Dietary labels are inferred automatically from Endive, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Excellent nutrient density 75/100
How many beneficial nutrients Endive, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Endive, raw come from — the split across carbs, fat & protein.
66% from carbs
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Carbs 66%3.4 g per serving
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Fat 9%0.2 g per serving
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Protein 25%1.3 g per serving
What Endive, raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 3.4 g | |
| Dietary Fiber | 3.1 g | |
| Total Sugars | 0.3 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.2 g | |
| Saturated Fat | 0.0 g | |
| Monounsaturated Fat | 0.0 g | — |
| Polyunsaturated Fat | 0.1 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 13.0 mg | — |
| Omega-6 Fatty Acids | 75.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 3.0 mg | — |
| Palmitic Acid | 41.0 mg | — |
| Stearic Acid | 2.0 mg | — |
| Palmitoleic Acid | 0.0 mg | — |
| Oleic Acid | 4.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 75.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 1.3 g | |
| Histidine | 23.0 mg | — |
| Isoleucine | 72.0 mg | — |
| Leucine | 98.0 mg | — |
| Lysine | 63.0 mg | — |
| Methionine | 14.0 mg | — |
| Phenylalanine | 53.0 mg | — |
| Threonine | 50.0 mg | — |
| Tryptophan | 5.0 mg | — |
| Valine | 63.0 mg | — |
| Alanine | 62.0 mg | — |
| Arginine | 62.0 mg | — |
| Aspartic Acid | 130.0 mg | — |
| Cystine | 10.0 mg | — |
| Glutamic Acid | 166.0 mg | — |
| Glycine | 58.0 mg | — |
| Proline | 59.0 mg | — |
| Serine | 49.0 mg | — |
| Tyrosine | 40.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 108.0 mcg | |
| Vitamin C | 6.5 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 0.4 mg | |
| Vitamin K | 231.0 mcg | |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 0.4 mg | |
| Vitamin B6 | 0.0 mg | |
| Folate (B9) | 142.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.9 mg | |
| Choline | 16.8 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 52.0 mg | |
| Iron | 0.8 mg | |
| Magnesium | 15.0 mg | |
| Phosphorus | 28.0 mg | |
| Potassium | 314.0 mg | |
| Sodium | 22.0 mg | |
| Zinc | 0.8 mg | |
| Copper | 0.1 mg | |
| Manganese | 0.4 mg | |
| Selenium | 0.2 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 1.4 g | — |
About Endive, raw
Endive is a curly-leaved member of the chicory family with a frilly, slightly frizzy appearance and a fresh, mildly bitter bite. It is sometimes confused with its relatives — Belgian endive (witloof) and escarole — but all share the same pleasantly sharp, leafy character.
It is extremely light at roughly 17 calories per 100 grams, almost entirely water, yet it provides a good amount of vitamin K and folate along with vitamin A, fiber and small amounts of various minerals. As with other chicories, its faint bitterness comes from healthful plant compounds.
Endive is mostly eaten raw, its crunchy leaves adding texture and a lively edge to mixed salads, but it can also be braised or grilled, which softens the bitterness into a gentler, nuttier flavor. The boat-shaped leaves of Belgian endive are also popular as edible scoops for appetizers.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Endive, raw?
There are 17 calories in 100 g of Endive, raw, or about 87 calories in 1 head (513 g).
How much protein is in Endive, raw?
Endive, raw contains 1.3 g of protein per 100 g.
How many carbs are in Endive, raw?
Endive, raw has 3.4 g of carbohydrates per 100 g.
How much fat is in Endive, raw?
Endive, raw provides 0.2 g of total fat per 100 g.
What is Endive, raw a good source of?
Endive, raw is an excellent source of Vitamin K (193% DV) and Folate (B9) (36% DV) and a good source of Pantothenic Acid (B5), Manganese, Vitamin A (RAE), Dietary Fiber and Copper (per 100 g). Daily Values are based on a 2,000-calorie diet.
