Escarole, cooked: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A leafy green with a slightly bitter, robust flavor that softens and sweetens when cooked, making it a versatile addition to many dishes.
Per 100g reference serving, Escarole, cooked provides 37 kcal of energy, 1.12g protein (11% of calories), 2.98g total carbohydrates (29% of calories, including 2.7g dietary fiber and 0.23g sugars), and 2.72g total fat (60% of calories).
Vitamins Profile in Escarole, cooked (Per 100g)
Track how Escarole, cooked 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) | 3.2 mg | 3.6% DV |
| Vitamin A (RAE) | 102 µg | 11.3% DV |
| Vitamin E (Alpha-Tocopherol) | 0.77 mg | 5.1% DV |
| Vitamin K (Phylloquinone) | 207 µg | 100% DV |
| Vitamin B1 (Thiamin) | 0.057 mg | 4.8% DV |
| Vitamin B2 (Riboflavin) | 0.06 mg | 4.6% DV |
| Vitamin B3 (Niacin) | 0.302 mg | 1.9% DV |
| Vitamin B6 (Pyridoxine) | 0.032 mg | 1.9% DV |
| Total Folate (Vitamin B9) | 76 µg | 19% DV |
| Folate (Dietary Folate Equivalents) | 76 µg | 19% DV |
| Natural Food Folate | 76 µg | 19% DV |
| Choline | 15.1 mg | 2.7% DV |
| Preformed Retinol | 11 µg | 1.2% DV |
| Beta-Carotene | 1102 µg | 30.6% DV |
Minerals & Electrolytes in Escarole, cooked (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) | 0.7 mg | 3.9% DV |
| Calcium (Ca) | 45 mg | 3.5% DV |
| Magnesium (Mg) | 13 mg | 3.1% DV |
| Potassium (K) | 238 mg | 5.1% DV |
| Zinc (Zn) | 0.67 mg | 6.1% DV |
| Selenium (Se) | 0.2 µg | 0.4% DV |
| Phosphorus (P) | 22 mg | 1.8% DV |
| Copper (Cu) | 0.084 mg | 9.3% DV |
| Sodium (Na) | 139 mg | 6% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.093 g | 5.8% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.716 g | 5.1% DV |
| Monounsaturated Fat (MUFA) | 0.907 g | 3% DV |
| Polyunsaturated Fat (PUFA) | 0.809 g | 4% DV |
| Saturated Fat (SFA) | 0.707 g | 3.5% DV |
| Dietary Cholesterol | 2 mg | 0.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Escarole, cooked contains 37 calories (kcal), 1.12g of protein, 2.98g of carbohydrates (2.7g fiber, 0.23g total sugars), and 2.72g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Escarole, cooked has an estimated food pH of 8 and a Potential Renal Acid Load (PRAL) score of -4.56 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Escarole, cooked: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Escarole, cooked by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.