Endive: 17 kcal, 3.1 g Fiber & 231 µg Vitamin K per 100 g Raw
Curly or Belgian endive offers crisp bite, bitter-sweet complexity and a vitamin-rich, ultra-low-calorie crunch for salads and elegant hors d’œuvres.
What Is Endive?
A leafy **chicory (Cichorium endivia & C. intybus)**. *Curly/Frisée* is frilly and bright green; *Belgian (witloof/chicon)* is blanched pale spears grown in darkness.
Nutrition (100 g raw)
|Calories|Protein|Carbs|Fiber|Fat|Vit K|Vit A|Potassium|
|---|---|---|---|---|---|---|---|
|17 kcal|1.3 g|3.4 g|3.1 g|0.2 g|231 µg (193 %)|108 µg RAE (12 %)|314 mg (7 %)|
Benefits
- **Vitamin K** supports bone & clotting health.
- **Inulin & fiber** feed beneficial gut bacteria and aid satiety.
- Bitter **sesquiterpene lactones** may stimulate digestion and deliver antioxidant activity.
Drawbacks
- Pronounced bitterness can turn off sensitive palates—pair with acid & fat to mellow.
- High vitamin K may require consistent intake for warfarin users.
- Belgian heads bruise easily and brown once cut—serve promptly.
Flavour & Texture
Crisp, **clean bitterness with subtle sweetness**; Belgian spears are tender-juicy, curly frisée is feathery and slightly peppery.
Culinary Uses & Storage
- Toss frisée with **poached egg & warm bacon vinaigrette** (classic Lyonnaise).
- Stuff Belgian leaves with **goat cheese, citrus & walnut** for canapés.
- Braise chicons in orange juice for a caramelised side.
- Refrigerate unwashed heads 0–4 °C up to 7 days; wrap cut pieces in damp towel, use within 24 h.
- 1. Endive