Chicory greens, raw
FDC 169992cup, chopped (29 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 100 · +7 vs Vegetables medianChicory greens, raw round out the top five with a perfect 100 of 100, Elite band, ranked 5 of 60 in Vegetables. At 23 calories per 100 grams, it delivers 32% DV vitamin A and 27% DV vitamin C, plus a notable 15% DV vitamin E, a nutrient that shows up less often among the other greens in this category.
Chicory greens have a distinctly bitter edge that mellows with cooking, making them a common addition to braises and saute pans alongside garlic and olive oil, though they are eaten raw only sparingly in salads. Fiber is solid at 14% DV, but because the leaf is naturally bitter, most people eat it in smaller quantities than milder greens like spinach.
See how this score is calculated, build a plate around chicory greens, raw, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 23 kcal | 1% |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.07 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 45 mg | 2% |
| Carbohydrate | 4.7 g | 2% |
| Dietary fiber | 4 g | 14% |
| Sugars | 0.7 g | |
| Protein | 1.7 g | 3% |
| Potassium | 420 mg | 9% |
| Calcium | 100 mg | 8% |
| Iron | 0.9 mg | 5% |
| Magnesium | 30 mg | 7% |
| Vitamin C | 24 mg | 27% |
| Vitamin A | 286 µg | 32% |
| Vitamin E | 2.3 mg | 15% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 7 kcal | 0% |
| Total fat | 0.09 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 13 mg | 1% |
| Carbohydrate | 1.4 g | 0% |
| Dietary fiber | 1.2 g | 4% |
| Sugars | 0.2 g | |
| Protein | 0.49 g | 1% |
| Potassium | 122 mg | 3% |
| Calcium | 29 mg | 2% |
| Iron | 0.26 mg | 1% |
| Magnesium | 8.7 mg | 2% |
| Vitamin C | 7 mg | 8% |
| Vitamin A | 83 µg | 9% |
| Vitamin E | 0.66 mg | 4% |
Source: USDA FoodData Central · Public domain
FDC 169992Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the vegetables median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Beet greens, rawDensity 100 vs 100Watercress, rawDensity 100 vs 100Parsley, freshDensity 100 vs 100Original analysis by NutriVerdict
In the kitchen and how to use it
Chicory greens (the loose-leaf type sometimes sold as chicory or curly endive) have a distinctly bitter edge that cooks use to their advantage, tossing the raw leaves into salads with something sweet or fatty, like roasted pears, dates or shaved Parmesan, to balance the bitterness, or braising and sauteing them with garlic to soften the bite. They also turn up wilted into pasta dishes and bean stews, where they hold their texture better than more delicate lettuces.
Look for leaves that are crisp and not wilted or browning at the tips, and store them loosely wrapped in the crisper drawer, where they will keep for the better part of a week. At 23 calories per 100 grams, they bring 32% DV of vitamin A and 27% DV of vitamin C, along with 4 grams of fiber, so a handful stirred into a grain bowl or bean salad adds fiber and bulk to a meal that might otherwise lean on lower-fiber ingredients.
Frequently asked questions about chicory greens, raw
How many calories are in chicory greens?
Chicory greens have 23 calories per 100 grams.
How do you tone down the bitterness of chicory greens?
Pairing raw leaves with something sweet or fatty, like roasted pears or shaved Parmesan, or braising them with garlic, helps balance their natural bitterness.
Is chicory greens a good source of fiber?
Yes, chicory greens provide 14% DV of fiber per 100 grams, along with 32% DV of vitamin A.