Endive, 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 | 6.5 MG | 7% | |
| Thiamin | 0.1 MG | 7% | |
| Riboflavin | 0.1 MG | 6% | |
| Niacin | 0.4 MG | 3% | |
| Pantothenic acid | 0.9 MG | 18% | |
| Vitamin B-6 | 0.0 MG | 1% | |
| Folate, total | 142 UG | 36% | |
| Choline, total | 16.8 MG | 3% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 108 UG | 12% | |
| Vitamin E (alpha-tocopherol) | 0.4 MG | 3% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 231 UG | 193% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 52 MG | 4% | |
| Iron, Fe | 0.8 MG | 5% | |
| Magnesium, Mg | 15 MG | 4% | |
| Phosphorus, P | 28 MG | 2% | |
| Potassium, K | 314 MG | 7% | |
| Sodium, Na | 22 MG | 1% | |
| Zinc, Zn | 0.8 MG | 7% | |
| Copper, Cu | 0.1 MG | 11% | |
| Manganese, Mn | 0.4 MG | 18% | |
| Selenium, Se | 0.2 UG | 0% |
Nutrition Highlights
- Very low in calories (17 kcal per 100g), suitable for weight management.
- Very low in fat (0.2g per 100g).
- Good source of dietary fiber (3.1g per 100g).
- Good source of Folate, total (36% DV).
- Rich source of Vitamin K (phylloquinone) (193% of Daily Value per 100g).
About Endive, raw
This crisp, slightly bitter vegetable is a member of the chicory family, recognizable by its tightly packed, pale leaves. Often enjoyed raw, it offers a refreshing crunch and a subtle bite that complements a variety of flavors. Endive is incredibly low in calories, making it an excellent choice for those managing their weight. It's an excellent source of dietary fiber, crucial for digestive health, and provides a good amount of Vitamin K, essential for blood clotting and bone health. Additionally, it contains folate, which is important for cell growth and development.
In the kitchen, raw endive is frequently used as a base for appetizers, acting as a natural "cup" to hold fillings like creamy cheeses, seafood salads, or dips. Its sturdy leaves also make for a satisfying addition to salads, adding texture and a depth of flavor that contrasts well with sweeter ingredients. You can also lightly grill or braise endive to mellow its bitterness, transforming it into a more tender and subtly sweet side dish. Consider incorporating it into your next meal for a boost of nutrients and a unique culinary experience.
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