Endive (Raw) – Nutritional Information
Endive, a leafy green vegetable, is celebrated for its crisp texture and slightly bitter flavor, making it a popular addition to salads, sandwiches, and wraps. Rich in fiber, vitamins, and minerals, this low-calorie vegetable offers numerous health benefits while being versatile in the kitchen. Below, you’ll find a detailed breakdown of the nutritional profile of raw endive.
| Nutrient | Amount per 100g |
|---|---|
| Energy | 17 kcal |
| Protein | 1.25 g |
| Total Fat | 0.2 g |
| Saturated Fat | 0.048 g |
| Carbohydrates | 3.35 g |
| Dietary Fiber | 3.1 g |
| Sugars | 0.25 g |
| Calcium | 52 mg |
| Iron | 0.83 mg |
| Magnesium | 15 mg |
| Phosphorus | 28 mg |
| Potassium | 314 mg |
| Sodium | 22 mg |
| Zinc | 0.79 mg |
| Copper | 0.099 mg |
| Manganese | 0.42 mg |
| Selenium | 0.2 mcg |
| Vitamin C | 6.5 mg |
| Thiamine (Vitamin B1) | 0.08 mg |
| Riboflavin (Vitamin B2) | 0.075 mg |
| Niacin (Vitamin B3) | 0.4 mg |
| Vitamin B6 | 0.02 mg |
| Folate (Vitamin B9) | 142 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 108 mcg |
| Vitamin E | 0.44 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Endive is naturally gluten-free, dairy-free, and suitable for most common dietary restrictions, including vegetarian and vegan diets. However, individuals with allergies to specific plant families (such as Asteraceae) should exercise caution, as endive belongs to this group. Always consult with a healthcare provider if you have concerns about food allergies.
Dietary Preferences
- Gluten-Free: Safe for individuals with gluten intolerance or celiac disease.
- Vegan and Vegetarian: A suitable option for both vegan and vegetarian diets, offering plant-based nutrients without animal products.
- Low-Calorie: Ideal for calorie-conscious diets, providing a light, nutritious addition to any meal.
- Low-Carb: The low carbohydrate content makes it suitable for those following a low-carb or ketogenic diet.
- High in Fiber: Promotes digestive health and can aid in weight management.
Culinary Tips
Endive is incredibly versatile in the kitchen. Its mildly bitter taste adds complexity to salads, where it pairs beautifully with sweet fruits, creamy dressings, or sharp cheeses. You can also sauté or braise endive to mellow its bitterness, making it a delicious side dish for roasted meats or fish. Try stuffing or wrapping endive leaves with your favorite fillings for a crunchy bite at parties or gatherings.
Conclusion
Endive is a nutrient-den
