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Endive nutrition: calories, carbs, GI, protein, fiber, fats

Endive, raw
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Endive

Endive
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high. 45 (low)
Calories  ⓘ Calories for selected serving 17 kcal
Net Carbs  ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 0 grams
Default serving size  ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) 0.5 cup, chopped (25 grams)
Acidity (Based on PRAL)  ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. -6 (alkaline)
Oxalates  ⓘ https://www.sciencedirect.com/science/article/abs/pii/S0889157513000902 14 mg
TOP 14% Vitamin A ⓘHigher in Vitamin A content than 86% of foods
TOP 21% Folate ⓘHigher in Folate content than 79% of foods
TOP 22% Folate, food ⓘHigher in Folate, food content than 78% of foods
TOP 26% Fiber ⓘHigher in Fiber content than 74% of foods
TOP 27% Vitamin C ⓘHigher in Vitamin C content than 73% of foods

Endive calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 17
Calories in 0.5 cup, chopped 4 25 g
Calories in 1 head 87 513 g

Endive Glycemic index (GI)

Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
45

Mineral coverage chart

Calcium Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 16% 31% 11% 12% 28% 2.9% 22% 33% 55% 1.1%
Calcium: 156mg of 1,000mg 16%
Iron: 2.5mg of 8mg 31%
Magnesium: 45mg of 420mg 11%
Phosphorus: 84mg of 700mg 12%
Potassium: 942mg of 3,400mg 28%
Sodium: 66mg of 2,300mg 2.9%
Zinc: 2.4mg of 11mg 22%
Copper: 0.3mg of 1mg 33%
Manganese: 1.3mg of 2mg 55%
Selenium: 0.6µg of 55µg 1.1%

Mineral chart - relative view

52 mg
TOP 33%
314 mg
TOP 34%
0.42 mg
TOP 40%
0.1 mg
TOP 53%
0.79 mg
TOP 59%
0.83 mg
TOP 66%
15 mg
TOP 73%
22 mg
TOP 80%
28 mg
TOP 85%
0.2 µg
TOP 94%

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 130% 8.8% 0% 22% 20% 17% 7.5% 54% 4.6% 107% 0% 9.2% 578%
Vitamin A: 6501IU of 5,000IU 130%
Vitamin E : 1.3mg of 15mg 8.8%
Vitamin D: 0µg of 10µg 0%
Vitamin C: 20mg of 90mg 22%
Vitamin B1: 0.24mg of 1mg 20%
Vitamin B2: 0.23mg of 1mg 17%
Vitamin B3: 1.2mg of 16mg 7.5%
Vitamin B5: 2.7mg of 5mg 54%
Vitamin B6: 0.06mg of 1mg 4.6%
Folate: 426µg of 400µg 107%
Vitamin B12: 0µg of 2µg 0%
Choline: 50mg of 550mg 9.2%
Vitamin K: 693µg of 120µg 578%

Vitamin chart - relative view

2167 IU
TOP 14%
142 µg
TOP 21%
6.5 mg
TOP 27%
0.9 mg
TOP 38%
231 µg
TOP 41%
0.08 mg
TOP 56%
0.44 mg
TOP 59%
0.08 mg
TOP 74%
17 mg
TOP 78%
0.4 mg
TOP 81%
0.02 mg
TOP 91%
Vitamin D
0 µg
TOP 100%
0 µg
TOP 100%

Macronutrients chart

2% 4% 91% 2%
Protein:
Daily Value: 3%
1.3 g of 50 g
1.3 g (3% of DV )
Fats:
Daily Value: 0%
0.2 g of 65 g
0.2 g (0% of DV )
Carbs:
Daily Value: 1%
3.4 g of 300 g
3.4 g (1% of DV )
Water:
Daily Value: 5%
93.8 g of 2,000 g
93.8 g (5% of DV )
Other:
1.4 g
1.4 g

Protein quality breakdown

Tryptophan Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 5.4% 14% 15% 11% 9% 4% 9.1% 10% 9.9%
Tryptophan: 15mg of 280mg 5.4%
Threonine: 150mg of 1,050mg 14%
Isoleucine: 216mg of 1,400mg 15%
Leucine: 294mg of 2,730mg 11%
Lysine: 189mg of 2,100mg 9%
Methionine: 42mg of 1,050mg 4%
Phenylalanine: 159mg of 1,750mg 9.1%
Valine: 189mg of 1,820mg 10%
Histidine: 69mg of 700mg 9.9%

