Food · Vegetables and Vegetable Products
Escarole nutrition facts
A typical portion of escarole (1 cup; 135 g, cooked) has 50 calories and 2g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 15 calories (cooked, boiled, drained, no salt added) to 37 (cooked).
Nutrition Facts
* 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 for Escarole, cooked, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 1.1g
- more than 17% of 8,218 USDA reference foods
- Calories per 100 g
- 37
- more than 10% of reference foods
- Sodium per 100 g
- 139mg
- more than 62% of reference foods
1 cup weighs 135 g in USDA's record for Escarole, cooked (FDC 2709592); across 2 records of escarole USDA weighs it at 135 to 150 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 29% carbohydrate, 60% fat and 11% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
Source: USDA FoodData Central (FDC 2709592), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of escarole USDA describes
Cooked has the most calories per 100 g (37); the fewest: Cooked, boiled, drained, no salt… (15)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Escarole, cooked | 37 | 1.1 g | 2.7 g | 139 mg |
| Escarole, cooked, boiled, drained, no salt added | 15 | 1.2 g | 0.2 g | 19 mg |
Every nutrient in this record (65)
The portion is 1 cup (135 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 1.51 g | 1.12 g | 3% |
| Total lipid (fat) | 3.67 g | 2.72 g | 5% |
| Carbohydrate, by difference | 4.02 g | 2.98 g | 1% |
| Energy | 50.0 kcal | 37.0 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 124 g | 91.6 g | |
| Total Sugars | 0.31 g | 0.23 g | |
| Fiber, total dietary | 3.65 g | 2.70 g | 13% |
| Cholesterol | 2.70 mg | 2.00 mg | 1% |
| Fatty acids, total saturated | 0.95 g | 0.71 g | 5% |
| Fatty acids, total monounsaturated | 1.22 g | 0.91 g | |
| Fatty acids, total polyunsaturated | 1.09 g | 0.81 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 60.8 mg | 45.0 mg | 5% |
| Iron, Fe | 0.94 mg | 0.70 mg | 5% |
| Magnesium, Mg | 17.6 mg | 13.0 mg | 4% |
| Phosphorus, P | 29.7 mg | 22.0 mg | 2% |
| Potassium, K | 321 mg | 238 mg | 7% |
| Sodium, Na | 188 mg | 139 mg | 8% |
| Zinc, Zn | 0.90 mg | 0.67 mg | 8% |
| Copper, Cu | 0.11 mg | 0.084 mg | 13% |
| Selenium, Se | 0.27 µg | 0.20 µg | 0% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 14.8 µg | 11.0 µg | |
| Vitamin A, RAE | 138 µg | 102 µg | 15% |
| Carotene, beta | 1,488 µg | 1,102 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 1.04 mg | 0.77 mg | 7% |
| 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 | 4.32 mg | 3.20 mg | 5% |
| Thiamin | 0.077 mg | 0.057 mg | 6% |
| Riboflavin | 0.081 mg | 0.060 mg | 6% |
| Niacin | 0.41 mg | 0.30 mg | 3% |
| Vitamin B-6 | 0.043 mg | 0.032 mg | 3% |
| Folate, total | 103 µg | 76.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 20.4 mg | 15.1 mg | 4% |
| Vitamin K (phylloquinone) | 280 µg | 207 µg | 233% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 103 µg | 76.0 µg | |
| Folate, DFE | 103 µg | 76.0 µg | 26% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0.024 g | 0.018 g | |
| SFA 6:0 | 0.018 g | 0.013 g | |
| SFA 8:0 | 0.0095 g | 0.0070 g | |
| SFA 10:0 | 0.023 g | 0.017 g | |
| SFA 12:0 | 0.027 g | 0.020 g | |
| SFA 14:0 | 0.090 g | 0.067 g | |
| SFA 16:0 | 0.54 g | 0.40 g | |
| SFA 18:0 | 0.19 g | 0.14 g | |
| MUFA 18:1 | 1.18 g | 0.87 g | |
| PUFA 18:2 | 0.97 g | 0.72 g | |
| PUFA 18:3 | 0.13 g | 0.093 g | |
| PUFA 20:4 | 0.0014 g | 0.0010 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.019 g | 0.014 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.016 g | 0.012 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 2709592: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in escarole?
50 in 1 cup (135 g) of cooked; 15 to 37 per 100 g across USDA's descriptions.
How much protein is in escarole?
2g in 1 cup; 1.1 g per 100 g.
How much sodium is in escarole?
190mg in 1 cup; 139 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov