Nutrition for Endive

Calories, Protein, Vitamins and More


image of endive source

Endive Nutrition Summary

One head of endive (85 grams or 3 oz) contains 14 calories and 1.1 grams of protein. Endive consist of 94% water, 3% carbohydrates, 1% protein, and less than 1% of fat.

Endive is an excellent source of many nutrients, including dietary fiber, Vitamin A, calcium, potassium and Vitamin K. It also contains significant amounts of folate and manganese.

In one head of endive:

  • Calories: 14
  • Protein: 1.1 g
  • Sugar: 0.2 g
  • Dietary fiber: 2.6 g
  • Fat: 0.2 g
  • Sodium: 18.7 mg
There is no significant amounts of saturated fat or cholesterol in endive.

See the Endive Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Endive, raw.

Calories in Endive

Endive has 14 calories per head or 16 calories for every 100 grams. Most of its calories are from carbohydrates, protein and fat.

64 percent of calories in endive are from carbohydrates, 25% of calories are from protein and 10% of calories are from fat.

Calories from Carbs

The majority, or 64% of the calories in endive are from carbohydrates. The carbs in endive are mostly in the form of dietary fiber and sugar (93% and 7%). An excellent high-fiber food, a single head of endive contains 11% of recommended daily values or 2.6 grams of dietary fiber.

  • Dietary fiber: 2.6 g
  • Sugar: 0.2 g
There is no significant amounts of starch in endive.

Calories from Fat

About 10% the calories in endive are from fat. Endive is very low in total fat, with 0.2 grams per head. It also is cholestrol free. Most of the fat in endive are healthier unsaturated fats:

  • Total fat: 0.2 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of cholestrol, saturated fat or monounsaturated fat in endive.

Omega-6 in Endive

A source of omega-6 fatty acids, every head of endive contains a total of 0.1 grams of omega-6. In addition, a large portion of the omega-6 in endive comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.06 g

Calories Similar to Endive

Some other vegetables with similar calories to endive by weight:


Protein in Endive

One head of endive has 1.1 grams of protein or about 2% of daily recommended intake. Endive is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

  • Protein: 1.06 g
  • Threonine: 0.04 g
  • Isoleucine: 0.06 g
  • Leucine: 0.08 g
  • Lysine: 0.05 g
  • Phenylalanine: 0.05 g
  • Valine: 0.05 g
There is no significant amounts of tryptophan, methionine or histidine in endive.

Protein Similar to Endive

Some other vegetables with similar amounts of protein to endive by weight:

Vitamins and Minerals in Endive

An good source of many nutrients, endive contains abundant amounts of Vitamin A, calcium, potassium and Vitamin K. In fact, a single head of endive contains 218% of recommended daily values or 196.4 ug of Vitamin K. Also an excellent source of Vitamin A, a single head of endive contains 13% of recommended daily values or 91.8 ug of Vitamin A.

Vitamins in endive (1 head):
  • Vitamin a: 91.8 ug
  • Thiamin: 0.1 mg
  • Riboflavin: 0.1 mg
  • Niacin: 0.3 mg
  • Vitamin c: 5.5 mg
  • Vitamin e: 0.4 mg
  • Folate: 120.7 ug
  • Vitamin k: 196.4 ug
Minerals in endive (1 head):
  • Calcium: 44.2 mg
  • Potassium: 266.9 mg
  • Iron: 0.7 mg
  • Magnesium: 12.8 mg
  • Zinc: 0.7 mg
  • Selenium: 0.2 ug
  • Phosphorus: 23.8 mg
  • Copper: 0.1 mg
  • Manganese: 0.4 mg
  • Choline: 14.3 mg
There is no significant amounts of pantothenic acid, vitamin b6 or vitamin b12 in endive.

Similar to Endive for Vitamin K

Here are some other vegetables with similarly abundant amounts of Vitamin K to endive:

Flavonoids and Carotenoids in Endive [3]

Endive contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid beta-carotene and flavonoid kaempferol. In one head of endive:

  • beta-carotene: 1105 ug
  • kaempferol: 8.59 mg

Endive Nutrition Chart

Endive:

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iron
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pantothenic acid (Vitamin B5)
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folate (Vitamin B9)
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histidine
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isoleucine
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lysine
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methionine
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phenylalanine
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threonine
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tryptophan
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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Endive in Cooking

Endive is not too common in recipes, although it does star in quite a few. Endive can be consumed raw and is often sliced, chopped or julienned before cooking or serving. Most recipes call for one or two endives.

Friends and Relatives of Endive

Other similar relatives:


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