99

Endive

Endive, Raw has a low-calorie, low-carb, low-fat and low-protein content. It is a good source of Vitamin A, Vitamin K and Folate.

The food contains 3.35g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 1.25 gms of protein, it is low in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its low fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. A quick glance at the fat profile reveals that it is low in saturated fats and low in trans fats. It's low MUFA and low PUFA. The omega-3 content is low. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet.

It belongs to European cuisine. Ideally consumed as a Side Dish.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 99, for Endive, Raw, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein25%
 Calories from Fat9%
 Calories from Carbs66%

Why this is good for you

  • Very high in Vitamin A
  • Very high in Vitamin K
  • No Cholesterol
  • Very low in Saturated Fat
  • Very low in Sodium
  • Very high in Folate

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietHIGH
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A2166.9 IU43.3%Top 10%Very High
Retinol0 mcg
Retinol Activity Equivalent108 mcg
Alpha Carotene0 mcg
Beta Carotene1299.8 mcg
Beta Cryptoxanthin0 mcg
Lycopene0 mcg
Lutein Zeaxanthin0 mcg
Vitamin C6.5 mg10.8%Top 30%High
Vitamin E0.44 mg1.5%Mid 40%Average
Vitamin K231 mcg288.7%Top 10%Very High
Thiamin0.08 mg5.3%Mid 40%Average
Riboflavin0.08 mg4.4%Mid 40%Average
Niacin0.4 mg2%Bottom 30%Low
Vitamin B60.02 mg1%Bottom 30%Low
Folate142 mcg35.5%Top 10%Very High
Food Folate142 mcg
Folic Acid0 mcg
Dietary Folate Equivalents142 mcg
Vitamin B120 mcg
Pantothenic Acid0.9 mg9%Top 10%Very High
Choline16.8 mg

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium52 mg5.2%Mid 40%Average
Iron0.83 mg4.6%Mid 40%Average
Magnesium15 mg3.7%Mid 40%Average
Phosphorus28 mg2.8%Bottom 30%Low
Potassium314 mg9%Mid 40%Average
Sodium22 mg0.9%Bottom 30%Low
Zinc0.79 mg5.3%Mid 40%Average
Copper0.1 mg5%Mid 40%Average
Manganese0.42 mg21%Top 30%High
Selenium0.2 mcg0.29%Bottom 30%Low

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate3.4 g1.1%Bottom 30%Low
Dietary Fiber3.1 g12.4%Top 30%High
Starch0 g
Sugars0.3 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein1.3 g2.5%Bottom 30%Low
Tryptophan5 mg
Threonine50 mg
Isoleucine72 mg
Leucine98 mg
Lysine63 mg
Methionine14 mg
Cystine10 mg
Phenylalanine53 mg
Tyrosine40 mg
Valine63 mg
Arginine62 mg
Histidine23 mg
Alanine62 mg
Aspartic Acid130 mg
Glutamic Acid166 mg
Glycine58 mg
Proline59 mg
Serine49 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat0.2 g0.31%Bottom 30%Low
Saturated Fat0.05 g0.24%Bottom 30%Low
Monounsaturated Fat0 g
Polyunsaturated Fat0.1 g
Total Trans Fatty Acids0 g
Total Omega 3 Fatty Acids13 mg
Total Omega 6 Fatty Acids75 mg

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Water93.8 g
Ash1.4 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 17 Calories from Fat 2

% Daily Value *

Total Fat 0.2 g 0.31%

Saturated Fat 0.05 g 0.24%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 22 mg 0.9%

Total Carbohydrates 3.4 g 1.1%

Dietary Fiber 3.1 g12.4%

Sugars 0.3 g

Protein 1.3 g 2.5%

Vitamin A 43.3% Vitamin C 10.8%

Calcium 5.2% Iron 4.6%

*Based on a 2000 Calorie diet

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