Endive, raw

Plant foods · Vegetables · All vegetables

g
Macronutrients 81 / 100 How is this scored?

Composition

Energy

Protein 1.3 g · 5 kcal/100g
Fat 0.2 g · 2 kcal/100g
Carbs 3.4 g · 13 kcal/100g
Fiber 3.1 g
Water 94 g
Total energy 17 kcal

Energy is predominantly from carbs (66%); EFSA recommends 45–60% for a balanced diet

Fat quality 62 / 100 How is this scored?
Total fat
0.2g
Saturated
0.0g
Monounsat.
0.0g
Polyunsat.
0.1g
Omega-6
0.08g

Saturated fat is 2.5% of energy, within the WHO limit of 10%.

Protein quality 67 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 87%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 67%
Valine 100%

Limiting amino acid is Tryptophan (67% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 41 / 100 How is this scored?

Vitamins

Vitamin A 108 µg
Vitamin C 6.5 mg
Vitamin D 0.0 µg
Vitamin E 0.4 mg
Vitamin K 231 µg
Thiamin (B1) 0.08 mg
Riboflavin (B2) 0.08 mg
Niacin (B3) 0.4 mg
Pantothenic (B5) 0.9 mg
Vitamin B6 0.02 mg
Folate (B9) 142 µg
Vitamin B12 0.00 µg

Minerals

Calcium 52 mg
Iron 0.8 mg
Magnesium 15 mg
Phosphorus 28 mg
Potassium 314 mg
Sodium 22 mg
Zinc 0.8 mg
Copper 0.10 mg
Manganese 0.42 mg
Selenium 0.2 µg

Notable source of Vitamin K (308% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.