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Endive Calories
Low calorie, source of fiber and folate, contains vitamin C
CALORIES
GI
POTASSIUM
FIBER
Endive Nutrition Facts
Selected: 100 g
17
KCAL / 100G
Carbs
3.4g
· 66%
Protein
1.3g
· 25%
Fat
0.2g
· 9%
Fiber
3.1g
Endive Vitamins & Minerals
Vitamins
Vitamin K
231µg · 193% DV
Folate
142µg · 36% DV
Vitamin A
108µg · 12% DV
B1
0.08mg · 7% DV
Minerals
Zinc
1mg · 9% DV
Potassium ⭐
314mg · 9% DV
Iron
1mg · 6% DV
Calcium
52mg · 5% DV
Endive Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Endive 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 Endive Contain Allergens?
No known major allergens
Which Diets Is Endive Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Endive Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Endive
Endive — Frequently Asked Questions
How can you make endive less bitter?
Soaking the leaves briefly in cold water can soften some of the bitterness. Pairing endive with citrus, apple, pear, or a lightly sweet dressing also creates a better balance.
Is endive better raw or cooked?
Raw endive is crisp with a distinct bitter edge, making it well suited to salads. Grilling, roasting, or briefly sautéing it softens the texture and mellows the flavor.
What foods pair well with endive?
Walnuts, goat cheese, citrus, apple, pear, mustard, and balsamic vinegar balance endive’s bitterness particularly well. It also works as a lightly cooked side for fish, eggs, or meat.
Can an endive salad be prepared ahead of time?
You can wash and dry the leaves in advance, then refrigerate them in a sealed container. Add dressing only just before serving so the leaves stay crisp.
How long does endive keep in the refrigerator?
Store unwashed endive in the crisper drawer, loosely wrapped with paper towel to manage moisture. It typically keeps for several days; discard it if the leaves become slimy, very limp, or badly browned.
Can endive be frozen?
Raw endive loses its crisp texture after freezing, so it is not ideal for salads once thawed. If you plan to use it in cooked dishes, blanch it briefly, drain well, and freeze it.
Does cooking endive destroy its nutrients?
Cooking does not destroy all of endive’s nutrients, although prolonged boiling can reduce some heat-sensitive vitamins. Quick sautéing, steaming, grilling, or roasting is generally preferable to long boiling.
Is endive the same thing as chicory?
Endive is part of the chicory family, but the terms are not always used interchangeably. Culinary names vary by region, and different chicory relatives can differ in shape, color, and intensity of bitterness.
Is it okay to eat endive at night?
Yes, endive can be eaten at any time of day and makes a light addition to an evening meal. People with sensitive digestion may prefer cooked endive if raw bitter greens cause discomfort.
Who should be cautious with endive?
People with allergies to plants in the daisy family may also react to endive. Those with gallbladder or bile-duct conditions, or anyone taking regular medication, should ask a healthcare professional before consuming it very frequently or in large amounts.
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Nutrition data compiled from USDA FoodData Central and scientific sources.