Endive
A pale, bitter salad leaf whose sturdy boats hold fillings well.
Nutrition per 100 g
Standardised to 100 g of endive, raw for fair comparison. Typical serving: 100 g raw — 17 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 17 kcal | 17 kcal | 100 kcal |
| Protein | 1.3 g | 1.3 g | 7.6 g |
| Carbohydrate | 3.4 g | 3.4 g | 20 g |
| Fat | 0.2 g | 0.2 g | 1.2 g |
| Fibre | 3.1 g | 3.1 g | 18.2 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of endive, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 108 µg | 108 µg | 12% |
| Vitamin C | 6.5 mg | 6.5 mg | 7% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.44 mg | 0.44 mg | 3% |
| Vitamin K | 231 µg | 231 µg | 193% |
| Thiamin | 0.08 mg | 0.08 mg | 7% |
| Riboflavin | 0.075 mg | 0.075 mg | 6% |
| Niacin | 0.4 mg | 0.4 mg | 3% |
| Vitamin B6 | 0.02 mg | 0.02 mg | 1% |
| Folate | 142 µg | 142 µg | 36% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.9 mg | 0.9 mg | 18% |
| Choline | 16.8 mg | 16.8 mg | 3% |
| Minerals | |||
| Calcium | 52 mg | 52 mg | 4% |
| Iron | 0.83 mg | 0.83 mg | 5% |
| Magnesium | 15 mg | 15 mg | 4% |
| Phosphorus | 28 mg | 28 mg | 2% |
| Potassium | 314 mg | 314 mg | 7% |
| Sodium | 22 mg | 22 mg | <1% |
| Zinc | 0.79 mg | 0.79 mg | 7% |
| Selenium | 0.2 µg | 0.2 µg | <1% |
| Copper | 0.099 mg | 0.099 mg | 11% |
| Manganese | 0.42 mg | 0.42 mg | 18% |
Source: USDA FoodData Central — Endive, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat endive?
- Over 3 g of fibre for 17 kcal.
- Bitterness stimulates appetite and digestion.
How to include it
- Use leaves as scoops for dips.
- Halve and braise until caramelised.
Things to consider
- The bitterness divides opinion.
- Browns quickly once cut.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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