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.
See how this score is calculated, build a plate around endive, 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 | 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 98Original analysis by NutriVerdict
In the kitchen and how to use it
Endive has slightly bitter, crisp, pale green to white leaves that are eaten raw in salads, often paired with milder greens, citrus, nuts, or blue cheese to balance the bitterness, or the small spear-shaped leaves are used whole as scoops for dips and spreads. It can also be braised or grilled, which mellows its bitterness and brings out a nuttier, softer texture, making it a common side dish in French-influenced cooking.
Choose endive heads that are firm and pale, since exposure to light turns the leaf tips green and more bitter, and store it wrapped in a paper towel inside a plastic bag in the refrigerator, where it keeps for about a week. At just 17 calories per 100 g, endive is a low-calorie way to add volume and crunch to a salad, and a cup of chopped endive is only 25 g, so it fits easily alongside heavier ingredients without adding much to a meal's calorie count. Its bitterness makes it a natural counterpoint to rich or sweet ingredients like dressing, cheese, or fruit.
Frequently asked questions about endive, raw
How many calories are in endive?
Endive has about 17 calories per 100 g, and a cup of chopped endive (25 g) has only around 4 calories.
How do you keep endive fresh?
Wrap it in a paper towel, place it in a plastic bag, and store it in the refrigerator, where it keeps for about a week; keeping it away from light helps limit bitterness.
What does endive pair well with?
Its bitterness pairs well with citrus, nuts, blue cheese, and sweeter dressings in salads.