Endive (Cichorium endivia)


Endive characteristics

  • Rich in fibre
  • Source of vitamin B9
  • Source of vitamin C
  • Source of potassium
  • Fights constipation
  • Promotes satiety

Nutritional values and calories of endive

With less than 20 kcal per 100g, endive is one of the lightest vegetables. In fact, it is mainly water and contains only 3% carbohydrates and 1% protein. With only 1% fibre, it is very easy to digest, even for sensitive intestines.
From a micronutrient point of view, endive is a good source of calcium and potassium. It therefore helps to meet the daily nutritional requirements, provided it is eaten as part of a varied diet and in combination with other food categories.

For 100g raw endive:

  • Proteins: 1.1 g
  • Lipids: 0.2 g
  • Carbohydrates: 3.15g
  • Water: 90 g
  • Fibre: 1g
  • Vitamin C: 1.5mg
  • Vitamin B3: 0.13mg
  • Calcium: 23.9mg
  • Potassium: 183mg
  • Zinc: 0.19mg
  • Iron: 0.14mg

The benefits of endive

Endive has a number of health benefits, starting with its high water content and soft fibre content, which aid intestinal transit and satiety. It also contains vitamins, minerals and antioxidants that are essential for normal body function.

  • A low calorie vegetable
  • Good source of fibre
  • Antioxidant power
  • Vitamin B9 content

How to choose the right endive?

Endive, like lettuce and artichokes, belongs to the Asteraceae family. Native to Belgium, it is a symbol of Northern European cuisine and is appreciated for its bitter, fresh flavour. The most common endive has white leaves with yellow edges. The leaves are light and crisp.

To choose the right endive, it should be firm with very tight and very white leaves.

For optimum preservation

Wrapped in absorbent paper, endive can be kept in the vegetable compartment of the fridge for up to 6 days. They must be kept away from light, which can cause them to turn green and become bitter.

Contraindications and allergies

There are very few contraindications to eating endive and no known allergies. However, due to its high vitamin K content, endive may interfere with certain anticoagulant treatments. If in doubt, it is important to consult a doctor.