Calories in Escarole, cooked
Generic food Cooked Vegetables
Escarole, cooked contains 37 kcal per 100 g. A typical serving of 1 cup (135 g) provides about 50 kcal.
Roughly 60% of its calories come from fat, with 29% from carbohydrates and 11% from protein (estimated with general energy factors).
That is less energy than the typical item in other dark green vegetables on FoodFactly, where the median is 50 kcal per 100 g across 44 foods.
100 g provides 173% of the Daily Value for Vitamin K, 19% of the Daily Value for Folate (B9) and 11% of the Daily Value for Vitamin A.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 37 kcal | |
| Total fat C | 2.7 g | 3% |
| Saturated fat C | 0.71 g | 4% |
| Cholesterol C | 2 mg | 0.7% |
| Sodium C | 139 mg | 6% |
| Total carbohydrates C | 3 g | 1% |
| Dietary fiber C | 2.7 g | 10% |
| Total sugars C | 0.23 g | |
| Protein C | 1.1 g | 2% |
| Vitamin A C | 102 µg | 11% |
| Vitamin C C | 3.2 mg | 4% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.77 mg | 5% |
| Vitamin K C | 207 µg | 173% |
| Thiamin (B1) C | 0.057 mg | 5% |
| Riboflavin (B2) C | 0.06 mg | 5% |
| Niacin (B3) C | 0.3 mg | 2% |
| Vitamin B6 C | 0.032 mg | 2% |
| Folate (B9) C | 76 µg | 19% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 15.1 mg | 3% |
| Calcium C | 45 mg | 3% |
| Iron C | 0.7 mg | 4% |
| Magnesium C | 13 mg | 3% |
| Phosphorus C | 22 mg | 2% |
| Potassium C | 238 mg | 5% |
| Zinc C | 0.67 mg | 6% |
| Copper C | 0.084 mg | 9% |
| Selenium C | 0.2 µg | 0.4% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 11%
- Carbohydrates 29%
- Fat 60%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein1.1 gin the lowest quarter of other dark green vegetables (median 2.9 g)
- Fiber2.7 gbelow the median for other dark green vegetables (median 3.3 g)
- Sugars0.23 gin the lowest quarter of other dark green vegetables (median 0.74 g)
- Fat2.7 gbelow the median for other dark green vegetables (median 2.9 g)
- Saturated fat0.71 gbelow the median for other dark green vegetables (median 0.73 g)
- Sodium139 mgin the lowest quarter of other dark green vegetables (median 149 mg)
- Protein per 100 kcal3 gprotein density, useful for comparing foods with different calorie levels
- Water91.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.91 g |
|---|---|
| Polyunsaturated fat C | 0.81 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.72 g |
| SFA 4:0 C | 0.018 g |
| SFA 6:0 C | 0.013 g |
| SFA 8:0 C | 0.007 g |
| SFA 10:0 C | 0.017 g |
| SFA 12:0 C | 0.02 g |
| SFA 14:0 C | 0.067 g |
| SFA 16:0 C | 0.4 g |
| SFA 18:0 C | 0.14 g |
| MUFA 18:1 C | 0.87 g |
| PUFA 18:3 C | 0.093 g |
| PUFA 20:4 C | 0.001 g |
| MUFA 16:1 C | 0.014 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.012 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 1,100 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 11 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 91.6 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 76 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Escarole
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Escarole, cooked, boiled, drained, no salt added Cooked | 15 | 1.2 g | 3.1 g | 0.18 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cauliflower, frozen, cooked, fat added, NS as to fat type Cooked | 41 | 1.6 g | 3.6 g | 2.8 g |
| Cauliflower, frozen, cooked with butter or margarine Cooked | 38 | 1.6 g | 3.6 g | 2.4 g |
| Mustard greens, frozen, cooked, fat added Cooked | 41 | 2.2 g | 3 g | 2.8 g |
| Cauliflower, frozen, cooked with oil Cooked | 45 | 1.6 g | 3.6 g | 3.1 g |
| Cactus, cooked, fat added Cooked | 38 | 1.3 g | 3.2 g | 2.6 g |
| Turrnip greens, NS as to form, cooked Cooked | 42 | 1.1 g | 4.2 g | 2.8 g |
| Turnip greens, fresh, cooked, fat added Cooked | 42 | 1.1 g | 4.2 g | 2.8 g |
| Broccoli and cauliflower, cooked, fat added Cooked | 46 | 2.3 g | 4.4 g | 2.7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked escarole?
100 g of cooked escarole has 37 kcal. 1 cup (135 g): about 50 kcal. 1 head (321 g): about 119 kcal.
How much protein is in cooked escarole?
Cooked escarole contains 1.1 g of protein per 100 g (2% of the 50 g Daily Value), or 1.5 g in 1 cup (135 g). About 11% of its calories come from protein. Compared with other other dark green vegetables, that is in the lowest quarter (median 2.9 g).
How many carbs are in cooked escarole?
Cooked escarole has 3 g of total carbohydrates per 100 g, including 2.7 g of fiber and 0.23 g of sugars.
How much fat is in cooked escarole?
Cooked escarole contains 2.7 g of fat per 100 g, of which 0.71 g is saturated (4% of the Daily Value).
What vitamins and minerals does cooked escarole contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (173% DV), Folate (B9) (19% DV) and Vitamin A (11% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked escarole?
100 g contains 139 mg of sodium, 6% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2709592. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.