Endive (raw) nutrition facts
Per 1 head · 513 g
of a 2,000 cal day
- Protein6.4g25% of calories
- Carbs17g67% of calories
- Fat1g9% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Endive (raw) (1 head, 513 g) has 87 calories, with 6.4 g of protein, 17 g of carbohydrates and 1 g of fat. Most of its energy comes from carbs (67% of calories). It is high in dietary fiber (57% DV), Vitamin A (62% DV) and Vitamin C (37% DV).
High in
20%+ of the daily value
- Dietary fiber57%
- Vitamin A62%
- Vitamin C37%
- Vitamin K988%
- Thiamine34%
- Riboflavin (B2)30%
Good source of
10–19% of the daily value
- Vitamin E15%
- Niacin13%
- Choline16%
- Magnesium18%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 head (513 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 554 μg | 62% |
| Vitamin C | 33 mg | 37% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 15% |
| Vitamin K | 1,185 μg | 988% |
| Thiamine | 0.4 mg | 34% |
| Riboflavin (B2) | 0.4 mg | 30% |
| Niacin | 2 mg | 13% |
| Vitamin B6 | 0.1 mg | 8% |
| Folate (B9) | 728 μg | 182% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 5 mg | 92% |
| Choline | 86 mg | 16% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 267 mg | 27% |
| Iron | 4 mg | 53% |
| Potassium | 1,611 mg | 34% |
| Magnesium | 77 mg | 18% |
| Phosphorus | 144 mg | 21% |
| Zinc | 4 mg | 37% |
| Copper | 1 mg | 56% |
| Manganese | 2 mg | 94% |
| Selenium | 1 μg | 2% |
Full breakdown · 31 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 6,669 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.1 g | — |
| Isoleucine | 0.4 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.3 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 0 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 0.4 g | — |
| Proline | 0.3 g | — |
| Retinol | 0 μg | — |
| Serine | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.3 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
15 calFreshdirect Escarole³⁄₁₆ medium head raw−72 cal- 15 cal
Ready Pac Chopped Escarole3 cups−72 cal - 14 calCalifornia Farms Organic Endive1 endive−73 cal
- 15 calWegmans Chopped Escarole2 ½ cups−72 cal
- 15 calWegmans Escarole Blend, Italian, Fresh2 ½ cups−72 cal
- 15 calWegmans Chopped Escarole, Fresh3 cups−72 cal
Burning 87 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 17minWalking (3.5 mph)
- 10minCycling (moderate)
- 7minRunning (6 mph)
- 12minSwimming laps
Common questions
How many calories are in Endive (raw)?
One serving of Endive (raw) (1 head) has 87 calories, which works out to 17 calories per 100 g. That is about 4.4% of a 2,000-calorie day.
Is Endive (raw) high in protein?
Not especially. It has 6.4 g of protein per serving, and protein supplies 25% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Endive (raw) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 1 g of net carbs and 67% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Endive (raw)?
113 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Endive (raw)?
1.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
