Escarole, cooked, boiled, drained, no salt added
* 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 | 3.3 MG | 4% | |
| Thiamin | 0.1 MG | 5% | |
| Riboflavin | 0.1 MG | 5% | |
| Niacin | 0.3 MG | 2% | |
| Pantothenic acid | 0.8 MG | 17% | |
| Vitamin B-6 | 0.0 MG | 1% | |
| Folate, total | 78 UG | 20% | |
| Choline, total | 15.4 MG | 3% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 94 UG | 10% | |
| Vitamin E (alpha-tocopherol) | 0.4 MG | 3% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 211.9 UG | 177% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 46 MG | 4% | |
| Iron, Fe | 0.7 MG | 4% | |
| Magnesium, Mg | 13 MG | 3% | |
| Phosphorus, P | 22 MG | 2% | |
| Potassium, K | 245 MG | 5% | |
| Sodium, Na | 19 MG | 1% | |
| Zinc, Zn | 0.7 MG | 6% | |
| Copper, Cu | 0.1 MG | 10% | |
| Manganese, Mn | 0.4 MG | 17% | |
| Selenium, Se | 0.2 UG | 0% |
Nutrition Highlights
- Very low in calories (15 kcal per 100g), suitable for weight management.
- Very low in fat (0.2g per 100g).
- Good source of dietary fiber (2.8g per 100g).
- Good source of Folate, total (20% DV).
- Rich source of Vitamin K (phylloquinone) (177% of Daily Value per 100g).
About Escarole, cooked, boiled, drained, no salt added
Cooked escarole loses its raw bitterness considerably through boiling, becoming soft and mild. The fiber remains meaningful even after cooking, and calorie content is minimal. Common in Italian American cooking, especially in soups with white beans and garlic. Draining without rinsing preserves more of the mild cooking liquid flavor. A simple, honest cooked green with nothing remarkable to oversell.
Dietary Information
Escarole, cooked, boiled, drained, no salt added is considered low-carb and keto-friendly, low-fat, very low in calories, making it a suitable choice for various dietary plans.
Notable micronutrients in Escarole, cooked, boiled, drained, no salt added include Vitamin K (phylloquinone) (177% DV) , and Folate, total (20% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 15 calories per 100 grams, Escarole, cooked, boiled, drained, no salt added gets 31% of its calories from protein, 82% from carbohydrates, and 11% from fat. This is lower than most foods and comparable to fruits and vegetables.
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