make the closest swaps, with a similar pleasantly bitter taste. Spinach is milder and softer, so add it near the end of cooking.
How do you choose good chicory greens?
Look for crisp, brightly coloured leaves without yellowing, slimy patches or wilted edges. Smaller, younger leaves are usually more tender and less bitter than large mature ones.
Source: USDA FoodData Central 169992 · per 100 g · carbohydrate per EU label, fibre excluded
