scored 96/100
Endive is a low-calorie cruciferous vegetable rich in inulin, a prebiotic fiber that supports gut health and metabolic function. Its high vitamin K and folate content make it particularly valuable for bone health and cellular regeneration.
0.2 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 96.
Endive, a member of the chicory family, originated in the Mediterranean and has been cultivated for centuries as both a medicinal and culinary plant. This leafy vegetable is exceptionally nutrient-dense relative to its caloric content, providing just 17 calories per 100g while delivering substantial amounts of vitamin K (231 mcg, exceeding daily needs in a modest serving), folate, potassium, and inulin. Inulin, a soluble prebiotic fiber comprising up to 10% of endive's dry weight, selectively feeds beneficial Bifidobacterium and Lactobacillus species, promoting microbial diversity crucial for immune function and metabolic health. The bitter compounds in endive—particularly sesquiterpene lactones—have demonstrated hepatoprotective and anti-inflammatory properties in preliminary research. Endive's low glycemic index and high fiber-to-carbohydrate ratio make it ideal for blood sugar regulation and weight management. The substantial potassium content (314 mg/100g) supports cardiovascular health and electrolyte balance. For longevity-focused nutrition, endive represents an efficient vehicle for multiple bioactive compounds with minimal caloric burden, making it particularly valuable in caloric restriction or intermittent fasting protocols.
Inulin selectively stimulates growth of beneficial bacteria (Bifidobacteria and Lactobacilli), enhancing short-chain fatty acid production, which improves insulin sensitivity and reduces systemic inflammation
Vitamin K activates osteocalcin and other bone matrix proteins essential for mineralization and bone turnover regulation; a single 100g serving provides >200% of daily vitamin K requirements
Bitter compounds stimulate bile production and hepatic phase I and II detoxification enzymes, supporting xenobiotic metabolism and cholesterol clearance
Potassium regulates blood pressure and vascular function; folate reduces homocysteine levels, an independent cardiovascular risk factor; both minimize atherosclerosis progression
High fiber-to-carb ratio and low glycemic load minimize glucose spikes; inulin-derived butyrate enhances insulin secretion and peripheral insulin sensitivity
Endive's low glycemic load and lack of concentrated carbohydrates make it suitable at any time of day. However, consuming 1-2 hours before meals may enhance satiety via fiber and reduce overall caloric intake due to volume expansion in the stomach.
Fasting-compatible
Endive is fully compatible with intermittent fasting protocols; the negligible caloric content (17 kcal/100g) and substantial micronutrient density make it ideal for extended fasting windows to maintain electrolyte and micronutrient status without breaking nutritional fasts.
Per 100 g of the default form. Bars show how much higher or lower endive is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Endive is classified as a vegetable. Endive is a low-calorie cruciferous vegetable rich in inulin, a prebiotic fiber that supports gut health and metabolic function.
Endive scores 96/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin K, Vitamin B6, Folate. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 1.1 g of protein (~2% of the 50 g daily value).
Not really. A 85 g serving provides about 2.6 g of fiber (~9% of the 28 g daily value).
In a 85 g serving, endive is highest in Vitamin K (~164% DV), Vitamin B6 (~45% DV), Folate (~30% DV), Manganese (~16% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 0.2 g of net carbs (2.8 g total minus 2.6 g fiber).
Best any time of day. Endive's low glycemic load and lack of concentrated carbohydrates make it suitable at any time of day. However, consuming 1-2 hours before meals may enhance satiety via fiber and reduce overall caloric intake due to volume expansion in the stomach.
A typical serving is around 85 g (~14 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating endive alongside several other vegetable sources.
Endive pairs nicely with: Pair with olive oil and lemon juice because fat-soluble vitamin K requires dietary lipid for absorption and lemon's vitamin C enhances non-heme iron bioavailability from the endive's micronutrients; Combine with fermented foods (sauerkraut, kimchi, miso) because endive's prebiotic inulin provides substrate for the probiotics in fermented foods, amplifying dysbiosis correction; Pair with sulfur-rich alliums (garlic, onions, leeks) because both contain glutathione precursors and complementary phytochemicals that synergistically enhance phase II detoxification enzyme activity; Combine with fatty fish (salmon, mackerel) because endive's folate and potassium synergize with fish's omega-3s and vitamin D for superior anti-inflammatory and cardiovascular benefits.
Encyclopedia entries that supply the same signature nutrients endive contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients endivecontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.