Know what’s on your plate
Escarole
Calories & nutrition facts
cooked, boiled, drained, no salt added
Nutrition facts
Per 100 g% DV- Calories 15 kcal —
- Protein 1.2 g 2%
- Carbohydrate 0.3 g 0%
- Fat 0.2 g 0%
- Saturated fat 0 g 0%
- Fibre 2.8 g 10%
- Sugars 0.2 g —
- Sodium 19 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 94 µg 10%
- Vitamin C 3.3 mg 4%
- Vitamin D 0 µg 0%
- Vitamin E 0.4 mg 3%
- Vitamin K 212 µg 177%
- Thiamin (B1) 0.06 mg 5%
- Riboflavin (B2) 0.06 mg 5%
- Niacin (B3) 0.31 mg 2%
- Pantothenic acid (B5) 0.83 mg 17%
- Vitamin B6 0.02 mg 1%
- Folate (B9) 78 µg 20%
- Vitamin B12 0 µg 0%
- Choline 15.4 mg 3%
Minerals
- Calcium 46 mg 4%
- Iron 0.72 mg 4%
- Magnesium 13 mg 3%
- Phosphorus 22 mg 2%
- Potassium 245 mg 5%
- Zinc 0.69 mg 6%
- Copper 0.09 mg 10%
- Manganese 0.39 mg 17%
- Selenium 0.2 µg 0%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 15 | 1.2 g | 0.3 g | 0.2 g |
| 1 × cup | 150 g | 23 | 1.7 g | 0.4 g | 0.3 g |
| 2 × cup | 300 g | 45 | 3.5 g | 0.8 g | 0.5 g |
| ½ × cup | 75 g | 11 | 0.9 g | 0.2 g | 0.1 g |
| 3 × cup | 450 g | 68 | 5.2 g | 1.2 g | 0.8 g |
| 4 × cup | 600 g | 90 | 6.9 g | 1.6 g | 1.1 g |
Similar foods
- Endive escaroleraw17 kcal / 100 g
- Escarole leafraw16 kcal / 100 g
- Escarole or endivecichorium endivia, raw17 kcal / 100 g
- Escarole saladraw, without oil, unsalted16 kcal / 100 g
- Escarola12 kcal / 100 g
- Chicoryboiled16 kcal / 100 g
- Curly endive chicorycooked, drained, without oil, with salt12 kcal / 100 g
- Collardscooked, boiled, drained, without salt33 kcal / 100 g
- Endiveboiled22 kcal / 100 g
- Scotch kaleboiled, drained28 kcal / 100 g
Questions about Escarole
How do you make escarole less bitter?
Remove any tough outer leaves and use the pale inner leaves for a milder salad. For cooking, blanch the leaves for 2 minutes, drain and squeeze them before adding them to a dish.
How do you cook escarole without making it soggy?
Cut it into broad strips and sauté it in olive oil with sliced garlic for 5–8 minutes, stirring until just wilted. Add a splash of water and cover briefly if the thicker ribs need more time.
What is escarole and beans?
It is a rustic soup or stew of tender escarole and cannellini beans, often simmered with garlic and stock. Add the escarole near the end so it softens without losing its shape.
How do you choose and store escarole?
Choose a firm head with crisp leaves and no yellowing or slimy patches. Keep it unwashed in a loosely closed bag in the fridge and use it within about 3–5 days; wash just before cooking.
Can you eat escarole raw in a salad?
Yes. Tear the tender inner leaves into a salad; their slight bitterness works well with citrus, pear, toasted nuts or a sharp vinaigrette. Slice the ribs thinly so they are easier to eat.
Can you use escarole instead of spinach?
Yes, especially in soups, pasta and bean dishes, but escarole has firmer ribs and a more assertive, bitter flavour. Chop it and give it a few extra minutes to cook compared with spinach.
How much energy does escarole provide in a typical portion?
A handful of roughly 30 g provides 5 kcal. A larger serving of about 150 g provides 23 kcal.
Source: USDA FoodData Central 168413 · per 100 g · carbohydrate per EU label, fibre excluded
