How Many Calories in Endive? Nutrition Facts & Macros
100 grams of endive has 17 calories
Protein 1.3g · Carbs 3.4g · Fat 0.2g
Endive (Cichorium endivia) is a leafy green chicory with a mild bitter flavor and crisp texture. At just 17 calories per 100g, it is exceptionally rich in folate (142µg — 36% DV), vitamin K (231µg — 289% DV), and vitamin A (108µg). With 3.1g fiber and prebiotic inulin, endive supports digestive health while being one of the lowest-calorie vegetables.
71 kJ · per 100g · Water: 93.8 g
Calorie Calculator: Endive
100 g Endive contains 17 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup chopped (50g) | 9 kcal | 0.6g | 1.7g | 0.1g |
| 1 medium head (513g) | 87 kcal | 6.4g | 17.2g | 1g |
| 100 grams | 17 kcal | 1.3g | 3.4g | 0.2g |
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Endive — Nutrition Facts
| Endive | per 100g |
|---|---|
| Calories | 17 kcal |
| Protein | 1.25 g |
| Fat | 0.2 g |
| Carbs | 3.35 g |
| Fiber | 3.1 g |
| Sugar | 0.25 g |
| Sodium | 22 mg |
| Potassium | 314 mg |
| Magnesium | 15 mg |
| Phosphorus | 28 mg |
| Vitamin C | 6.5 mg |
| Vitamin B6 | 0.02 mg |
| Folate | 142 mcg |
| Water | 93.8 g |
Source: USDA FoodData Central (FDC ID: 168412) · Data verified April 2026
Variations
Curly endive (frisée)
Curly endive (frisée) has narrow, finely cut, frilly leaves with a slightly bitter taste. The outer dark green leaves are more bitter; the pale yellow-white heart is milder and prized. Classic in salade lyonnaise (with bacon, poached egg, and mustard vinaigrette). More delicate texture than escarole.
Escarole (broad-leaf)
Escarole has broad, slightly curved, sturdy leaves — less frilly than frisée. Milder in bitterness with a buttery, slightly sweet undertone. Excellent in soups (classic in Italian wedding soup with meatballs), braised, or sautéed. The outer leaves are firmer and work well cooked; inner leaves are tender enough for salads.
Cooked endive
Cooking endive reduces bitterness and concentrates nutrients per serving (volume decreases). Braised, sautéed, or added to soups. In the Netherlands, stamppot andijvie (mashed potatoes with endive) is a beloved classic. Wilted endive with garlic and olive oil is a simple Italian side dish. Retains most vitamins when briefly cooked.
Dietary Perspectives
For Weight Loss
Endive has only 17 calories per 100g with 3.1g fiber — an exceptional ratio for satiety. With 93.8% water content, it adds enormous volume to meals. A full medium head (513g) has just 87 calories — you could eat the entire head as a meal base. The bitter compounds stimulate digestive enzymes and may help regulate appetite.
For Athletic Performance
Endive provides 314mg potassium for muscle and nerve function and 142µg folate (36% DV) — critical for red blood cell formation and oxygen transport. The 231µg vitamin K supports bone health. The 52mg calcium and 0.83mg iron contribute to a well-rounded mineral profile. Best as a nutrient-dense base for pre- or post-workout salads — too low in calories to serve as fuel.
For Keto
Endive is a keto dream — only 0.25g net carbs per 100g (3.35g total minus 3.1g fiber). This makes it one of the absolute lowest net-carb vegetables. A full cup (50g) has just 0.13g net carbs. Use endive leaves as wraps or cups to replace bread or tortillas. The 3.1g fiber helps maintain gut health on keto. Prebiotic inulin feeds beneficial gut bacteria — important since keto can reduce fiber intake.
Frequently Asked Questions
How many calories are in endive?
100g of endive has only 17 calories with 3.35g carbs, 1.25g protein, and 0.2g fat. It is 93.8% water. Endive has fewer calories than most lettuces and more nutrients per calorie than romaine or iceberg.
What nutrients does endive have?
Endive is exceptionally rich in folate (142µg — 36% DV), critical for cell division and pregnancy. It also has 231µg vitamin K (289% DV) for blood clotting and bones, 108µg vitamin A for vision and immunity, and 314mg potassium. The 3.1g fiber is high for a leafy green.
Can you eat endive on keto?
Endive has only 3.35g carbs with 3.1g fiber = 0.25g net carbs per 100g. This is one of the lowest net carb vegetables available — even lower than spinach. You can eat virtually unlimited endive on keto.
What is the difference between endive and chicory?
Endive (Cichorium endivia) is a broad term covering curly endive (frisée) with frilly leaves and escarole (broad-leaf endive) with wider leaves. Belgian endive (witloof) is actually Cichorium intybus — a different species grown in the dark. Radicchio is also a chicory variety.
What does endive taste like?
Endive has a pleasant mild bitterness — less intense than radicchio, more than lettuce. Curly endive (frisée) is slightly more bitter with a delicate crunch. Escarole is milder and sturdier. Both become sweeter and more tender when cooked.
How do you prepare endive?
Raw in salads — tear the leaves and pair with vinaigrette (the bitterness balances acidity well). In soups — escarole is classic in Italian wedding soup. Sautéed with garlic and olive oil as a side. Braised in broth until tender. Belgian endive leaves make elegant appetizer cups for fillings.
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