Endive, raw: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Crisp and slightly bitter raw endive, with its elegant, boat-shaped leaves. Ideal for adding a sophisticated crunch to salads or as a unique appetizer vessel.
Per 100g reference serving, Endive, raw provides 17 kcal of energy, 1.25g protein (25% of calories), 3.35g total carbohydrates (66% of calories, including 3.1g dietary fiber and 0.25g sugars), and 0.2g total fat (9% of calories).
Vitamins Profile in Endive, raw (Per 100g)
Track how Endive, raw contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 6.5 mg | 7.2% DV |
| Vitamin A (RAE) | 108 µg | 12% DV |
| Vitamin E (Alpha-Tocopherol) | 0.44 mg | 2.9% DV |
| Vitamin K (Phylloquinone) | 231 µg | 100% DV |
| Vitamin B1 (Thiamin) | 0.08 mg | 6.7% DV |
| Vitamin B2 (Riboflavin) | 0.075 mg | 5.8% DV |
| Vitamin B3 (Niacin) | 0.4 mg | 2.5% DV |
| Vitamin B5 (Pantothenic Acid) | 0.9 mg | 18% DV |
| Vitamin B6 (Pyridoxine) | 0.02 mg | 1.2% DV |
| Total Folate (Vitamin B9) | 142 µg | 35.5% DV |
| Folate (Dietary Folate Equivalents) | 142 µg | 35.5% DV |
| Natural Food Folate | 142 µg | 35.5% DV |
| Choline | 16.8 mg | 3.1% DV |
| Beta-Carotene | 1300 µg | 36.1% DV |
Minerals & Electrolytes in Endive, raw (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.83 mg | 4.6% DV |
| Calcium (Ca) | 52 mg | 4% DV |
| Magnesium (Mg) | 15 mg | 3.6% DV |
| Potassium (K) | 314 mg | 6.7% DV |
| Zinc (Zn) | 0.79 mg | 7.2% DV |
| Selenium (Se) | 0.2 µg | 0.4% DV |
| Phosphorus (P) | 28 mg | 2.2% DV |
| Copper (Cu) | 0.099 mg | 11% DV |
| Manganese (Mn) | 0.42 mg | 18.3% DV |
| Sodium (Na) | 22 mg | 1% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.013 g | 0.8% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.075 g | 0.5% DV |
| Monounsaturated Fat (MUFA) | 0.004 g | 0% DV |
| Polyunsaturated Fat (PUFA) | 0.087 g | 0.4% DV |
| Saturated Fat (SFA) | 0.048 g | 0.2% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Leucine (BCAA) | 0.098 g | 3.3% DV |
| Isoleucine (BCAA) | 0.072 g | 4.8% DV |
| Valine (BCAA) | 0.063 g | 3.5% DV |
| Lysine | 0.063 g | 3% DV |
| Methionine | 0.014 g | 1.4% DV |
| Tryptophan | 0.005 g | 1.2% DV |
| Phenylalanine | 0.053 g | 3.5% DV |
| Threonine | 0.05 g | 4.5% DV |
| Histidine | 0.023 g | 2.9% DV |
| Glycine | 0.058 g | 1.9% DV |
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Endive, raw contains 17 calories (kcal), 1.25g of protein, 3.35g of carbohydrates (3.1g fiber, 0.25g total sugars), and 0.2g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Endive, raw has an estimated food pH of 8 and a Potential Renal Acid Load (PRAL) score of -6.01 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Endive, raw: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 24+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Endive, raw by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.