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Endive nutrition, glycemic index, calories, and serving size

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)
Serving Size ⓘ Serving sizes are 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)
Calories
17
86% Vitamin A
79% Folate
78% Folate, food
74% Fiber
73% Vitamin C
Explanation: The given food contains more Vitamin A than 86% of foods. Note that this food itself is richer in Vitamin A than it is in any other nutrient. Similarly, it is relatively rich in Folate, Folate, food, Fiber, and Vitamin C.

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

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Macronutrients chart

2% 4% 94% 2%
Protein:
Daily Value: 3%
1.25 g of 50 g
3%
Fats:
Daily Value: 0%
0.2 g of 65 g
0%
Carbs:
Daily Value: 1%
3.35 g of 300 g
1%
Water:
Daily Value: 5%
93.79 g of 2,000 g
5%
Other:
1.41 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 17
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
1%
Sodium 22mg
1%
Total Carbohydrate 3g
12%
Dietary Fiber 3g
Total Sugars g
Includes ? g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 52mg 5%

Iron 1mg 13%

Potassium 314mg 9%

*
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

Low in Cholesterol
ok
details
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
No Trans Fats
ok
details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
details
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 Sodium
ok
details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
details
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

Endive nutrition infographic

Endive nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 16% 32% 11% 12% 28% 3% 22% 33% 55% 2% 10%
Calcium: 52 mg of 1,000 mg 5%
Iron: 0.83 mg of 8 mg 10%
Magnesium: 15 mg of 420 mg 4%
Phosphorus: 28 mg of 700 mg 4%
Potassium: 314 mg of 3,400 mg 9%
Sodium: 22 mg of 2,300 mg 1%
Zinc: 0.79 mg of 11 mg 7%
Copper: 0.099 mg of 1 mg 11%
Manganese: 0.42 mg of 2 mg 18%
Selenium: 0.2 µg of 55 µg 0%
Choline: 16.8 mg of 550 mg 3%

Mineral chart - relative view

Calcium
52 mg
TOP 33%
Potassium
314 mg
TOP 34%
Manganese
0.42 mg
TOP 40%
Copper
0.099 mg
TOP 53%
Zinc
0.79 mg
TOP 59%
Iron
0.83 mg
TOP 66%
Magnesium
15 mg
TOP 73%
Choline
16.8 mg
TOP 78%
Sodium
22 mg
TOP 80%
Phosphorus
28 mg
TOP 85%
Selenium
0.2 µg
TOP 94%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 131% 9% 0% 22% 20% 18% 8% 54% 5% 107% 0% 578%
Vitamin A: 2167 IU of 5,000 IU 43%
Vitamin E : 0.44 mg of 15 mg 3%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 6.5 mg of 90 mg 7%
Vitamin B1: 0.08 mg of 1 mg 7%
Vitamin B2: 0.075 mg of 1 mg 6%
Vitamin B3: 0.4 mg of 16 mg 3%
Vitamin B5: 0.9 mg of 5 mg 18%
Vitamin B6: 0.02 mg of 1 mg 2%
Folate: 142 µg of 400 µg 36%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 231 µg of 120 µg 193%

Vitamin chart - relative view

Vitamin A
2167 IU
TOP 14%
Folate
142 µg
TOP 21%
Vitamin C
6.5 mg
TOP 27%
Vitamin B5
0.9 mg
TOP 38%
Vitamin K
231 µg
TOP 41%
Vitamin B1
0.08 mg
TOP 56%
Vitamin E
0.44 mg
TOP 59%
Vitamin B2
0.075 mg
TOP 74%
Vitamin B3
0.4 mg
TOP 82%
Vitamin B6
0.02 mg
TOP 91%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 6% 15% 16% 11% 9% 4% 10% 11% 10%
Tryptophan: 5 mg of 280 mg 2%
Threonine: 50 mg of 1,050 mg 5%
Isoleucine: 72 mg of 1,400 mg 5%
Leucine: 98 mg of 2,730 mg 4%
Lysine: 63 mg of 2,100 mg 3%
Methionine: 14 mg of 1,050 mg 1%
Phenylalanine: 53 mg of 1,750 mg 3%
Valine: 63 mg of 1,820 mg 3%
Histidine: 23 mg of 700 mg 3%

Fat type information

0.048% 0.004% 0.087%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g

Fiber content ratio for Endive

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

All nutrients for Endive per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 3% 83% 1.25g 2.3 times less than Broccoli
Fats 0% 88% 0.2g 166.6 times less than Cheese
Carbs 1% 65% 3.35g 8.4 times less than Rice
Calories 1% 98% 17kcal 2.8 times less than Orange
Sugar 0% 74% 0.25g 35.9 times less than Coca-Cola
Fiber 12% 26% 3.1g 1.3 times more than Orange
Calcium 5% 33% 52mg 2.4 times less than Milk
Iron 10% 66% 0.83mg 3.1 times less than Beef
Magnesium 4% 73% 15mg 9.3 times less than Almond
Phosphorus 4% 85% 28mg 6.5 times less than Chicken meat
Potassium 9% 34% 314mg 2.1 times more than Cucumber
Sodium 1% 80% 22mg 22.3 times less than White Bread
Zinc 7% 59% 0.79mg 8 times less than Beef
Copper 11% 53% 0.1mg 1.4 times less than Shiitake
Vitamin E 3% 59% 0.44mg 3.3 times less than Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 7% 27% 6.5mg 8.2 times less than Lemon
Vitamin B1 7% 56% 0.08mg 3.3 times less than Pea
Vitamin B2 6% 74% 0.08mg 1.7 times less than Avocado
Vitamin B3 3% 82% 0.4mg 23.9 times less than Turkey meat
Vitamin B5 18% 38% 0.9mg 1.3 times less than Sunflower seed
Vitamin B6 2% 91% 0.02mg 6 times less than Oat
Folate 36% 21% 142µg 2.3 times more than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Vitamin K 193% 41% 231µg 2.3 times more than Broccoli
Tryptophan 0% 98% 0.01mg 61 times less than Chicken meat
Threonine 0% 94% 0.05mg 14.4 times less than Beef
Isoleucine 0% 92% 0.07mg 12.7 times less than Salmon
Leucine 0% 93% 0.1mg 24.8 times less than Tuna
Lysine 0% 94% 0.06mg 7.2 times less than Tofu
Methionine 0% 95% 0.01mg 6.9 times less than Quinoa
Phenylalanine 0% 94% 0.05mg 12.6 times less than Egg
Valine 0% 94% 0.06mg 32.2 times less than Soybean
Histidine 0% 94% 0.02mg 32.6 times less than Turkey meat
Cholesterol 0% 100% 0mg N/A
Trans Fat 0% 100% 0g N/A
Saturated Fat 0% 86% 0.05g 122.8 times less than Beef
Monounsaturated Fat 0% 95% 0g 2449.8 times less than Avocado
Polyunsaturated fat 0% 86% 0.09g 542.2 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. 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.
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