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Sauteed curly endive Calories
Low calorie, source of fiber and folate, rich in vitamin K and A
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Sauteed curly endive (90 g) has 34 calories. That works out to 38 calories per 100 g. It contains 5 g of carbs, 1.5 g of protein, 1.1 g of fat and 2.8 g of fiber. Its 207.9 µg of Vitamin K covers 173% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Sauteed curly endive Nutrition Facts
Selected: 1 cup (medium) · 90 g
34
KCAL / 90G
Carbs
5g
· 2% DV
Protein
1.5g
· 3% DV
Fat
1.1g
· 1% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 17% · Fat 27%
Sauteed curly endive nutrition facts table · 1 cup (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 34 kcal | |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.16 g | 1% |
| Trans fat | 0 g | |
| Sodium | 59 mg | 3% |
| Total carbohydrate | 5 g | 2% |
| Fiber | 2.8 g | 10% |
| Protein | 1.5 g | 3% |
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 Cup of Sauteed curly endive?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 90 g | 34 kcal |
| ½ cup (small) | 45 g | 17 kcal |
| 1 cup (small) | 60 g | 23 kcal |
| 100 g | 100 g | 38 kcal |
| 1 serving (medium) | 100 g | 38 kcal |
| 1 cup (large) | 120 g | 46 kcal |
| 1 serving (large) | 150 g | 57 kcal |
| 2 cup (large) | 180 g | 68 kcal |
| 1 piece (whole) | 200 g | 76 kcal |
Calculated from 38 calories per 100 g.
Frequently Asked Questions About Sauteed curly endive
What is sautéed curly endive?
Sautéed curly endive is curly endive leaves cooked briefly in a pan, often with oil or garlic. It makes a tender, slightly bitter vegetable side dish and can also be folded into warm meals.
How do you cook sautéed curly endive?
To cook sautéed curly endive, rinse and dry the leaves, then stir them in a warm pan with a little oil until tender. Garlic, lemon, or a splash of vinegar can complement its naturally bitter flavor.
Does sautéed curly endive taste bitter?
Yes, sautéed curly endive keeps some of the pleasantly sharp bitterness of the raw leaves. Garlic, lemon, or a little vinegar can balance that flavor; cooking softens the leaves but does not make them taste like mild lettuce.
Is sautéed curly endive the same as sautéed escarole?
No. Curly endive has narrow, frilly leaves, while escarole has broader, flatter leaves; both are related endive greens. You can often substitute one for the other in a sauté, but the texture and bitterness may differ.
How should you wash curly endive for sautéed curly endive?
Separate the leaves and rinse them thoroughly under running water, since soil can cling to their curls. Dry them before sautéing so excess water does not make the greens steam in the pan.
Can you eat sautéed curly endive raw?
The sautéed dish is cooked, but curly endive itself can be eaten raw. Wash the leaves well and add them to a salad; they will be crisper and more sharply bitter than sautéed curly endive.
Do you remove the stems when making sautéed curly endive?
No, the stems of curly endive are edible. Cook tender stems with the leaves, but slice thicker ones more finely so they soften at a similar pace.
What goes well with sautéed curly endive?
Sautéed curly endive pairs well with fish, chicken, eggs, beans, and grains. Its bitter edge also works nicely beside rich or savory foods, especially when the greens are finished with lemon.
How do you store leftover sautéed curly endive?
Refrigerate leftover sautéed curly endive in a covered container once it has cooled. The leaves soften and release moisture as they sit, so eat them soon and reheat gently in a pan for a better texture.
Can you freeze sautéed curly endive?
Yes, you can freeze sautéed curly endive, but thawed leaves are likely to be softer and wetter. Use them in a soup, omelet, or other cooked dish rather than expecting them to keep their original texture as a side.
Sauteed curly endive Vitamins & Minerals
Vitamins
Vitamin K
207.9µg · 173% DV
Folate
126µg · 32% DV
Vitamin A
171µg · 19% DV
Vitamin E
1.44mg · 10% DV
Minerals
Manganese
0.21mg · 9% DV
Potassium ⭐
283mg · 8% DV
Copper
0.05mg · 6% DV
Zinc
0.63mg · 6% DV
Sodium
59mg · 3% DV
Sauteed curly endive Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sauteed curly endive
To burn the 34 calories in 1 cup (medium) (90 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 Sauteed curly endive?
Sauteed curly endive is a simple dish of curly endive—a leafy chicory with a pleasantly bitter edge—briefly cooked in a pan. Olive oil is a common choice, and garlic may be added; the preparation fits the vegetable’s long-standing place in Mediterranean and European cooking.
The leaves soften while keeping some of their distinctive bite. Serve it warm as a side with fish, beans or roasted meat, or fold it into a grain bowl; a squeeze of lemon balances the bitterness. It is low in calories and provides fibre and folate, as well as vitamins A and K. For a milder result, sauté just until tender rather than cooking the leaves for a long time.
How Nutritious Is Sauteed curly endive?
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 Sauteed curly endive Processed?
NOVA 2
Minimally Processed
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 Sauteed curly endive Contain Allergens?
No known major allergens
Which Diets Is Sauteed curly 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
Sauteed curly endive Fat Profile
SATURATED
0.16g
MONOUNSATURATED
0.1g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 1.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.