Vegetables • Deep Nutrition Analytics
Escarole, cooked, boiled, drained, no salt added
Delivering 15 kcal per 100 grams, Escarole, cooked, boiled, drained, no salt added functions as a vegetables with carbohydrates (3.1g) driving its core energy contribution. Notably, a single 100g serving delivers an exceptional 177% DV of Vitamin K (212 µg), making it an elite dietary source. With a low calorie density of 0.2 kcal/g, it serves as a lightweight volume option with 0.3g of net carbs.
- Protein
- 1.1 g
- Carbohydrates
- 3.1 g
- Fat
- 0.2 g
- Fiber
- 2.8 g
Produce Profile: Hydration & Micronutrients
Escarole, cooked, boiled, drained, no salt added provides natural botanical nutrition with 15 calories per 100g. Providing 2.8g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Calorie-Conscious Profile
With an energy density of 0.2 kcal/g (15 kcal/100g), this food supports high-volume, calorie-controlled nutrition.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Energy | 15 kcal |
| Energy | 64 kJ |
| Protein | 1.1 g |
| Fiber, total dietary | 2.8 g |
| Total Sugars | 0.2 g |
| Total lipid (fat) | 0.2 g |
| Carbohydrate, by difference | 3.1 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K | 212 µg |
| Manganese | 0.4 mg |
| Copper | 0.1 mg |
| Vitamin A | 94 µg |
| Zinc | 0.7 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, IU | 1890 IU |
| Vitamin A, RAE | 94 µg |
| Vitamin C, total ascorbic acid | 3.3 mg |
| Vitamin K (phylloquinone) | 212 µg |
| Vitamin E (alpha-tocopherol) | 0.4 mg |
| Vitamin B-6 | 0 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 0.7 mg |
| Magnesium, Mg | 13 mg |
| Phosphorus, P | 22 mg |
| Sodium, Na | 19 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.4 mg |
| Calcium, Ca | 46 mg |
| Potassium, K | 245 mg |
| Zinc, Zn | 0.7 mg |
| Selenium, Se | 0.2 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Ash | 1.3 g |
| Tryptophan | 0 g |
| Threonine | 0 g |
| Methionine | 0 g |
| Phenylalanine | 0 g |
| Tyrosine | 0 g |
| Alanine | 0.1 g |
| Glutamic acid | 0.2 g |
| Glycine | 0.1 g |
| Proline | 0.1 g |
| Fatty acids, total saturated | 0 g |
| SFA 14:0 | 0 g |
| Carotene, beta | 1130 µg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 78 µg |
| Folate, food | 78 µg |
| Water | 94.3 g |
| Fluoride, F | 6.7 µg |
| Niacin | 0.3 mg |
| Pantothenic acid | 0.8 mg |
| Choline, total | 15.4 mg |
| Folate, DFE | 78 µg |
| Isoleucine | 0.1 g |
| Leucine | 0.1 g |
| Lysine | 0.1 g |
| Cystine | 0 g |
| Valine | 0.1 g |
| Arginine | 0.1 g |
| Histidine | 0 g |
| Aspartic acid | 0.1 g |
| Serine | 0 g |
| SFA 16:0 | 0 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0 g |
| PUFA 18:2 | 0.1 g |
| PUFA 18:3 | 0 g |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 0.1 g |
Serving calculator
Common serving sizes
- cup150 g
Compare Escarole, cooked, boiled, drained, no salt added with Category Peers
Escarole, cooked, boiled, drained, no salt added vs Nopales, cooked, without salt
Compared to Nopales, cooked, without salt, Escarole, cooked, boiled, drained, no salt added has 6% less carbohydrates and 0% higher calories per 100g.
Escarole, cooked, boiled, drained, no salt added vs Nopales, raw
Compared to Nopales, raw, Escarole, cooked, boiled, drained, no salt added has 8% less carbohydrates and 5% lower calories per 100g.
Frequently Asked Questions
How many calories are in Escarole, cooked, boiled, drained, no salt added?
A standard 100-gram serving of Escarole, cooked, boiled, drained, no salt added contains 15 calories (63 kJ), alongside 1.1g of protein, 3.1g of carbohydrates, and 0.2g of fat.
In common serving sizes:- 150g (cup): ~23 kcal
Is Escarole, cooked, boiled, drained, no salt added suitable for a keto or low-carb diet?
Yes. With only 0.3g of net carbs per 100g (3.1g total carbohydrates minus 2.8g dietary fiber), Escarole, cooked, boiled, drained, no salt added is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Escarole, cooked, boiled, drained, no salt added?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Escarole, cooked, boiled, drained, no salt added are:
- Vitamin K: 212 µg (177% of your daily value)
- Manganese: 0.385 mg (17% of your daily value)
- Copper: 0.087 mg (10% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 168413).