Stuffed endive

Appetizer

Item Rating: 81/100

1 serving (100 grams) contains 50 calories, 2.0 grams of protein, 3.0 grams of fat, and 5.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		119.0
% Daily Value*
Total Fat		7.1 g	9%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		11.9 mg	3%
Sodium		357.1 mg	15%
Total Carbohydrates		11.9 g	4%
	Dietary Fiber	4.8 g	17%
	Sugars	4.8 g
protein		4.8 g	9%
Vitamin D		0 mcg	0%
Calcium		95.2 mg	7%
Iron		1.2 mg	6%
Potassium		476.2 mg	10%

* 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

🍯 Low sugar

🍞 Low carbs

Source of Calories

Fat: 63 cal (48.9%)

Protein: 19 cal (14.7%)

Carbs: 47 cal (36.4%)

About Stuffed endive

Stuffed endive is a dish made by filling fresh endive leaves with a variety of ingredients such as cheeses, nuts, fruits, or spreads. Endive, a member of the chicory family, originates from Mediterranean regions and is commonly used in French and Belgian cuisine. A raw endive leaf is crunchy and slightly bitter, making it an excellent low-calorie base for appetizers or side dishes. Endive is rich in fiber, folate, and vitamin K, and contains antioxidants such as kaempferol. It is also low in calories (around 17 calories per 100 grams), making it a nutrient-dense choice for health-conscious eaters. Incorporating nutrient-rich fillings like nuts or seeds further boosts its nutritional value.

Health Benefits

• Endive is an excellent source of vitamin K (about 231% of the daily value per 100 grams), which supports bone health and proper blood clotting.
• Rich in fiber, it aids digestion and can help manage cholesterol levels by promoting a healthy gut microbiome.
• Contains antioxidants like kaempferol, which help reduce inflammation in the body and may lower the risk of chronic diseases.
• Endive offers a good amount of folate (72 mcg per 100 grams), essential for cell growth and proper fetal development during pregnancy.
• Its low-calorie and high-water content support hydration and weight management.

Dietary Considerations

Allergens: Contains nuts (if used in filling), dairy (if cheese is used), gluten (if breadcrumbs or certain spreads are added)

Suitable for: Vegetarian (if no meat is used in the filling), low-calorie diets, low-carbohydrate diets, gluten-free diets (if no gluten ingredients are used)

Not suitable for: Vegan (if dairy-based fillings are used), nut-free diets (if nuts are included in the filling)

Selection and Storage

Store fresh endive leaves unwashed in the crisper drawer of the refrigerator for up to a week. Once stuffed, consume promptly or refrigerate in an airtight container for up to 24 hours to maintain freshness.

Common Questions About Stuffed endive Nutrition

How many calories are in stuffed endive?

Stuffed endive typically contains around 100-150 calories per serving, depending on the stuffing ingredients. Most recipes include cheese, nuts, or protein-rich items, which can increase calorie content slightly while adding nutritional value.

Is stuffed endive keto-friendly?

Stuffed endive can be keto-friendly if prepared with low-carb ingredients such as cream cheese, meats, or non-starchy vegetables. Endive itself is very low in carbohydrates, with only 0.25 grams of carbs per leaf, making it a great option for keto diets.

What health benefits does stuffed endive provide?

Endive is rich in vitamins A, C, and K, and contains minerals like potassium and magnesium. When stuffed with healthy ingredients like nuts, seeds, or lean proteins, stuffed endive can offer fiber, antioxidants, and heart-health benefits in addition to its low-calorie profile.

What is the recommended portion size for stuffed endive?

A typical serving size for stuffed endive is 2-3 stuffed leaves per person, depending on the type of filling and overall meal size. This portion ensures you're getting a balanced meal without overeating, especially if the stuffing is high in fats or proteins.

How does stuffed endive compare to stuffed bell peppers?

Stuffed endive is lighter and lower in calories and carbohydrates compared to stuffed bell peppers. Endive leaves act as a smaller and crisp base, often suited for appetizers, while bell peppers provide a heartier option more fitting for a main course due to their larger size and slightly higher carb content.

Data Sources & Scientific References