Escarole, cooked, boiled, drained, no salt added

Plant foods · Vegetables · All vegetables

g
Macronutrients 80 / 100 How is this scored?

Composition

Energy

Protein 1.2 g · 5 kcal/100g
Fat 0.2 g · 2 kcal/100g
Carbs 3.1 g · 12 kcal/100g
Fiber 2.8 g
Water 94 g
Total energy 15 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
0.07g

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

Protein quality 72 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 87%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 73%
Valine 100%

Limiting amino acid is Tryptophan (72% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 36 / 100 How is this scored?

Vitamins

Vitamin A 94 µg
Vitamin C 3.3 mg
Vitamin D 0.0 µg
Vitamin E 0.4 mg
Vitamin K 212 µg
Thiamin (B1) 0.06 mg
Riboflavin (B2) 0.06 mg
Niacin (B3) 0.3 mg
Pantothenic (B5) 0.8 mg
Vitamin B6 0.02 mg
Folate (B9) 78 µg
Vitamin B12 0.00 µg

Minerals

Calcium 46 mg
Iron 0.7 mg
Magnesium 13 mg
Phosphorus 22 mg
Potassium 245 mg
Sodium 19 mg
Zinc 0.7 mg
Copper 0.09 mg
Manganese 0.39 mg
Selenium 0.2 µg

Notable source of Vitamin K (282% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.