Know what’s on your plate
Endive
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 17 kcal —
- Protein 1.3 g 3%
- Carbohydrate 0.3 g 0%
- Fat 0.2 g 0%
- Saturated fat 0 g 0%
- Fibre 3.1 g 11%
- Sugars 0.3 g —
- Sodium 22 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 108 µg 12%
- Vitamin C 6.5 mg 7%
- Vitamin D 0 µg 0%
- Vitamin E 0.44 mg 3%
- Vitamin K 231 µg 193%
- Thiamin (B1) 0.08 mg 7%
- Riboflavin (B2) 0.08 mg 6%
- Niacin (B3) 0.4 mg 3%
- Pantothenic acid (B5) 0.9 mg 18%
- Vitamin B6 0.02 mg 1%
- Biotin (B7) 0.7 µg 2%
- Folate (B9) 142 µg 36%
- Vitamin B12 0 µg 0%
- Choline 16.8 mg 3%
Minerals
- Calcium 52 mg 4%
- Iron 0.83 mg 5%
- Magnesium 15 mg 4%
- Phosphorus 28 mg 2%
- Potassium 314 mg 7%
- Zinc 0.79 mg 7%
- Copper 0.1 mg 11%
- Manganese 0.42 mg 18%
- Selenium 0.2 µg 0%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 17 | 1.3 g | 0.3 g | 0.2 g |
| 1 × cup, chopped | 25 g | 4 | 0.3 g | 0.1 g | 0.1 g |
| 1 × head | 513 g | 87 | 6.4 g | 1.3 g | 1 g |
| 2 × cup, chopped | 50 g | 9 | 0.6 g | 0.1 g | 0.1 g |
| ½ × cup, chopped | 12.5 g | 2 | 0.2 g | 0 g | 0 g |
| 3 × cup, chopped | 75 g | 13 | 0.9 g | 0.2 g | 0.2 g |
| 4 × cup, chopped | 100 g | 17 | 1.3 g | 0.3 g | 0.2 g |
Similar foods
- Endive chicoryraw13 kcal / 100 g
- Belgium endivechicory, witloof, raw17 kcal / 100 g
- Green endiveraw16 kcal / 100 g
- Escarole or endivecichorium endivia, raw17 kcal / 100 g
- Endive escaroleraw17 kcal / 100 g
- Endibia9 kcal / 100 g
- Chicoryraw14 kcal / 100 g
- Witloof chicoryraw17 kcal / 100 g
- Chicory greensraw23 kcal / 100 g
- Dandelion chicoryraw25 kcal / 100 g
Questions about Endive
How do you prepare endive for a salad?
Separate the leaves, trim the base and rinse well, especially around the tightly packed inner leaves. Dry them thoroughly so dressing clings rather than turning watery; slice the heart or leave the leaves whole for scooping.
How do you make endive less bitter?
Cut out the firm central core, where much of the bitterness is concentrated, and pair the leaves with a little lemon or vinegar, a sweet fruit such as pear, or a creamy dressing. Cooking also mellows the flavour.
Can you cook endive, and how long does it take?
Yes. Halve the heads lengthways and sear cut-side down in a little oil for about 4 minutes, then cover and cook over low heat for 10–15 minutes until tender; a splash of stock helps them braise without drying.
How should you choose and store endive?
Choose compact heads with crisp, pale leaves and no slimy or browned patches. Keep them unwashed in a bag in the fridge’s vegetable drawer and use within several days; wash just before eating.
What goes well with endive?
Its bitter crunch works well with pear or apple, walnuts, blue cheese and a sharp mustard dressing. Whole leaves also make useful little scoops for soft cheese, pâté or a chopped savoury filling.
Is endive the same as chicory?
The names overlap: endive can mean broad-leaved escarole or curly frisée, while chicory may also refer to the pale, tight-headed witloof sold as Belgian endive. Check the shape: frisée has finely divided leaves, escarole broad ones, and witloof compact, pale leaves.
Can you eat endive raw?
Yes. Raw endive is commonly used in salads, and its firm leaves are also good for dipping; rinse between the leaves and remove any damaged outer ones first.
What nutrients stand out in endive?
Endive is notably rich in vitamin K and folate: a 100 g portion provides 231 µg of vitamin K and 142 µg of folate. It also provides 3.1 g of fibre per 100 g.
Source: USDA FoodData Central 168412 · per 100 g · carbohydrate per EU label, fibre excluded
