Chicory Witloof (Raw)
Chicory witloof, commonly known as Belgian endive, is a crisp, slightly bitter leafy vegetable with a tender texture. It is often used in salads, as a garnish, or even as an ingredient in various dishes. This vegetable is a rich source of dietary fiber, providing numerous health benefits, including supporting digestion and promoting satiety. It also delivers a moderate amount of vitamins and minerals, making it a nutritious choice for any meal. Below is the detailed nutritional information for raw chicory witloof:
Nutritional Information
| Nutrient | Amount per 100g |
|---|---|
| Energy | 17 kcal |
| Protein | 0.9 g |
| Total Fat | 0.1 g |
| Saturated Fat | 0.024 g |
| Carbohydrates | 4.0 g |
| Dietary Fiber | 3.1 g |
| Sugars | 0.0 g |
| Calcium | 19 mg |
| Iron | 0.24 mg |
| Magnesium | 10 mg |
| Phosphorus | 26.0 mg |
| Potassium | 211.0 mg |
| Sodium | 2.0 mg |
| Zinc | 0.16 mg |
| Copper | 0.051 mg |
| Manganese | 0.1 mg |
| Selenium | 0.2 mcg |
| Vitamin C | 2.8 mg |
| Thiamine (Vitamin B1) | 0.062 mg |
| Riboflavin (Vitamin B2) | 0.027 mg |
| Niacin (Vitamin B3) | 0.16 mg |
| Vitamin B6 | 0.042 mg |
| Folate | 37.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 1.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Chicory witloof is naturally free from common allergens like gluten, nuts, and dairy. However, individuals with specific sensitivities, such as those to related plants in the Asteraceae family, may need to exercise caution. Always consult a healthcare provider if unsure about potential allergic reactions.
Dietary Preferences
Chicory witloof is a versatile ingredient suitable for various dietary preferences, including:
- Vegan & Vegetarian: A perfect addition to plant-based diets.
- Low-Calorie: With only 17 calories per 100g, it fits well into calorie-controlled meals.
- Low-Carb & Keto-Friendly: Chicory witloof is low in carbohydrates and high in fiber, making it suitable for low-carb or ketogenic diets.
- Gluten-Free: Naturally gluten-free, it is safe for those with gluten intolerance or celiac disease.
- High-Fiber: This vegetable is an excellent source of fiber, aiding digestion and supporting overall gut health.
Tips & Advice
Chicory witloof can be enjoyed raw in salads or used in a variety of dishes. The mild bitterness can be balanced with sweet or tangy dressings, fruits, or other vegetables. It can also be roasted or braised for a different flavor profile. Pair it with fruits like oranges or apples, or complement it with strong cheeses for a delightful contrast in taste. Its high water content also makes it a refreshing choice for light dishes.
For those with digestive sensitivities, chicory witloof’s fiber content is particularly beneficial, as it helps in regulating bowel movements and improving gut health. Additionally, it is low in sugars, making it a suitable option for those managing blood sugar levels.
Conclusion
Chicory witloof is a nutrient-dense, low-calorie vegetable with an array of vitamins and minerals that contribute to a healthy and balanced diet. Its crisp texture and slightly bitter flavor make it an excellent addition to a variety of dishes, whether eaten raw, roasted, or braised. With its numerous health benefits and versatility, chicory witloof is a vegetable worth incorporating into your meals for both taste and nutrition.
