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
This leafy green, a member of the chicory family, offers a wealth of nutrients in a low-calorie package. Prepared by boiling and draining without added salt, it becomes a versatile ingredient packed with vitamins and minerals. The most significant benefit is its high fiber content which contributes to digestive health and promotes feelings of fullness. It also provides a good source of vitamins A, C, and K, vital for immune function, skin health, and blood clotting, respectively. The absence of added salt makes this preparation suitable for individuals monitoring their sodium intake for cardiovascular health.
In the kitchen, cooked and drained escarole can be used in numerous ways. It's a great addition to soups and stews, lending a slightly bitter flavor that mellows during cooking. It can also be sautéed with garlic and olive oil as a side dish, offering a simple yet flavorful way to enjoy its nutritional benefits. Alternatively, it can be incorporated into pasta dishes or used as a base for salads, adding texture and a boost of nutrients. Its versatility and mild flavor profile make it a welcome addition to a variety of healthy eating plans.
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