Calories in Escarole, cooked, boiled, drained, no salt added
Generic food Cooked Vegetables
Escarole, cooked, boiled, drained, no salt added contains 15 kcal per 100 g. A typical serving of 1 cup (150 g) provides about 23 kcal.
Roughly 66% of its calories come from carbohydrates, with 25% from protein and 9% from fat (estimated with general energy factors).
That is less energy than the typical item in vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 177% of the Daily Value for Vitamin K, 20% of the Daily Value for Folate (B9) and 17% of the Daily Value for manganese.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 15 kcal | |
| Total fat C | 0.18 g | 0.2% |
| Saturated fat C | 0.042 g | 0.2% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 19 mg | 0.8% |
| Total carbohydrates C | 3.1 g | 1% |
| Dietary fiber C | 2.8 g | 10% |
| Total sugars C | 0.23 g | |
| Protein C | 1.2 g | 2% |
| Vitamin A C | 94 µg | 10% |
| Vitamin C C | 3.3 mg | 4% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.4 mg | 3% |
| Vitamin K C | 212 µg | 177% |
| Thiamin (B1) C | 0.059 mg | 5% |
| Riboflavin (B2) C | 0.062 mg | 5% |
| Niacin (B3) C | 0.31 mg | 2% |
| Pantothenic acid (B5) C | 0.83 mg | 17% |
| Vitamin B6 C | 0.016 mg | 0.9% |
| Folate (B9) C | 78 µg | 20% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 15.4 mg | 3% |
| Calcium C | 46 mg | 4% |
| Iron C | 0.72 mg | 4% |
| Magnesium C | 13 mg | 3% |
| Phosphorus C | 22 mg | 2% |
| Potassium C | 245 mg | 5% |
| Zinc C | 0.69 mg | 6% |
| Copper C | 0.087 mg | 10% |
| Manganese C | 0.39 mg | 17% |
| Selenium C | 0.2 µg | 0.4% |
| Fluoride C | 6.7 µg |
% 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 25%
- Carbohydrates 66%
- Fat 9%
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
- Protein1.2 gbelow the median for vegetables and vegetable products (median 2 g)
- Fiber2.8 gabove the median for vegetables and vegetable products (median 2.2 g)
- Sugars0.23 gin the lowest quarter of vegetables and vegetable products (median 2.3 g)
- Fat0.18 gbelow the median for vegetables and vegetable products (median 0.3 g)
- Saturated fat0.042 gbelow the median for vegetables and vegetable products (median 0.052 g)
- Sodium19 mgbelow the median for vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal7.7 gprotein density, useful for comparing foods with different calorie levels
- Water94.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.004 g |
|---|---|
| Polyunsaturated fat C | 0.081 g |
Amino acids (18)
| Tryptophan C | 0.005 g |
|---|---|
| Threonine C | 0.046 g |
| Isoleucine C | 0.066 g |
| Leucine C | 0.09 g |
| Lysine C | 0.058 g |
| Methionine C | 0.013 g |
| Cystine C | 0.009 g |
| Phenylalanine C | 0.049 g |
| Tyrosine C | 0.037 g |
| Valine C | 0.058 g |
| Arginine C | 0.057 g |
| Histidine C | 0.021 g |
| Alanine C | 0.057 g |
| Aspartic acid C | 0.12 g |
| Glutamic acid C | 0.15 g |
| Glycine C | 0.053 g |
| Proline C | 0.054 g |
| Serine C | 0.045 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 | 0.069 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0.003 g |
| SFA 16:0 C | 0.038 g |
| SFA 18:0 C | 0.002 g |
| MUFA 18:1 C | 0.004 g |
| PUFA 18:3 C | 0.012 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (7)
| Beta-carotene C | 1,133 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Vitamin D (D2 + D3), International Units C | 0 IU |
| Cryptoxanthin, beta C | 0 µg |
Other components (11)
| Water C | 94.3 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Ash C | 1.3 g |
| Theobromine C | 0 mg |
| Energy C | 64 kJ |
| Vitamin A, IU C | 1,888 IU |
| Folic acid C | 0 µg |
| Folate, food C | 78 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 Cooked | 37 | 1.1 g | 3 g | 2.7 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, boiled, drained, with salt Cooked | 17 | 1.6 g | 3.2 g | 0.22 g |
| Dock, cooked, boiled, drained, without salt Cooked | 20 | 1.8 g | 2.9 g | 0.64 g |
| Cauliflower, frozen, cooked, no added fat Cooked | 19 | 1.6 g | 3.7 g | 0.22 g |
| Cauliflower, frozen, cooked, boiled, drained, without salt Cooked | 19 | 1.6 g | 3.8 g | 0.22 g |
| Broccoli, chinese, cooked Cooked | 22 | 1.1 g | 3.8 g | 0.72 g |
| Mustard greens, frozen, cooked, no added fat Cooked | 19 | 2.3 g | 3.1 g | 0.25 g |
| Mustard greens, frozen, cooked, boiled, drained, without salt Cooked | 19 | 2.3 g | 3.1 g | 0.25 g |
| Mustard greens, frozen, cooked, boiled, drained, with salt Cooked | 19 | 2.3 g | 3.1 g | 0.25 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 15 kcal. 1 cup (150 g): about 23 kcal.
How much protein is in cooked escarole?
Cooked escarole contains 1.2 g of protein per 100 g (2% of the 50 g Daily Value), or 1.7 g in 1 cup (150 g). About 25% of its calories come from protein. Compared with other vegetables and vegetable products, that is below the median (median 2 g).
How many carbs are in cooked escarole?
Cooked escarole has 3.1 g of total carbohydrates per 100 g, including 2.8 g of fiber and 0.23 g of sugars.
How much fat is in cooked escarole?
Cooked escarole contains 0.18 g of fat per 100 g, of which 0.042 g is saturated (0.2% 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 (177% DV), Folate (B9) (20% DV), manganese (17% DV), Pantothenic acid (B5) (17% DV) and Vitamin A (10% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked escarole?
100 g contains 19 mg of sodium, 0.8% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. 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: SR Legacy, record 168413. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. 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.