Endive, raw
FDC 168412cup, chopped (25 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 98 · +5 vs Vegetables medianEndive scores 98 of 100, an Elite result placing it 13th of 60 in the Vegetables category, with vitamin A at 12% DV and dietary fiber at 11% DV per 100 grams, modest numbers built on very low calories.
It is eaten raw, its slightly bitter leaves torn into salads or used as a scoop for dips, and at just 17 calories per 100 grams and 22 milligrams of sodium, it adds volume and crunch to a plate without much else in either direction. It is a bulk and texture vegetable rather than a concentrated source of any single nutrient.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 17 kcal | 1% |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 22 mg | 1% |
| Carbohydrate | 3.4 g | 1% |
| Dietary fiber | 3.1 g | 11% |
| Sugars | 0.25 g | |
| Protein | 1.3 g | 3% |
| Potassium | 314 mg | 7% |
| Calcium | 52 mg | 4% |
| Iron | 0.83 mg | 5% |
| Magnesium | 15 mg | 4% |
| Vitamin C | 6.5 mg | 7% |
| Vitamin A | 108 µg | 12% |
| Vitamin E | 0.44 mg | 3% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 4 kcal | 0% |
| Total fat | 0.05 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 5.5 mg | 0% |
| Carbohydrate | 0.84 g | 0% |
| Dietary fiber | 0.78 g | 3% |
| Sugars | 0.06 g | |
| Protein | 0.31 g | 1% |
| Potassium | 79 mg | 2% |
| Calcium | 13 mg | 1% |
| Iron | 0.21 mg | 1% |
| Magnesium | 3.8 mg | 1% |
| Vitamin C | 1.6 mg | 2% |
| Vitamin A | 27 µg | 3% |
| Vitamin E | 0.11 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 168412Original 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.
Mustard greens, rawDensity 99 vs 98Broccoli raab, rawDensity 99 vs 98Turnip greens, rawDensity 99 vs 98