Vegetables / Leafy Greens
Endive lvs
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 71% |
| Calories | 29kcal / 2530kcal (1%) low |
Macronutrients
Protein | 1.6 g/ 71g (2%) | ||||||
Total Fat | 0.2 g/ 42g (0.48%) low | ||||||
| |||||||
Total Carbs | 5.3 g/ 348g (1%) | ||||||
| |||||||
Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.08 mg/ 1mg (6%) |
Vit B2 | 0.14 mg/ 1mg (10%) |
Vit B3 | 0.6 mg NE/ 16mg NE (3%) |
Vit C | 14 mg/ 70mg (20%) source |
Minerals
Calcium | 144 mg/ 750mg (19%) source |
Phosphorus | 43 mg/ 700mg (6%) |
Iron | 5.6 mg/ 12mg (46%) high |
Sodium | 29 mg/ 1500mg (1%) very low |
What is this food?
Endive leaves (a type of leafy vegetable). It’s low in calories and naturally crisp, great as a side or salad base.
Why it matters to health
Endive is a good choice for everyday meals because it’s low in calories and high in fiber (about 4.1 g per 100 g). Fiber helps keep you full and supports healthy digestion. It also has very little fat and low sodium, which makes it easy to include in balanced meals. The carbs it has are mostly from natural sugars (about 0.3 g), so it fits well with regular eating patterns like 3 full meals plus 1–2 snacks a day—especially when paired with protein and healthy fats.
Healthier tips
- Use endive as a salad base or side dish with your viand.
- Pair it with lean protein (fish, chicken, tofu, eggs) and a small amount of healthy fat (olive oil, avocado, nuts).
- For snacks, try a small bowl of endive salad or add it to soup for extra volume without heavy calories.
- Go easy on salty toppings and sauces; choose light dressing or use a squeeze of calamansi with a bit of oil.
Common Filipino dishes
Ensaladang talong, Pinakbet, Sinigang na gulay, Ginisang repolyo, Chopsuey, Vegetable soup
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.
Support Juan Nutrisyon