Calorie Chart / Vegetables / Endive
How Many Calories Are in Endive?
Calculation of the nutritional value & Recommended Dietary Intake of endive
For g and a calorie requirement of kcal
| Calories 32 kcal | Proteins 2 g | Lipids 0 g | Carbohydrates 6 g |
| 2% | 3% | 0% | 2% |
Health benefits of endive
Endive - 100g
Calories 16 kcal
Proteins 1 g
Lipids 0 g
Carbohydrates 3 g
Endive is classified as a low-calorie vegetable, making it a strategic choice whenever the word calories is central to your dietary objectives. Because it delivers so few calories, you can increase portion sizes without pushing the daily calorie tally too high, which is valuable for both weight-loss and weight-control plans where every calorie counts.
Beyond the question of calories, endive supplies interesting micronutrients. It offers folate (vitamin B9), vitamin K, and small amounts of beta-carotene, plus minerals such as potassium and selenium. Its soluble fiber, largely in the form of inulin, supports satiety while adding virtually no calories and may promote a balanced gut microbiota. Polyphenols present in the pale leaves add antioxidant potential, another benefit obtained with negligible calories. These elements combine to make endive useful in cardiovascular and digestive health strategies.
Historically known as Belgian endive or witloof, the vegetable was allegedly discovered in the 19th century when chicory roots stored in dark cellars sprouted crunchy white leaves. The forced-growth technique that keeps the heads tender also keeps calories ultra-low. Such anecdotes underline how a food born from necessity became a modern ally for anyone intent on watching calories without sacrificing texture or freshness.
Tips for incorporating endive into a balanced diet
Raw endive brings crunch and very few calories to mixed salads. Combine thinly sliced heads with diced apple, toasted walnut, and crumbled fresh goat cheese; the sweet-salty contrast delivers flavor while the dish remains light in calories. A vinaigrette based on citrus juice rather than oil keeps the calorie budget in check.
For a warm option, braise whole endives with a splash of vegetable stock, then wrap them in lean cooked ham and finish with a light béchamel; even gratinéed, the overall calories stay moderate compared with similar gratins. Those monitoring calories can replace full-fat dairy with a measured amount of light crème fraîche.
Endive also pairs well with protein-rich mains: serve it seared alongside a grilled chicken breast or baked salmon; the vegetable's slight bitterness balances richer flavors without adding many calories. Finally, chopped endive can be stirred into a winter vegetable soup five minutes before serving—instant volume, minimal extra calories, and a pleasing crunch.
Frequently Asked Questions
- How many calories are in endive?
- Endive provides 16 kcal per 100 g, a figure that confirms its position in the very-low-calorie category.
- Does cooking endive change its calories?
- Cooking does not significantly alter calories; water may evaporate, making the same calories slightly more concentrated by weight, but the overall calorie content remains minimal.
- Is endive good for a low-calorie diet?
- Yes. Its naturally low-calorie profile, high water content, and fiber that adds bulk without calories make it ideal for energy-restricted menus.
- Can I eat endive in unlimited quantities without worrying about calories?
- While its calories are exceptionally low, balanced nutrition still requires variety; use endive liberally, but rotate with other vegetables to diversify nutrient intake and keep overall calories well distributed.
- How can I reduce endive bitterness without increasing calories?
- Remove the cone-shaped core at the base, rinse leaves briefly in cold water with a dash of lemon, and avoid sugary dressings that would raise calories unnecessarily.
- Which nutrients accompany the low calories in endive?
- Alongside scant calories, endive offers folate, vitamin K, beta-carotene, potassium, selenium, and inulin fiber—elements that add health value without extra calories.
Similar foods
Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
