How many calories in endive?

[Article updated on 19/09/2023]

Endive has an incomparable fresh and bitter aftertaste. It is a vegetable found in January. This vegetable, in addition to being very beautiful to the eye, is exquisite in the mouth, because it is crunchy and very versatile. In fact, with this food you can make many recipes and it is appreciated both raw in salads, baked, grilled, or even braised or stuffed. Thanks to its concave leaves, endive lends itself very well to being stuffed with other foods. This food is aesthetic with a bold color and a very refined taste. Let’s see together how many calories endive contains.

Before reading on

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The articles you’ll find on my site are the result of in-depth research that I’d like to share with you. However, I would like to stress that I am not a health professional and that my advice should in no way replace that of a qualified physician. I’m here to guide you, but it’s important that you consult a professional for specific questions or medical concerns. Your well-being is important. So be sure to consult the appropriate experts and take the best possible care of yourself.

Endive calories: 21 kcal per 100 g

According to the Agency for Research and Information in Fruits and Vegetables (Aprifel), 100 g of endive contains 21 calories (kcal). Endive is both low in calories and low in carbohydrates. By consuming 1 cup of chopped endive, you will have almost 9 calories and less than 2 grams of carbohydrates.

endive calories

A whole head of endive (513 g) provides only 107.73 total calories and 17 g of carbohydrates.

Endive: Lipid, protein and carbohydrate content

Endive contains less than 0.5 g of fat per 100 g. According to Aprifel, the Agency for Research and Information in Fruits and Vegetables, raw endive does not contain fat (main components of lipids). This observation is based on Regulation (EC) No. 1924/2006 of the European Parliament and of the Council of December 20, 2006 relating to nutritional and health claims made on foods.

According to several specialists, the protein content of raw endive is 1.25 g per 100 g. However, protein intake decreases as the date ripens.

The carbohydrate content of endive is 3.35 g per 100 g. Most of the carbohydrates in endive are fiber. A whole head of endive provides almost 16 g of fiber. More precisely, 100 g of endive contains 1.1 g of fiber. Thanks to the soluble fibers it contains, endive is particularly suitable for combating constipation, chronic constipation and all inflammations affecting the intestinal tract. Consumption of endive is indicated for those who suffer from bloating, irritable bowel and dysbiosis. Fiber also helps reduce blood sugar and bad cholesterol (LDL) in obese and diabetic patients.

Table of nutritional values ​​of endive

NutrientsEndive: content per 100 grams
-with sugar0.25g
-of which starch0mg
-including dietary fiber3.1g
-including cholesterol0mg
-of which saturates0.048g
Potassium314 mg
Sodium22 mg

How much does an endive weigh on average?

An endive weighs 100 g on average, according to the Doctissimo website.

What are the vitamin contributions of endive?

Endive is a good source of vitamins A, C and B group vitamins. It is also an excellent source of folic acid (vitamin B9), essential for the well-being of the cardiovascular system and very important during pregnancy for optimal development of the unborn child.

Endive is rich in ascorbic acid and carotenoids. It is therefore very useful in fighting free radicals, the main source of cell aging and therefore other related diseases. Its concentration of vitamin C makes it an excellent ally of the immune system. In addition, the presence of vitamin K promotes blood clotting.

What are the mineral contributions of endive?

The mineral salt content is also good. It contains magnesium, iron and potassium. Endive is also low in sodium.

Does endive contain food additives?

No, endive does not contain any food additives.

Does endive make you gain weight?

Very low in calories (only 16kcal per 100 g) it is a very helpful food when you want to lose weight. The right amount of fiber (1.6 g) has a satiating and anti-hunger effect. In particular, we find cellulose and hemicellulose which give certain varieties their typical firm and crunchy consistency. The limited energy intake makes it suitable for low-calorie diets and thanks to its crunchy texture, it increases the feeling of satiety.

Endive: a vegetable with a thousand properties

Endives contain many mineral salts (potassium, iron and calcium), folate and fiber. These characteristics have meant that endives have always been considered useful plants from a pharmacological point of view.

Endives are in fact rich in compounds usable in medicine: alkaloids, flavonoids, inulin, caffeic acid, sesquiterpenes, steroids, trapezoids and coumarins. It is these substances that give endives antibacterial, antioxidant, anti-inflammatory, antitumor, antidiabetic, hepatoprotective action and other therapeutic effects equally important for human health.

In addition to fiber, its richness in potassium and its poverty in magnesium and sodium give endive great diuretic power, in addition to its ability to fill you up in a short time. The diuretic and purifying action also stimulates the function of the liver and kidneys.