Escarole

Q: How many calories in cup of escarole?

About 23 calories, with roughly 1.7g of protein. cup weighs about 150g. Use the slider above for any other portion.

Fiber, water, and the vitamins nothing else brings.

cal per 100 g

Portion explorer

How much are you eating?

Drag the slider or type grams. Everything below updates live.

= 5.3 oz

Calories

Protein

1.7g

Carbs

4.6g

Fat

0.3g

Protein 25% Carbs 66% Fat 9%

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Escarole: 15 cal per 100g, mixed macros.

No single number tells the story. Use the slider to fit it to your day.

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 15 cal. Adjust down for lighter, up for heavier.

Walking

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber2.8 g10%

Sugar0.23 g—

Saturated fat0.042 g0%

Cholesterol0 mg0%

Sodium19 mg1%

Potassium245 mg5%

Calcium46 mg4%

Iron0.72 mg4%

Magnesium13 mg3%

Zinc0.69 mg6%

Vitamin C3.3 mg4%

Vitamin E0.4 mg3%

Vitamin A94 mcg10%

Vitamin D0 mcg0%

Vitamin B60.016 mg1%

Vitamin B120 mcg0%

Folate78 mcg20%

Niacin0.312 mg2%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Cucumber

Almost identical calories.

Cal10 Protein0.6 g Fat0.2 g

Spinach

Almost identical calories.

Cal23 Protein2.9 g Fat0.4 g

Cabbage

10 more calories per 100g.

Cal25 Protein1.3 g Fat0.1 g

Common questions

The stuff people actually ask.

How many calories in cup of escarole?

About 23 calories, with roughly 1.7g of protein. cup weighs about 150g. Use the slider above for any other portion.

Is escarole actually healthy, or is that marketing?

By the numbers on this page: balanced enough that "healthy" is the wrong axis. It is food.

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