1 serving (135 grams) contains 50 calories, 1.5 grams of protein, 3.7 grams of fat, and 4.0 grams of carbohydrates.
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Nutrition Information
Calories |
50.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.7 g | 4% | |
| Saturated Fat | 1.0 g | 5% | |
| Polyunsaturated Fat | 1.1 g | ||
| Cholesterol | 2.7 mg | 0% | |
| Sodium | 187.7 mg | 8% | |
| Total Carbohydrates | 4.0 g | 1% | |
| Dietary Fiber | 3.6 g | 12% | |
| Sugars | 0.3 g | ||
| protein | 1.5 g | 3% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 60.8 mg | 4% | |
| Iron | 0.9 mg | 5% | |
| Potassium | 321.3 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 Escarole
Escarole is a leafy green vegetable that belongs to the chicory family, originating from the Mediterranean region and widely used in Italian and French cuisines. Distinguished by its broad, curly leaves, escarole has a slightly bitter flavor that becomes milder when cooked. With just 37 calories per serving (100g), escarole is a nutrient-dense food rich in dietary fiber, vitamins, and minerals. It contains notable amounts of calcium, vitamin C, and iron while being low in carbohydrates and fat, making it a healthy addition to diverse diets.
Health Benefits
- Escarole is rich in dietary fiber (2.7g per 100g), promoting healthy digestion and supporting gut health.
- It is a source of calcium (45mg per 100g), which contributes to strong bones and teeth.
- Contains vitamin C (3.2mg per 100g), an antioxidant that supports immune function and skin health.
- The iron content (0.7mg per 100g) assists in oxygen transport and helps prevent iron-deficiency anemia.
- Escarole’s low-calorie and low-fat profile makes it an excellent choice for weight management.
Dietary Considerations
Selection and Storage
Store escarole unwashed in the refrigerator, wrapped in a damp paper towel, and placed in a perforated plastic bag to maintain freshness for up to 7 days.
Common Questions About Escarole Nutrition
Is escarole high in protein?
Escarole is not a high-protein food, containing only 1.12 grams of protein per 100 grams. While it offers some protein, its main nutritional benefits come from its fiber and vitamin content rather than protein.
Can I eat escarole on a keto diet?
Yes, escarole is keto-friendly as it contains only 2.98 grams of carbohydrates per 100 grams and provides 2.7 grams of fiber. Its low net carb count makes it an excellent choice for those following a ketogenic diet.
What are the health benefits of eating escarole?
Escarole is rich in vitamins A and K, which support eye health and blood clotting, respectively. It is also a good source of fiber (2.7 grams per 100 grams), which aids digestion, and its low calorie (37 per 100 grams) and fat content make it a heart-healthy choice.
How much escarole should I eat per serving?
A typical serving of escarole is about 1 cup of raw leaves, or roughly 50 grams, which provides approximately 18 calories, 1.49 grams of fiber, and minimal carbs. It’s versatile and can be eaten raw, sautéed, or added to soups and salads.
How does escarole compare to spinach in terms of nutrition?
Escarole has slightly fewer calories (37 vs. spinach's 41 calories per 100 grams) but offers more fiber (2.7 grams vs. 2.2 grams). Both are rich in vitamins A and K, but spinach has a higher iron content, making it a better choice for boosting iron intake.
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.
- USDA FoodData - Escarole DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
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.
