Nutrition Facts
Serving size 100g
Amount per serving
Calories 13
% Daily Value *
Total Fat 0g %0
Saturated Fat 0g %0
Trans Fat ~g
Cholesterol 0mg %0
Sodium 19mg %1
Total Carbohydrate 3g %1
Dietary Fiber 3g %10
Total Sugars 0g
Protein 1g
Vitamin D 0.0IU %0
Calcium 46.0mg %3
Iron 0.7mg %4
Potassium 245mg %6
Phosphorus 22.0mg %2
* 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.
Vitamins in escarole
Vitamin D 0.0IU %0
Vitamin B12 0.0µg %0
Vitamin B6 0.0mg %1
Vitamin B3 (Niacin) 0.3mg %2
Vitamin E 0.4mg %3
Choline, total 15.4mg %3
Vitamin C 3.3mg %4
Vitamin B2 (Riboflavin) 0.1mg %5
Vitamin B1 (Thiamin) 0.1mg %5
Vitamin B5 (Pantothenic acid) 0.8mg %17
Vitamin A 1888.0IU %63
Vitamin K 211.9µg %177
Minerals in escarole
Selenium 0.2µg %0
Sodium 19.0mg %1
Phosphorus 22.0mg %2
Magnesium 13.0mg %3
Calcium 46.0mg %4
Iron 0.7mg %4
Zinc 0.7mg %5
Potassium 245.0mg %6
Copper 0.1mg %10
Manganese 0.4mg %17
Amino Acids in escarole
Tryptophan 0.0g %2
Methionine 0.0g %2
Lysine 0.1g %3
Histidine 0.0g %3
Cystine 0.0g %3
Valine 0.1g %3
Leucine 0.1g %3
Tyrosine 0.0g %4
Threonine 0.0g %4
Isoleucine 0.1g %4
Phenylalanine 0.0g %5
Fatty Acids in escarole
DHA 0.00g %0
EPA 0.00g %0
DPA 0.00g %0
Omega-3 0.00g %0
"~" is missing data | Data Source
Macronutrients ratio
Carbohydrate Quality Score
Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.
The Carbohydrate Quality Score of escarole is 100.0/100 which makes it a excellent quality carbohydrate food.
Protein Completeness
A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.
Escarole has an incomplete source of protein.
| amino acid | mg/kg of BW | mg/g of protein |
|---|---|---|
| Tryptophan | 6 | 5 |
| Lysine | 45 | 58 |
| Histidine | 15 | 21 |
| Valine | 39 | 58 |
| Leucine | 59 | 90 |
| Threonine | 23 | 46 |
| Isoleucine | 30 | 66 |
| Met+Cys | 22 | 22 |
| Phe+Tyr | 30 | 86 |
Protein Energy Ratio
Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.
The protein energy ratio in escarole is 4.7 which makes it a medium P:E food.
Energy density (ED)
Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.
The energy density of escarole is 0.2 which makes it a low energy density food.
How nutritious is this food?
Micronutrients in escarole as % of Recommended Daily Intake per serving.
Complementary Nutrient Boosters
Here are the top ten popular foods that provide more of the nutrients that escarole is lacking.
Nutrient Density Score for escarole is 56/100 good).
The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.
nutrient density score
Micronutrient Ratios
Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for escarole
| Nutrient Ratio | Value | Ideal Ratio |
|---|---|---|
| Omega6:Omega3 | N/A | <4 |
| Zinc:Copper | 7.93 | <12 |
| Potassium:Sodium | 12.89 | >2 |
| Caclcium:Magnesium | 3.54 | <2 |
| Iron:Copper | 8.05 | <15 |
| Calcium:Phosphorus | 2.09 | >1.3 |
Satiety Score
Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.
satiety 78%
Satiety Boosters
If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.
This food is not insulinogenic with low insulin load.
Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.
32% of insulinogenic calories