Escarole, cooked

50 calories in 1 cup (135 g). Per 100 g, protein: 1.1 g, carbohydrates: 3 g, fat: 2.7 g.

Serving
1
= 135 g
50KCAL

Escarole, cooked, 1 cup

50 calories

Protein
1.5 g
Carbs
4 g
Fat
3.7 g
Fiber
3.6 g
Sugars
0.31 g

Nutrition Facts

Serving size1 cup (135 g)
Amount per serving
Calories50
% Daily Value*
Total Fat 3.7 g5%
Saturated Fat 0.95 g5%
Cholesterol 2.7 mg1%
Sodium 188 mg8%
Total Carbohydrate 4 g1%
Dietary Fiber 3.6 g13%
Total Sugars 0.31 g
Protein 1.5 g
Vitamin D 0 mcg0%
Calcium 60.8 mg5%
Iron 0.94 mg5%
Potassium 321 mg7%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

  • Vitamin K233% 280 µg
  • Folate26% 103 µg
  • Vitamin A15% 138 µg
  • Vitamin E7% 1 mg
  • Thiamin (B1)6% 0.077 mg
  • Riboflavin (B2)6% 0.081 mg
  • Vitamin C5% 4.3 mg
  • Choline4% 20.4 mg
  • Niacin (B3)3% 0.41 mg
  • Vitamin B63% 0.043 mg

Little or none: Vitamin B12, Vitamin D.

minerals

% of the Daily Value in this serving

  • Copper13% 0.11 mg
  • Zinc8% 0.9 mg
  • Sodium8% 188 mg
  • Potassium7% 321 mg
  • Iron5% 0.94 mg
  • Calcium5% 60.8 mg
  • Magnesium4% 17.6 mg
  • Phosphorus2% 29.7 mg

Little or none: Selenium.

How it compares

Against other records in Other dark green vegetables, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Vitamin C

    Lower than 98%

    Same value as 0 of 49 other records.

    leastmost

  • Protein

    Lower than 96%

    Same value as 0 of 49 other records.

    leastmost

  • Sugars

    Lower than 96%

    Same value as 0 of 49 other records.

    leastmost

  • Calcium

    Lower than 96%

    Same value as 0 of 49 other records.

    leastmost

  • Carbohydrates

    Lower than 94%

    Same value as 0 of 49 other records.

    leastmost

  • Iron

    Lower than 80%

    Same value as 0 of 49 other records.

    leastmost

Questions

How many calories are in escarole, cooked?
1 cup (135 g): 50 calories; protein: 1.5 g, carbohydrates: 4 g, fat: 3.7 g.
How much protein is in escarole, cooked?
1.1 g per 100 g. Its estimated share of calories is 12%, using 4 kcal per gram of protein.
How many net carbs are in escarole, cooked?
0.28 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 65 reported nutrients, per 100 g+
Water91.6 g
Energy37 kcal
Protein1.1 g
Total lipid (fat)2.7 g
Carbohydrate, by difference3 g
Fiber, total dietary2.7 g
Total Sugars0.23 g
Calcium, Ca45 mg
Iron, Fe0.7 mg
Magnesium, Mg13 mg
Phosphorus, P22 mg
Potassium, K238 mg
Sodium, Na139 mg
Zinc, Zn0.67 mg
Copper, Cu0.084 mg
Selenium, Se0.2 µg
Vitamin C, total ascorbic acid3.2 mg
Thiamin0.057 mg
Riboflavin0.06 mg
Niacin0.3 mg
Vitamin B-60.032 mg
Folate, total76 µg
Folic acid0 µg
Folate, food76 µg
Folate, DFE76 µg
Choline, total15.1 mg
Vitamin B-120 µg
Vitamin B-12, added0 µg
Vitamin A, RAE102 µg
Retinol11 µg
Carotene, beta1,102 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Lycopene0 µg
Lutein + zeaxanthin0 µg
Vitamin E (alpha-tocopherol)0.77 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3)0 µg
Vitamin K (phylloquinone)207 µg
Fatty acids, total saturated0.71 g
SFA 4:00.018 g
SFA 6:00.013 g
SFA 8:00.007 g
SFA 10:00.017 g
SFA 12:00.02 g
SFA 14:00.067 g
SFA 16:00.4 g
SFA 18:00.14 g
Fatty acids, total monounsaturated0.91 g
MUFA 16:10.014 g
MUFA 18:10.87 g
MUFA 20:10.012 g
MUFA 22:10 g
Fatty acids, total polyunsaturated0.81 g
PUFA 18:20.72 g
PUFA 18:30.093 g
PUFA 18:40 g
PUFA 20:40.001 g
PUFA 20:5 n-3 (EPA)0 g
PUFA 22:5 n-3 (DPA)0 g
PUFA 22:6 n-3 (DHA)0 g
Cholesterol2 mg
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA Survey foods (FNDDS): foods as Americans report eating them, from What We Eat in America. FDC ID 2709592, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.