Calories in Endive: Nutrition Facts & Serving Sizes
Per 0.5 cup, chopped (25g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Endive is a leafy green vegetable with a distinctive bitter flavor and satisfying crunch, used raw in salads or as a low-carb scoop for dips and toppings. At just 17 calories per 100g and 4 calories per half-cup serving, it is one of the most calorie-efficient vegetables you can add to your diet. Endive provides 1.3g of protein and 3.1g of fiber per 100g, which is a solid fiber-to-calorie ratio. It is particularly rich in vitamin K at 231mcg per 100g and folate at 142mcg, making it nutritionally valuable despite its low calorie count. The slightly bitter taste comes from compounds called lactucin and lactucopicrin, which are associated with digestive benefits. Endive is often overlooked but deserves a place in any high-volume, low-calorie eating strategy.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 0.5 cup, chopped (25g) | 4.3 | 0.3g | 0.9g | 0.1g | 0.8g |
| 1 head (513g) | 87.2 | 6.7g | 17.4g | 1g | 15.9g |
| 100g | 17 | 1.3g | 3.4g | 0.2g | 3.1g |
Track Endive in CaloBurner
Snap a photo to log calories and macros instantly.
Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 17 | 1% |
| Protein | 1.3g | 3% |
| Total Fat | 0.2g | |
| Total Carbohydrates | 3.4g | 1% |
| Dietary Fiber | 3.1g | 11% |
| Sugars | 0.3g | 1% |
| Sodium | 22mg | 1% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 52mg | 4% |
| Iron | 0.8mg | 4% |
| Potassium | 314mg | 7% |
| Vitamin A | 108mcg | 12% |
| Vitamin C | 6.5mg | 7% |
| Magnesium | 15mg | 4% |
| Phosphorus | 28mg | 2% |
| Zinc | 0.8mg | 7% |
| Selenium | 0.2mcg | 0% |
| Folate | 142mcg | 36% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 0.4mg | 3% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Endive
Endive is an excellent vegetable for anyone trying to eat high volume on a low-calorie budget. With only 17 calories per 100g and 3.1g of fiber, it fills you up without making a dent in your daily calorie allowance. A full head of endive at 513g contains just 87 calories with nearly 16g of fiber.
The vitamin K content is exceptional at 231mcg per 100g. Vitamin K is critical for bone mineralization and proper blood clotting. Most people eating standard Western diets fall short on vitamin K, and endive is one of the most concentrated sources available.
Folate at 142mcg per 100g is another standout nutrient. Folate is a B vitamin involved in DNA synthesis and cell division, both of which are ramped up during muscle repair after training. Getting adequate folate supports recovery at the cellular level.
Endive contains inulin, a prebiotic fiber that feeds beneficial gut bacteria. A healthy gut microbiome is increasingly linked to better nutrient absorption, reduced inflammation, and even improved body composition over time.
The bitterness in endive is due to sesquiterpene lactones like lactucin. These compounds have been studied for anti-inflammatory and mild sedative properties, though effects in humans require more research.
Dietary Considerations
Endive is naturally vegan, gluten-free, and paleo-friendly. With only 3.4g of carbs and 3.1g of fiber per 100g, the net carb content is roughly 0.3g per 100g, making it fully keto-compatible. It contains no fat and is essentially sodium-free at 22mg per 100g. Endive is ideal for weight loss diets due to its extremely low calorie density and high fiber content. It is safe for diabetics and those following low-glycemic diets. There are no common allergens in endive. Note that the high vitamin K content means individuals on blood thinners like warfarin should monitor their intake.
Daily Intake (100g)
100g of endive provides 1% of a 2,000-calorie diet.
Track Your Intake
See how endive fits your personal calorie and macro targets.
Related Foods
Frequently Asked Questions
How many calories in endive?
Endive contains 17 calories per 100g. A half-cup chopped serving has just 4 calories, making it one of the lowest-calorie vegetables you can eat.
Is endive good for weight loss?
Yes. Endive is ideal for weight loss. At 17 calories per 100g with 3.1g of fiber, you can eat large quantities without impacting your calorie budget. The fiber keeps you feeling full between meals.
How much protein in endive?
Endive has 1.3g of protein per 100g. Like most leafy greens, it is not a significant protein source but contributes to overall daily intake when eaten in quantity.
Is endive keto-friendly?
Yes. Endive has just 3.4g of carbs and 3.1g of fiber per 100g, giving it a net carb count of approximately 0.3g per 100g. It is one of the most keto-compatible vegetables available.
What does endive taste like?
Endive has a mildly bitter, slightly nutty flavor. The bitterness mellows when cooked. Raw endive leaves have a firm, crunchy texture that holds up well as a base for salads or as a vehicle for dips and toppings.
How does endive compare to other leafy greens?
Endive is similar in calorie density to lettuce (17 cal/100g) and watercress (11 cal/100g). Its fiber content of 3.1g per 100g is notably higher than iceberg lettuce. It also has significantly more folate than most common salad greens.
Track Endive in Your Diet
Snap a photo of your meal and CaloBurner will calculate the exact calories and macros. No food weighing required.