Endive

Endive

Endive, a member of the daisy family, is a leafy green vegetable that can be added to salads or cooked like spinach.

A close relative of chicory, there are three main varieties of endive-Belgian endive, curly endive and escarole.

Both curly endive and escarole are used mainly in salads, but can also be briefly cooked and eaten as a vegetable or in soups. Endive is an excellent source of beta carotene and folate.

The Benefits

*Excellent Source of: Vitamin A, Vitamin K, Folate, Manganese
*Good Source of: Fiber, Vitamin C
*Preferences: Low Fat, Low Saturated Fat, Low Cholesterol, Low Sodium, Low Carbohydrate, Low Sugars, No Fish, No Red Meat, No Pork, No Eggs, No Shellfish, No Gluten, No Nuts, No Seeds, No Soy, No Dairy, No Poultry, No Molds, No Citrus, No Tubers, No Nightshade, No Legumes, No Grains, No Corn, No Yeast, No Peanuts

Selecting and Storing

Choose endive with a fresh, crisp texture and avoid heads with discoloration or insect damage. Store curly endive and escarole, tightly wrapped, in the refrigerator for up to 3 days.

Nutrition Information(amounts per serving)

Serving Size: 3-cup(s) ENDIVE,RAW

OMEGA-6 / OMEGA-3 RATIO: 5.5

Calories: 26

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	0.3 g	*
Saturated Fat	0.07 g	*
Monosaturated Fat	0.01 g	*
Polyunsaturated Fat	0.13 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	20 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0 mg	*
Total Carbohydrate	5 g	*
Sugars	0.38 g	*
Fiber	4.6 g	*
Protein	1.9 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	3250.5 IU	65%
Vitamin C	9.8mg	16%
Vitamin D	0 IU	0%
Vitamin E	0.66 IU	2%
Vitamin B6	0.03 mg	2%
Vitamin B12	0 mcg	0%
Vitamin K	346.5 mg	433%
Folate	213 mcg	53%
Niacin	0.6 mg	3%
Riboflavin	0.11 mg	6%
Thiamin	0.12 mg	8%
MINERALS
Calcium	78 mg	8%
Copper	0.15 mg	8%
Iron	1.2 mg	7%
Magnesium	22.5 mg	6%
Manganese	0.63 mg	32%
Phosphorous	42 mg	4%
Potassium	471 mg	13%
Selenium	0.3 mcg	0%
Sodium	33 mg	1%
Zinc	1.2 mg	8%
PHYTONUTRIENTS
Alpha-carotene	0 mcg
Beta-carotene	1950 mcg
Beta-cryptoxanthin	0 mcg
Lutein + zeaxanthin	0 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).