1 serving (100 grams) contains 17 calories, 1.2 grams of protein, 0.2 grams of fat, and 3.4 grams of carbohydrates.
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Nutrition Information
Calories |
42.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.5 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 55 mg | 2% | |
| Total Carbohydrates | 8.4 g | 3% | |
| Dietary Fiber | 7.8 g | 27% | |
| Sugars | 1.2 g | ||
| protein | 3.1 g | 6% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 130 mg | 10% | |
| Iron | 2 mg | 11% | |
| Potassium | 785 mg | 16% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Boiled endives
Boiled endives, derived from chicory plants, are a popular vegetable in European cuisine, notably in Belgian, French, and Mediterranean dishes. Known for their slightly bitter yet delicate flavor, endives are a low-calorie food, packed with essential nutrients. A 100-gram serving of boiled endives provides about 17 calories, 3.4 grams of carbohydrates, and 1.3 grams of dietary fiber. They are also rich in vitamins, particularly vitamin K, which supports bone health, and folate, which is essential for DNA synthesis. Additionally, endives contain small amounts of vitamin C, potassium, and manganese, contributing to their overall health benefits while remaining nearly fat-free and low in sodium.
Health Benefits
- High in vitamin K (72% of the Recommended Daily Value per 100 grams), which supports blood clotting and bone health.
- Contains dietary fiber (over 1 gram per 100 grams), aiding digestion and promoting gut health.
- Provides folate (15% of the Recommended Daily Value per 100 grams), important for cell division and DNA synthesis.
Dietary Considerations
Selection and Storage
Store raw endives in the refrigerator crisper drawer, wrapped in a damp paper towel, and use within 4-5 days. Boiled endives should be consumed within 1-2 days, kept refrigerated in an airtight container.
Common Questions About Boiled endives Nutrition
Is boiled endives high in protein?
Boiled endives are not high in protein, containing only about 0.9 grams of protein per 100 grams. They are primarily composed of water, fiber, and essential vitamins rather than being a significant source of protein.
Can I eat boiled endives on a keto diet?
Yes, boiled endives are keto-friendly as they contain only 3.4 grams of carbohydrates per 100 grams, with 1.6 grams coming from dietary fiber. Their low carbohydrate content makes them suitable for maintaining ketosis.
What are the health benefits of boiled endives?
Boiled endives are rich in vitamins A and K, which support eye health and bone strength respectively. They are also a good source of dietary fiber, aiding digestion and promoting gut health, while being low in calories—only 17 calories per 100 grams—making them ideal for weight management.
How much boiled endives should I eat per serving?
A typical serving size of boiled endives is about 1 cup or 150 grams, which provides roughly 25 calories, 1.4 grams of protein, and 2.4 grams of fiber. This portion is excellent for adding nutrients and volume to meals without significantly increasing calorie intake.
How does boiled endives compare to raw endives?
Boiling endives reduces their bitterness and softens their texture, making them milder and easier to pair with various dishes. However, boiling can lead to a slight loss of vitamin C compared to eating them raw, as heat-sensitive nutrients can degrade during cooking.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
