1 serving (85 grams) contains 17 calories, 1.3 grams of protein, 0.2 grams of fat, and 3.4 grams of carbohydrates.
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Nutrition Information
Calories |
17 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.2 g | 0% | |
| Saturated Fat | 0.0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 22 mg | 0% | |
| Total Carbohydrates | 3.4 g | 1% | |
| Dietary Fiber | 3.1 g | 11% | |
| Sugars | 0.2 g | ||
| protein | 1.2 g | 2% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 52 mg | 4% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 314 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
Source of Calories
About Endives
Endives are leafy greens originating from the chicory family, native to Europe and commonly used in French and Belgian cuisine. With their slightly bitter flavor, endives are often enjoyed raw in salads or cooked as a side dish. Nutritionally, they are low in calories (20 per 100g) and provide significant fiber, aiding digestion. Endives are rich in vitamin C (7.65 mg) and calcium (61.18 mg), contributing to immune health and strong bones, respectively. This versatile vegetable contains minimal fat and sugars, making it a healthy choice for balanced diets.
Health Benefits
- Rich in fiber (3.65 g per 100g), endives support digestive health and help regulate bowel movements.
- Vitamin C content (7.65 mg per 100g) boosts the immune system and promotes skin health by aiding collagen production.
- Contains calcium (61.18 mg per 100g) which is essential for maintaining bone strength and supporting nerve signaling.
Dietary Considerations
Selection and Storage
Store endives in a sealed container or plastic bag in the vegetable drawer of your refrigerator to maintain freshness for up to a week. Avoid washing until ready to use.
Common Questions About Endives Nutrition
Are endives low in calories and high in nutrients?
Yes, endives are very low in calories, with only 20 calories per 100 grams, and they are nutrient-dense. They provide 1.47g of protein, 3.94g of carbs, and 3.65g of fiber along with trace amounts of fat (0.24g). They are also rich in vitamins such as vitamin K, vitamin A, and folate, making them a highly nutritious choice.
Can I eat endives on a keto or low-carb diet?
Yes, endives are an excellent choice for keto and low-carb diets due to their low net carbohydrate content. With only 3.94g of total carbs and 3.65g of fiber per 100 grams, their net carbs are minimal, fitting well within keto guidelines.
What are the health benefits of eating endives?
Endives are a great source of dietary fiber, which supports digestive health, and they are high in antioxidants, especially vitamin K and vitamin A, contributing to bone health and improved immunity. Additionally, they are low in calories and sodium, making them a heart-healthy and weight-friendly option.
How much endive should I eat per serving?
A standard serving size for endive is typically about 50-100 grams, which contains 10-20 calories. This portion provides a healthy dose of fiber, vitamins, and hydration while being extremely low in calories, making it easy to include in salads or as a cooked side.
How do endives compare to lettuce in terms of nutrition and use?
Compared to lettuce, endives are higher in fiber (3.65g vs. ~1.5g per 100g for lettuce) and richer in nutrients like vitamin K and vitamin A. Endives also have a slightly more bitter flavor, making them ideal for adding depth to salads or braising, whereas lettuce is milder and more suitable for raw dishes.
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.
