Nutrients in 300 calories of Endive

Raw Endive (Cichorium endivia), also known as Chicory.

Weight per 300 Calories

Endive

1765g

Raw Endive has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

25%

66%

300 kcal ▼

Macro Nutrients

Endive

Energy300 kcal

10.3%

Raw Endive has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.53 g

3.64%

Raw Endive has 3.5294117647059 g of Fat per 300 calories, which is 3.64% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.85 g

2.65%

Raw Endive has 0.84705882352941 g of Saturated Fat per 300 calories, which is 2.65% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.23 g

14.3%

Raw Endive has 0.22941176470588 g of Omega 3 per 300 calories, which is 14.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.32 g

7.8%

Raw Endive has 1.3235294117647 g of Omega 6 per 300 calories, which is 7.8% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Endive has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate59 g

45.5%

Raw Endive has 59.117647058824 g of Carbohydrate per 300 calories, which is 45.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars4.4 g

6.1%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Endive has 4.4117647058824 g of Sugars per 300 calories, which is 6.1% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber54.7 g

144%

Raw Endive has 54.705882352941 g of Fiber per 300 calories, which is 144% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein22 g

39.4%

Raw Endive has 22.058823529412 g of Protein per 300 calories, which is 39.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Endive

Vitamin A1906 μg

212%

RAE, retinol activity equivalents

Raw Endive has 1905.8823529412 μg of Vitamin A per 300 calories, which is 212% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.4 mg

118%

Thiamine

Raw Endive has 1.4117647058824 mg of Vitamin B1 per 300 calories, which is 118% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.32 mg

102%

Riboflavin

Raw Endive has 1.3235294117647 mg of Vitamin B2 per 300 calories, which is 102% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37.06 mg

44%

Niacin, nicotinic acid, niacinamide

Raw Endive has 7.0588235294118 mg of Vitamin B3 per 300 calories, which is 44% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B516 mg

318%

Pantothenic acid

Raw Endive has 15.882352941176 mg of Vitamin B5 per 300 calories, which is 318% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.35 mg

27%

Pyridoxine

Raw Endive has 0.35294117647059 mg of Vitamin B6 per 300 calories, which is 27% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B92506 μg

626%

Folates and Folic Acid

Raw Endive has 2505.8823529412 μg of Vitamin B9 per 300 calories, which is 626% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Endive has 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C115 mg

127%

Ascorbic acid

Raw Endive has 114.70588235294 mg of Vitamin C per 300 calories, which is 127% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Endive has 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E7.76 mg

51.8%

Tocopherols and Tocotrienols

Raw Endive has 7.7647058823529 mg of Vitamin E per 300 calories, which is 51.8% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K4076 μg

3397%

Phytomenadione or phylloquinone

Raw Endive has 4076.4705882353 μg of Vitamin K per 300 calories, which is 3397% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Endive

Calcium918 mg

92%

Raw Endive has 917.64705882353 mg of Calcium per 300 calories, which is 92% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.75 mg

194%

Raw Endive has 1.7470588235294 mg of Copper per 300 calories, which is 194% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron14.6 mg

183%

Raw Endive has 14.647058823529 mg of Iron per 300 calories, which is 183% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium265 mg

63%

Raw Endive has 264.70588235294 mg of Magnesium per 300 calories, which is 63% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese7.4 mg

322%

Raw Endive has 7.4117647058824 mg of Manganese per 300 calories, which is 322% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus494 mg

70.6%

Raw Endive has 494.11764705882 mg of Phosphorus per 300 calories, which is 70.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium5541 mg

163%

Raw Endive has 5541.1764705882 mg of Potassium per 300 calories, which is 163% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.53 μg

6.4%

Raw Endive has 3.5294117647059 μg of Selenium per 300 calories, which is 6.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium388 mg

26%

Raw Endive has 388.23529411765 mg of Sodium per 300 calories, which is 26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc14 mg

127%

Raw Endive has 13.941176470588 mg of Zinc per 300 calories, which is 127% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1655 g

44.7%

Raw Endive has 1655.1176470588 g of Water per 300 calories, which is 44.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Endive:

300 calories of Endive has outstanding amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B9, Vitamin C and Vitamin K.
It is an excellent source of Vitamin B3, Vitamin B6 and Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Raw Endive:

300 calories of Endive has outstanding amounts of Calcium, Copper, Iron, Manganese, Potassium and Zinc.
It is an excellent source of Magnesium, Phosphorus and Sodium.
It also has some Selenium.

Macronutrients in 300 calories of Raw Endive:

300 calories of Endive has outstanding amounts of Fiber.
It is an excellent source of Carbohydrate and Protein.
It also has a good amount of Omega 3 and Omega 6.
This vegetable has some Fat, Saturated Fat and Sugars.

Compare Raw Endive with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Endive

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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