How healthy is endive?
Is endive healthy? Yes, for most people. Endive scores 98/100 on the HowHealthyIs Score: 100 g provides 17 kcal, 108 µg vitamin A and 3.1 g fiber. Endive (curly endive and escarole) is a slightly bitter leafy green that is very low in calories and rich in vitamin K, with folate and vitamin A. Belgian endive is a close relative used the same way. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Endive ranks higher than 98% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin A60%
- Fiber55%
- Vitamin C36%
- Potassium33%
- Iron23%
- Calcium20%
- Magnesium18%
- Vitamin E15%
- Protein13%
Counts against
- Saturated fat1%
- Added sugars0%
- Sodium5%
Raw NRF9.3: 273 minus 6 = 267. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in endive?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 17 kcal | 9 kcal | |
| Protein | 1.3 g | 0.6 g | 1% |
| Carbohydrates | 3.4 g | 1.7 g | 1% |
| Fiber | 3.1 g | 1.6 g | 6% |
| Sugars | 0.3 g | 0.1 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.2 g | 0.1 g | 0% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Omega-3 fats | <0.1 g | <0.1 g | |
| Vitamins | |||
| Vitamin A | 108 µg | 54 µg | 6% |
| Vitamin C | 6.5 mg | 3.3 mg | 4% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.4 mg | 0.2 mg | 1% |
| Vitamin K | 231 µg | 116 µg | 96% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Folate | 142 µg | 71 µg | 18% |
| Minerals | |||
| Calcium | 52 mg | 26 mg | 2% |
| Iron | 0.8 mg | 0.4 mg | 2% |
| Potassium | 314 mg | 157 mg | 3% |
| Magnesium | 15 mg | 7.5 mg | 2% |
| Zinc | 0.8 mg | 0.4 mg | 4% |
| Sodium | 22 mg | 11 mg | 0% |
Source: USDA FoodData Central, "Endive, raw" (FDC 168412). Values rounded.
Why is endive good for you?
- 116 µg vitamin K in 1 cup chopped, 96% of the daily value. Vitamin K contributes to normal blood clotting.
- 71 µg folate in 1 cup chopped, 18% of the daily value. Folate contributes to normal blood formation.
Good ways to use it
- Salads with pear, walnuts and a sharp dressing
- Wilted into soups and beans
What should you watch out for?
- Its high vitamin K matters for people taking warfarin, who should keep their intake steady. The bitterness softens when it is cooked briefly or paired with something sweet or fatty.
Similar foods
Endive is already one of the most nutrient-dense vegetables we cover.