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Belgian Endive (Witloof) Calories
Low calorie, with vitamin K and folate
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Belgian Endive (Witloof) (75 g) has 13 calories. That works out to 17 calories per 100 g. It contains 2.5 g of carbs, 0.9 g of protein, 0.2 g of fat and 2.3 g of fiber. Its 173.3 µg of Vitamin K covers 144% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Belgian Endive (Witloof) Nutrition Facts
Selected: 1 piece (medium) · 75 g
13
KCAL / 75G
Carbs
2.5g
· 1% DV
Protein
0.9g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 23% · Fat 12%
Belgian Endive (Witloof) nutrition facts table · 1 piece (medium) (75 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 13 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 17 mg | 1% |
| Total carbohydrate | 2.5 g | 1% |
| Fiber | 2.3 g | 8% |
| Protein | 0.9 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Belgian Endive (Witloof)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 75 g | 13 kcal |
| 1 piece (small) | 40 g | 7 kcal |
| 1 cup (shredded) | 50 g | 9 kcal |
| 1 cup (chopped) | 90 g | 15 kcal |
| 100 g | 100 g | 17 kcal |
| 1 serving (medium) | 100 g | 17 kcal |
| 1 piece (large) | 120 g | 20 kcal |
| 2 piece (double) | 150 g | 26 kcal |
| 3 piece (triple) | 225 g | 38 kcal |
Calculated from 17 calories per 100 g.
Frequently Asked Questions About Belgian Endive (Witloof)
What is Belgian endive (witloof), and how is it different from regular endive?
Belgian endive (witloof) is a compact, pale head grown from chicory roots in darkness. It is different from leafy endive: its leaves are tightly layered and crisp, with a milder bitterness. Radicchio is another chicory, but has red leaves and a bolder taste.
What does Belgian endive (witloof) taste like?
Belgian endive (witloof) tastes crisp, mildly bitter, and slightly earthy. Its pale inner leaves are usually less bitter than the outer ones; removing the small core at the base can further mellow the flavor.
Can you eat Belgian endive (witloof) raw?
Yes, Belgian endive (witloof) is often eaten raw. Separate the leaves for scooping dips or slice the head into salads; its crunch pairs well with apples, pears, nuts, blue cheese, and citrus dressing.
How do you cook Belgian endive (witloof)?
Belgian endive (witloof) can be roasted, braised, grilled, or pan-seared. Halve the heads lengthwise, brush them with oil, and cook until tender and browned; a squeeze of lemon helps balance their natural bitterness.
How do you remove the bitterness from Belgian endive (witloof)?
Cut out the small, firm cone at the base of Belgian endive (witloof), where much of its bitterness is concentrated. Cooking the heads also softens the bitter flavor, while a little acid, such as lemon juice, balances it.
How should you store Belgian endive (witloof)?
Store Belgian endive (witloof) unwashed in a loosely closed bag in the refrigerator’s crisper drawer. Keep it away from light, which can turn the leaves green and make them taste more bitter; wash it just before use.
How do you choose fresh Belgian endive (witloof)?
Choose Belgian endive (witloof) heads that feel firm and heavy, with tightly packed leaves and pale, clean tips. Avoid heads with limp leaves, brown edges, or soft, wet spots.
Do you need to wash Belgian endive (witloof) before eating it?
Yes, rinse Belgian endive (witloof) under cool running water before using it. Peel away any damaged outer leaves, then pat the head dry; if you are separating the leaves, rinse them individually to remove grit.
Can you freeze Belgian endive (witloof)?
Yes, but freezing changes Belgian endive (witloof)’s crisp texture, so thawed leaves are better suited to cooked dishes than salads. Blanch the heads briefly, drain and cool them, then pack them airtight before freezing.
What can you use instead of Belgian endive (witloof)?
For raw salads or appetizer leaves, use radicchio or sturdy romaine leaves instead of Belgian endive (witloof). Radicchio brings a stronger bitterness and color, while romaine is milder and less tightly shaped.
Belgian Endive (Witloof) Vitamins & Minerals
Vitamins
Vitamin K
173.25µg · 144% DV
Folate
106.5µg · 27% DV
Vitamin C
4.88mg · 5% DV
B1
0.06mg · 5% DV
Minerals
Potassium ⭐
158mg · 5% DV
Copper
0.04mg · 4% DV
Manganese
0.08mg · 3% DV
Phosphorus
20mg · 3% DV
Sodium
17mg · 1% DV
Belgian Endive (Witloof) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Belgian Endive (Witloof)
To burn the 13 calories in 1 piece (medium) (75 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Belgian Endive (Witloof)?
Belgian Endive (Witloof) is a compact, pale head of chicory grown by forcing the plant’s roots to sprout in darkness, a method associated especially with Belgium. Its crisp leaves have a gently juicy bite and a distinct, pleasantly bitter edge. Serve them raw in salads, use the leaf cups to hold a savoury filling, or braise, roast or grill them to mellow the bitterness. It is familiar in European cooking and works well in everyday salads elsewhere, too. At 17 calories per 100 g, it is a light, fibre-containing vegetable. Pair it with citrus, nuts or a creamy dressing; trimming the firm base can also soften the bitter taste.
How Nutritious Is Belgian Endive (Witloof)?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Belgian Endive (Witloof) Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Belgian Endive (Witloof) Contain Allergens?
No known major allergens
Which Diets Is Belgian Endive (Witloof) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Belgian Endive (Witloof) Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.