Escarole Nutrition

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Nutrition Facts

Serving Size

1 cup (150g)

Amount per serving

Calories

% Daily Value *

Total Fat 0.3g

Saturated Fat 0.1g

Trans Fat

Cholesterol 0mg

Sodium 29mg

Total Carbohydrate 4.6g

Dietary Fiber 4.2g

15%

Total Sugars 0.3g

Protein 1.7g

Vitamin D 0 IU

Calcium 69mg

Iron 1mg

Potassium 368mg

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.

Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C

4.95 mg

Thiamin

0.09 mg

Riboflavin

0.09 mg

Niacin

0.47 mg

Pantothenic Acid

25%

1.24 mg

Vitamin B6

0.02 mg

Folate

117 mcg

Folic Acid

0 mcg

Food Folate

117 mcg

Fortified Folate

117 mcg

Choline

23.1 mg

Betaine

—

Vitamin B12

0 mcg

Added Vitamin B12

0 mcg

Biotin

—

Vitamin A

16%

141 mcg

Retinol

0 mcg

Beta Carotene

1700 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

57%

2830 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

0 mcg

Vitamin E

0.6 mg

Added Vitamin E

0 mg

Beta Tocopherol

—

Gamma Tocopherol

—

Delta Tocopherol

—

Alpha Tocotreniol

—

Beta Tocotreniol

—

Gamma Tocotreniol

—

Delta Tocotreniol

—

Vitamin D2 and D3

0 mcg

Vitamin D2

—

Vitamin D3

—

Vitamin D

0 IU

Vitamin K

265%

318 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

69 mg

Iron

1.08 mg

Magnesium

19.5 mg

Phosphorus

33 mg

Potassium

368 mg

Sodium

28.5 mg

Zinc

1.03 mg

Copper

15%

0.13 mg

Manganese

25%

0.58 mg

Selenium

0.3 mcg

Fluoride

10.1 mcg

Iodine

—

Fat

0.27 g

Saturated Fat

0.06 g

Butyric Acid

0 g

Caproic Acid

0 g

Caprylic Acid

0 g

Capric Acid

0 g

Lauric Acid

0 g

Tridecylic Acid

—

Myristic Acid

0 g

Pentadecylic Acid

—

Palmitic Acid

0.06 g

Margaric Acid

—

Stearic Acid

0 g

Arachidic Acid

—

Behenic Acid

—

Lignoceric Acid

—

Monounsaturated Fat

0.01 g

Myristoleic Acid

—

Pentadecenoic Acid

—

Hexadec-9-enoic Acid

0 g

Palmitoleic Acid

—

Trans Hexadec 9 Enoic Acid

—

Heptadecylic Acid

—

Octadec-9-enoic Acid

0.01 g

Oleic Acid

—

Elaidic Acid

—

Vaccenic Acid

—

Gondoic Acid

0 g

Docos-13-enoic Acid

0 g

Erucic Acid

—

Brassidic Acid

—

Nervonic Acid

—

Polyunsaturated Fat

0.12 g

9,12-octadecadienoic Acid

0.1 g

Linoleic Acid

—

Conjugated Linoleic Acids (CLAs)

—

Linolelaidic Acid

—

9-trans-12-cis-Linoleic Acid

—

Trans Linoleic Acid

—

Linolenic Acid

0.02 g

Alpha Linolenic Acid (ALA)

—

Gamma Linolenic Acid (GLA)

—

Punicinic Acid

—

Paranaric Acid

0 g

Eicosadienoic Acid

—

Icosatrienioc Acid

—

Eicosatrienoic Acid (ETE)

—

Dihomo Gamma Linolenic Acid (DGLA)

—

Eicosatetraenoic Acid (ETA)

0 g

Arachidonic Acid (AA)

—

Eicosapentaenoic Acid (EPA)

0 g

Heneicosapentaenoic Acid (HPA)

—

Adrenic Acid (AdA)

—

Docosapentanoic Acid (DPA)

0 g

Docosahexanoic Acid (DHA)

0 g

Trans Fat

—

Trans Monoenoic Fat

—

Trans Polyenoic Fat

—

Cholesterol

0 mg

Phytosterols

—

Stigmasterols

—

Campesterol

—

Beta Sitosterol

—

Protein

1.72 g

Tryptophan

0.01 g

Threonine

0.07 g

Isoleucine

0.1 g

Leucine

0.14 g

Lysine

0.09 g

Methionine

0.02 g

Cystine

0.01 g

Phenylalanine

0.07 g

Tyrosine

0.06 g

Valine

0.09 g

Arginine

0.09 g

Histidine

0.03 g

Alanine

0.09 g

Aspartic Acid

0.18 g

Glutamic Acid

0.23 g

Glycine

0.08 g

Proline

0.08 g

Serine

0.07 g

Hydroxyproline

—

Carbohydrates

4.6 g

Fibre

15%

4.2 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

0.35 g

Added Sugar

—

Sucrose

—

Glucose

—

Fructose

—

Lactose

—

Maltose

—

Galactose

—

Sugar Alcohols

—

Starch

—

Calories

22.5 kcal

Water

141 g

Ash

1.95 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

1 cup (150g)

Nutrient Sources ^‡

Excellent source of Pantothenic Acid
Excellent source of Vitamin A IU
Excellent source of Vitamin K
Excellent source of Manganese
Good source of Vitamin A
Good source of Copper

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

Moderate Protein
Low Fat
High Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

Protein Quality Score: 72%^†

Limiting Amino Acid: Tryptophan

Some foods that are a good source of Tryptophan include chocolate, oats, dried dates, milk, yogurt, cottage cheese, red meat, eggs, fish, poultry, sesame, chickpeas, almonds, sunflower seeds, pumpkin seeds, buckwheat, spirulina, and peanuts.

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

100g of Escarole contains 1.2g of protein, which is about the same as 0.2 eggs, 0 chicken breasts, or 0.1 cups (22g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

0.4g per 1 cup

High in Fiber.

Helps with satiety

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.

Too much can raise LDL ("bad") cholesterol

Zero Trans Fat.

Low in Cholesterol.

Escarole

Daily Value Calculator

Detailed Nutrient Information

Vitamins

Minerals

Fats and Fatty Acids

Proteins and Amino Acids

Carbohydrates and Sugars

Other

Serving Sizes

Nutrient Sources ‡

Macronutrient Profile

Proportions of Macros

Profile of Protein in Item

Essential Amino Acids

Profile of Carbohydrates in Item

Fraction of Carbs by Type

Profile of Fat in Item

Types of Fats

Nutrient Sources ^‡