USDA reference food · Vegetables and Vegetable Products

Escarole, cooked, boiled, drained, no salt added

1 cup of escarole, cooked, boiled, drained, no salt added (150 g) has 25 calories, 2g of protein, 0g of fat and 4g of fiber (USDA FoodData Central, SR Legacy, FDC 168413). It is one of 2 USDA descriptions of escarole.

FoodData Central 168413, SR Legacy, in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup (150g)

AmountPortion

Amount per serving

Calories25

% Daily Value*

Total Fat 0g0%

Saturated Fat 0g0%

Trans Fat not declared

Cholesterol 0mg0%

Sodium 30mg1%

Total Carbohydrate 5g2%

Dietary Fiber 4g15%

Total Sugars 0g

Includes Added Sugars not declared

Protein 2g3%

Vitamin D 0mcg0%

Calcium 70mg5%

Iron 1.1mg6%

Potassium 370mg8%

* The % Daily Value (DV) 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. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.

Protein per 100 g: 1.2g; more than 18% of 8,218 USDA reference foods
Calories per 100 g: 15; more than 2% of reference foods
Fiber per 100 g: 2.8g; more than 78% of reference foods

What a portion gives you

Fiber 4g15%

Protein 2g3%

Potassium 370mg8%

Calcium 70mg5%

Iron 1.1mg6%

Sodium 30mg1%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, SR Legacy (FDC 168413); FDA Daily Values, 21 CFR 101.9.

Also rich in

Vitamin K318 µg in 1 cup (150 g), 265% of the Daily Value
Folate117 µg DFE in 1 cup (150 g), 29% of the Daily Value
Manganese0.6 mg in 1 cup (150 g), 25% of the Daily Value
Vitamin A141 µg RAE in 1 cup (150 g), 16% of the Daily Value
Copper0.1 mg in 1 cup (150 g), 14% of the Daily Value

Source: USDA FoodData Central (FDC 168413), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 66% carbohydrate, 9% fat and 25% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	15.0	2%
Protein	1.15 g	18%
Total fat	0.18 g	12%
Carbohydrate	3.07 g	38%
Fiber	2.80 g	78%
Total sugars	0.23 g	38%
Sodium	19.0 mg	22%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (87)

The portion is 1 cup (150 g); % DV is for that portion.

Energy, macronutrients and sugars (13)

Nutrient	Per portion	Per 100 g	% DV
Protein	1.73 g	1.15 g	3%
Total lipid (fat)	0.27 g	0.18 g	0%
Carbohydrate, by difference	4.61 g	3.07 g	2%
Ash	1.95 g	1.30 g
Energy	22.5 kcal	15.0 kcal
Alcohol, ethyl	0 g	0 g
Water	141 g	94.3 g
Total Sugars	0.34 g	0.23 g
Fiber, total dietary	4.20 g	2.80 g	15%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total saturated	0.063 g	0.042 g	0%
Fatty acids, total monounsaturated	0.0060 g	0.0040 g
Fatty acids, total polyunsaturated	0.12 g	0.081 g

Minerals (11)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	69.0 mg	46.0 mg	5%
Iron, Fe	1.08 mg	0.72 mg	6%
Magnesium, Mg	19.5 mg	13.0 mg	5%
Phosphorus, P	33.0 mg	22.0 mg	3%
Potassium, K	368 mg	245 mg	8%
Sodium, Na	28.5 mg	19.0 mg	1%
Zinc, Zn	1.03 mg	0.69 mg	9%
Copper, Cu	0.13 mg	0.087 mg	14%
Fluoride, F	10.1 µg	6.70 µg
Manganese, Mn	0.58 mg	0.39 mg	25%
Selenium, Se	0.30 µg	0.20 µg	1%

Vitamins (24)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	141 µg	94.0 µg	16%
Carotene, beta	1,700 µg	1,133 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	0.60 mg	0.40 mg	4%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	0 µg	0 µg
Vitamin C, total ascorbic acid	4.95 mg	3.30 mg	6%
Thiamin	0.088 mg	0.059 mg	7%
Riboflavin	0.093 mg	0.062 mg	7%
Niacin	0.47 mg	0.31 mg	3%
Pantothenic acid	1.24 mg	0.83 mg
Vitamin B-6	0.024 mg	0.016 mg	1%
Folate, total	117 µg	78.0 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	23.1 mg	15.4 mg	4%
Vitamin K (phylloquinone)	318 µg	212 µg	265%
Folic acid	0 µg	0 µg
Folate, food	117 µg	78.0 µg
Folate, DFE	117 µg	78.0 µg	29%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Amino acids (18)

Nutrient	Per portion	Per 100 g
Tryptophan	0.0075 g	0.0050 g
Threonine	0.069 g	0.046 g
Isoleucine	0.099 g	0.066 g
Leucine	0.14 g	0.090 g
Lysine	0.087 g	0.058 g
Methionine	0.019 g	0.013 g
Cystine	0.013 g	0.0090 g
Phenylalanine	0.074 g	0.049 g
Tyrosine	0.056 g	0.037 g
Valine	0.087 g	0.058 g
Arginine	0.086 g	0.057 g
Histidine	0.032 g	0.021 g
Alanine	0.086 g	0.057 g
Aspartic acid	0.18 g	0.12 g
Glutamic acid	0.23 g	0.15 g
Glycine	0.080 g	0.053 g
Proline	0.081 g	0.054 g
Serine	0.068 g	0.045 g

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0 g	0 g
SFA 6:0	0 g	0 g
SFA 8:0	0 g	0 g
SFA 10:0	0 g	0 g
SFA 12:0	0 g	0 g
SFA 14:0	0.0045 g	0.0030 g
SFA 16:0	0.057 g	0.038 g
SFA 18:0	0.0030 g	0.0020 g
MUFA 18:1	0.0060 g	0.0040 g
PUFA 18:2	0.10 g	0.069 g
PUFA 18:3	0.018 g	0.012 g
PUFA 20:4	0 g	0 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0 g	0 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0 g	0 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0 g	0 g

Source: USDA FoodData Central, FDC 168413: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat escarole

USDA lists 2 preparations of escarole. The escarole page puts them side by side, per 100 g and per portion.

Compare every escarole preparation

Next questions

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Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov