scored 95/100
Escarole is a nutrient-dense leafy green with exceptionally high vitamin K content and low calorie density, making it an ideal foundation vegetable for longevity-focused diets.
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 95.
Escarole (Cichorium endivia) is a member of the chicory family, originating in the Mediterranean region and widely cultivated across Europe and North America. This bitter green is characterized by its slightly wider, crinkled leaves compared to endive, with a pleasantly bitter flavor that intensifies health-promoting compounds. At only 15 calories per 100g, escarole delivers outstanding micronutrient density: 211.9 mcg of vitamin K per 100g supports bone mineralization and vascular health, while 245 mg of potassium aids cardiovascular function and blood pressure regulation. The 2.8g of fiber per 100g promotes gut microbiota diversity and metabolic health. Escarole contains inulin, a prebiotic fiber that selectively feeds beneficial bacteria, and phenolic compounds with antioxidant and anti-inflammatory properties. Its high choline content (15.4 mg) supports cognitive function and methylation pathways critical for cellular longevity. The combination of vitamins K, A, C, and folate provides comprehensive antioxidant and epigenetic support. Unlike more delicate greens, escarole's robust structure maintains nutrient integrity through cooking while remaining bioavailable, making it versatile for both raw and cooked preparations suited to various digestive capacities.
Vitamin K acts as a cofactor for osteocalcin, a bone matrix protein essential for calcium binding and bone mineralization; escarole's 211.9 mcg per 100g exceeds daily requirements
High potassium (245 mg/100g) supports natriuretic peptide signaling and arterial smooth muscle relaxation; vitamin K activates matrix Gla-protein to prevent vascular calcification
Inulin and dietary fiber selectively promote Faecalibacterium prausnitzii and other butyrate-producing bacteria, strengthening intestinal barrier integrity and reducing lipopolysaccharide translocation
Choline (15.4 mg/100g) serves as a methyl donor for acetylcholine synthesis and supports phosphatidylcholine production in neuronal membranes; folate (78 mcg) regenerates methylenetetrahydrofolate for one-carbon metabolism
Phenolic compounds and vitamin C neutralize reactive oxygen species; chicoric acid and chlorogenic acid inhibit nuclear factor-kappa B inflammatory signaling pathways
Escarole's high vitamin K and folate support sustained cognitive and metabolic function during peak afternoon hours; the prebiotic fiber promotes optimal digestion timing when gastric acid and pancreatic secretions are most active. Consuming at lunch allows several hours for colonic fermentation to produce butyrate before evening, supporting circadian metabolic regulation.
Fasting-compatible
Suitable for consumption during intermittent fasting windows due to negligible caloric content; however, nutrient absorption improves when paired with dietary fat, so breaking a fast with escarole plus olive oil or avocado optimizes micronutrient bioavailability. Those taking warfarin or other vitamin K antagonists should maintain consistent (not avoid) escarole intake to avoid INR fluctuations.
Per 100 g of the default form. Bars show how much higher or lower escarole is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Escarole is classified as a vegetable. Escarole is a nutrient-dense leafy green with exceptionally high vitamin K content and low calorie density, making it an ideal foundation vegetable for longevity-focused diets.
Escarole scores 95/100 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 g of protein (~2% of the 50 g daily value).
Not really. A 85 g serving provides about 2.4 g of fiber (~9% of the 28 g daily value).
In a 85 g serving, escarole is highest in Vitamin K (~150% DV), Vitamin B6 (~41% DV), Folate (~17% DV), Manganese (~14% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 0.2 g of net carbs (2.6 g total minus 2.4 g fiber).
Best in the midday. Escarole's high vitamin K and folate support sustained cognitive and metabolic function during peak afternoon hours; the prebiotic fiber promotes optimal digestion timing when gastric acid and pancreatic secretions are most active. Consuming at lunch allows several hours for colonic fermentation to produce butyrate before evening, supporting circadian metabolic regulation.
A typical serving is around 85 g (~13 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 escarole alongside several other vegetable sources.
Escarole pairs nicely with: Pair with extra virgin olive oil because fat-soluble vitamins K and A require dietary lipids for micelle formation and intestinal absorption efficiency; Combine with citrus (lemon, orange) because vitamin C enhances non-heme iron bioavailability from escarole's plant sources through pH reduction in the proximal intestine; Pair with cruciferous vegetables (broccoli, cauliflower) because complementary glucosinolates and isothiocyanates activate hepatic Phase I and Phase II detoxification enzymes synergistically; Combine with legumes (lentils, chickpeas) because amino acid complementarity achieves complete protein profiles while soluble fiber creates prebiotic-synbiotic interactions.
Encyclopedia entries that supply the same signature nutrients escarole contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients escarolecontributes 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.