Endive

Vegetable

Item Rating: 87/100

1 serving (50 grams) contains 8 calories, 0.6 grams of protein, 0.1 grams of fat, and 1.6 grams of carbohydrates.

Nutrition Information

1 cup (100g)

Calories		16
% Daily Value*
Total Fat		0.2 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		10 mg	0%
Total Carbohydrates		3.2 g	1%
	Dietary Fiber	2.4 g	8%
	Sugars	0.4 g
protein		1.2 g	2%
Vitamin D		0 mcg	0%
Calcium		32 mg	2%
Iron		0.6 mg	3%
Potassium		300 mg	6%

* 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

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 1 cal (9.3%)

Protein: 4 cal (24.7%)

Carbs: 12 cal (66.0%)

About Endive

Endive is a leafy vegetable belonging to the chicory family, popular in European cuisines, particularly French and Belgian. Characterized by its slightly bitter taste and crisp texture, endive is often used in salads, grilled dishes, or as a base for appetizers. Nutritionally, it is remarkably low in calories (16 per 100g) and provides an array of essential nutrients, including dietary fiber (2.4g), calcium (32mg), iron (0.6mg), and vitamin C (5.6mg). Its nutrient-dense profile and low carbohydrate content make it a healthy choice for a variety of diets.

Health Benefits

• Supports bone health due to its calcium content (32mg per 100g).
• Enhances immune function because of its vitamin C content (5.6mg per 100g).
• Aids digestion thanks to its high dietary fiber content (2.4g per 100g).

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-carb, keto

Selection and Storage

Store endive in the refrigerator's crisper drawer, wrapped in a paper towel and placed in a perforated plastic bag, to maintain freshness for up to a week.

Common Questions About Endive Nutrition

Is endive high in protein?

Endive is not particularly high in protein, as it contains just 1.2 grams of protein per 100 grams. It is, however, a great low-calorie option rich in other nutrients, making it a healthy addition to various dishes.

Can I eat endive on a keto diet?

Yes, endive is an excellent choice for a ketogenic diet. With only 3.2 grams of carbs and 2.4 grams coming from fiber, its net carb count is very low, making it perfect for keto-friendly meals.

What are the health benefits of eating endive?

Endive is rich in fiber and low in calories, promoting digestive health and supporting weight management. It also provides important nutrients like vitamin A, vitamin K, and folate, which contribute to skin, bone, and heart health.

How much endive should I eat in one serving?

A typical serving size of endive is about 1 cup of chopped leaves, which is approximately 50 grams. This contains only 8 calories, 0.6 grams of protein, and 1.2 grams of net carbs, making it easy to incorporate into a healthy diet.

How does endive compare to lettuce in terms of nutrition?

Endive is slightly more nutrient-dense than lettuce, offering higher amounts of fiber, vitamin K, and folate. While both are low in calories, endive has a more robust flavor and is often preferred for adding a slight bitterness to salads and other dishes.

Data Sources & Scientific References

1. Vitamin K fact sheet for health professionals

   NIH Office of Dietary Supplements

   An explanation of vitamin K, a key nutrient found in endive, and its role in health.

   View source →
2. 2020-2025 Dietary Guidelines for Americans

   U.S. Department of Health and Human Services

   Addresses the role of vegetables like endive in a healthy diet according to U.S. dietary guidelines.

   View source →