Endive Nutrition Facts

Calories, Carbs, and Health Benefits

Endive annotated
Verywell / Alexandra Shytsman

Endive (Cichorium endivia) is a member of the chicory family and is related to other familiar salad ingredients including radicchio, escarole, and frisée—also known as curly endive. There are different types of endive but they are each known for their mild bitter flavor. Low in calories and carbs, this crisp vegetable can be a healthy addition to salads and other dishes. 

Nutrition Facts

The following nutrition information is provided by the USDA for 1 cup (50g) of chopped endive.

  • Calories: 8.6
  • Fat: 0.1g
  • Sodium: 11mg
  • Carbohydrates: 1.7g
  • Fiber: 1.6g
  • Sugars: 0.1g
  • Protein: 0.6g

Carbs in Endive

Endive is both low in calories and low in carbohydrates. If you eat 1 cup of chopped endive, you'll consume almost 9 calories and less than 2 grams of carbohydrate. An entire head of endive (513 grams) provides only 87 total calories and 17 grams of carbohydrate. Most of the carbohydrate in endive is fiber. A whole head of endive provides nearly 16 grams of fiber. 

The glycemic load of a half serving is estimated to be 0. Glycemic load takes into account the serving size of a given food or beverage to estimate the effect of food on your blood sugar. It is considered to be more helpful than just using the glycemic index for people who are choosing foods based on their effects on blood glucose.

Fats in Endive

There is less than 1 gram of fat in endive if you consume a 1 cup serving.

Protein in Endive

Each serving of endive provides your body with less than 1 gram of protein.

Micronutrients in Endive

Endive provides the body with a few (but not many) vitamins and minerals. It is primarily a good source of vitamin K. One 1/2 cup serving provides your body with 72 percent of your recommended daily intake of vitamin K.

Endive also provides a small amount of vitamin A, vitamin Cfolate, and manganese.

Health Benefits

The vitamin K in endive provides several important benefits, especially for certain populations. It is an essential fat-soluble vitamin for everyone. Vitamin K also boosts bone health. A vitamin K deficiency may put you at greater risk for osteoporosis.

In addition, because this vegetable is packed with flavor but very low in calories, it is a great vegetable to include in your diet if you are trying to reach or maintain a healthy weight. The fiber in endive can be helpful to keep you feeling full after eating.

Common Questions

How Do I Select the Best Endive?

Look for endive with a bright greenish, whitish, or yellowish color and crisp leaves. Avoid endive that is browning or wilting.

How Should I Store Endive and How Long Does It Last?

Store endive in the refrigerator the same way that you would store other fresh greens. You can wrap unwashed endive in a perforated food storage bag or resealable container.  Place the container in the crisper drawer of the refrigerator. 

Endive should stay fresh for about two weeks when stored properly.

Can I Grow My Own Endive?

According to California Endive Farms, Endive is one of the most difficult vegetables to grow. The organization notes that growing endive requires a two-step process—a growing period followed by a dormancy period. The process takes roughly 175 days.

Recipes and Preparation Tips

Many people consume endive in salads, often blended with other greens. But there are other ways to enjoy this vegetable.

Endive is sometimes used in finger-friendly appetizers. Each leaf can act as a "boat" to hold ingredients like cheese, avocado, or seafood. You can also dip endive leaves in your favorite creamy dip or salsa. Make your cheat meals healthier by using endive as a vessel for some delicious guacamole!

Lastly, some chefs roast endive to mellow the bitterness and bring out the nutty flavor of this unique vegetable.

Allergies and Interactions

According to the American Academy of Allergy, Asthma, and Immunology, lettuce allergies are not common, but they can still occur. There are limited reports of endive allergy in published journals.

People with allergies to other types of lettuce may react to different types of chicory, including endive. There are also reports of people with birch pollen allergies having symptoms when exposed to chicory.

If you are unsure about an allergy to endive, seek personalized advice from your healthcare provider.

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Article Sources
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  • Endive, raw. USDA. National Nutrient Database for Standard Reference Legacy Release.

  • Cadot, P., Kochuyt, A.-M., van Ree, R., & Ceuppens, J. L. (2003). Oral Allergy Syndrome to Chicory Associated with Birch Pollen Allergy. International Archives of Allergy and Immunology, 131(1), 19–24. DOI: 10.1159/000070430

  • Helbling, A., et al. Food allergy to Belgian endive (chicory)1. Journal of Allergy and Clinical Immunology, 99(6), 846–854. DOI:10.1016/s0091-6749(97)80024-3