Chicory greens, raw
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 24 MG | 27% | |
| Thiamin | 0.1 MG | 5% | |
| Riboflavin | 0.1 MG | 8% | |
| Niacin | 0.5 MG | 3% | |
| Pantothenic acid | 1.2 MG | 23% | |
| Vitamin B-6 | 0.1 MG | 6% | |
| Folate, total | 110 UG | 28% | |
| Choline, total | 12.8 MG | 2% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 286 UG | 32% | |
| Vitamin E (alpha-tocopherol) | 2.3 MG | 15% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 297.6 UG | 248% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 100 MG | 8% | |
| Iron, Fe | 0.9 MG | 5% | |
| Magnesium, Mg | 30 MG | 7% | |
| Phosphorus, P | 47 MG | 4% | |
| Potassium, K | 420 MG | 9% | |
| Sodium, Na | 45 MG | 2% | |
| Zinc, Zn | 0.4 MG | 4% | |
| Copper, Cu | 0.3 MG | 33% | |
| Manganese, Mn | 0.4 MG | 19% | |
| Selenium, Se | 0.3 UG | 1% |
Nutrition Highlights
- Very low in calories (23 kcal per 100g), suitable for weight management.
- Very low in fat (0.3g per 100g).
- Good source of dietary fiber (4g per 100g).
- Good source of Copper, Cu (33% DV).
- Good source of Vitamin C, total ascorbic acid (27% DV).
- Good source of Pantothenic acid (23% DV).
About Chicory greens, raw
This leafy green vegetable is known for its slightly bitter, peppery flavor and crisp texture. It belongs to the chicory family and is closely related to endive and radicchio. The leaves are typically dark green with a slightly curly or ragged edge, and the vegetable is often used raw in salads or lightly cooked as a side dish.
Nutritionally, this vegetable is a powerhouse of essential nutrients while being extremely low in calories. It provides a good amount of dietary fiber, which aids in digestion and promotes feelings of fullness. The vegetable is rich in vitamins A and K, as well as folate and various minerals. Its high fiber content and low calorie count make it an excellent choice for those looking to manage their weight or improve their overall diet quality. The bitter compounds in the leaves may also support liver health and digestion.
In culinary applications, this versatile green can be enjoyed both raw and cooked. Raw, it adds a pleasant bitterness and crunch to salads, often paired with sweeter ingredients like fruits or a honey-based dressing to balance the flavor. When cooked, the bitterness mellows, and it can be sautéed, grilled, or braised as a side dish. It's also commonly used in Italian cuisine, particularly in pasta dishes or as a pizza topping. For those new to its strong flavor, mixing it with milder greens or incorporating it into soups and stews can be an excellent way to enjoy its nutritional benefits while tempering its assertive taste.
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