Fat type information

35% 3% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.09 g

Fiber content ratio for Endive

7% 93%
Sugar: 0.25 g
Fiber: 3.1 g
Other: 0 g

All nutrients for Endive per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 17kcal 1% 98% 2.8 times less than OrangeOrange
Protein 1.3g 3% 83% 2.3 times less than BroccoliBroccoli
Fats 0.2g 0% 88% 166.6 times less than CheeseCheese
Vitamin C 6.5mg 7% 27% 8.2 times less than LemonLemon
Carbs 3.4g 1% 65% 8.4 times less than RiceRice
Net carbs 0.25g N/A 73% 216.7 times less than ChocolateChocolate
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Magnesium 15mg 4% 73% 9.3 times less than AlmondAlmond
Calcium 52mg 5% 33% 2.4 times less than MilkMilk
Potassium 314mg 9% 34% 2.1 times more than CucumberCucumber
Iron 0.83mg 10% 66% 3.1 times less than Beef broiledBeef broiled
Sugar 0.25g N/A 74% 35.9 times less than Coca-ColaCoca-Cola
Fiber 3.1g 12% 26% 1.3 times more than OrangeOrange
Copper 0.1mg 11% 53% 1.4 times less than ShiitakeShiitake
Zinc 0.79mg 7% 59% 8 times less than Beef broiledBeef broiled
Phosphorus 28mg 4% 85% 6.5 times less than Chicken meatChicken meat
Sodium 22mg 1% 80% 22.3 times less than White BreadWhite Bread
Vitamin A 2167IU 43% 14% 7.7 times less than CarrotCarrot
Vitamin A RAE 108µg 12% 28%
Vitamin E 0.44mg 3% 59% 3.3 times less than KiwifruitKiwifruit
Manganese 0.42mg 18% 40%
Selenium 0.2µg 0% 94%
Vitamin B1 0.08mg 7% 56% 3.3 times less than Pea rawPea raw
Vitamin B2 0.08mg 6% 74% 1.7 times less than AvocadoAvocado
Vitamin B3 0.4mg 3% 81% 23.9 times less than Turkey meatTurkey meat
Vitamin B5 0.9mg 18% 38% 1.3 times less than Sunflower seedSunflower seed
Vitamin B6 0.02mg 2% 91% 6 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 231µg 193% 41% 2.3 times more than BroccoliBroccoli
Trans Fat 0g N/A 100% N/AMargarine
Folate 142µg 36% 21% 2.3 times more than Brussels sproutBrussels sprout
Choline 17mg 3% 78%
Saturated Fat 0.05g 0% 86% 122.8 times less than Beef broiledBeef broiled
Monounsaturated Fat 0g N/A 95% 2449.8 times less than AvocadoAvocado
Polyunsaturated fat 0.09g N/A 86% 542.2 times less than WalnutWalnut
Tryptophan 0.01mg 0% 97% 61 times less than Chicken meatChicken meat
Threonine 0.05mg 0% 94% 14.4 times less than Beef broiledBeef broiled
Isoleucine 0.07mg 0% 92% 12.7 times less than Salmon rawSalmon raw
Leucine 0.1mg 0% 93% 24.8 times less than Tuna BluefinTuna Bluefin
Lysine 0.06mg 0% 94% 7.2 times less than TofuTofu
Methionine 0.01mg 0% 95% 6.9 times less than QuinoaQuinoa
Phenylalanine 0.05mg 0% 94% 12.6 times less than EggEgg
Valine 0.06mg 0% 94% 32.2 times less than Soybean rawSoybean raw
Histidine 0.02mg 0% 94% 32.6 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 17
% Daily Value*
0.31%
Total Fat 0.2g
0.22%
Saturated Fat 0.05g
0
Trans Fat 0g
0
Cholesterol 0mg
0.96%
Sodium 22mg
1.1%
Total Carbohydrate 3.4g
12%
Dietary Fiber 3.1g
Total Sugars 0g
Includes ? g Added Sugars
Protein 1.3g
Vitamin D 0mcg 0

Calcium 52mg 5.2%

Iron 0.83mg 10%

Potassium 314mg 9.2%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

ⓘ  Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
Low in Cholesterol
ok
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ok
ⓘ  Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Saturated Fats
ok
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
ok
ⓘ  While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Low in Sugars
ok

Endive nutrition infographic

Endive nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.