Escarole Drained No Salt Added (Cooked, Boiled)
SR Legacy·Comprehensive Reference DataStandard Reference Legacy database is a comprehensive compilation of nutrient data maintained by the USDA. It covers a wide range of foods with reliable reference values.Escarole, cooked, boiled, drained, no salt added
Vegetables and Vegetable Products
A 100g serving covers 177% of the daily recommended Vitamin K, making Escarole Drained No Salt Added (Cooked, Boiled) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (1.1g), fat (0.2g), and carbohydrates (3.1g) per 100g. At just 15 calories per 100g, Escarole Drained No Salt Added (Cooked, Boiled) is one of the lowest-calorie options available. With only 19mg of sodium, Escarole Drained No Salt Added (Cooked, Boiled) is naturally very low in sodium and suitable for sodium-restricted diets. Fiber content sits at 2.8g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Escarole Drained No Salt Added (Cooked, Boiled) delivers meaningful amounts of 7 different vitamins and minerals above 10% of daily value.
Calorie Distribution
- Protein24%1.1 g
- Fat9%0.18 g
- Carbs67%3.1 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 94.3 | G |
| Energy | 15.0 | KCAL |
| Protein | 1.1 | G |
| Total lipid (fat) | 0.18 | G |
| Carbohydrate, by difference | 3.1 | G |
| Fiber, total dietary | 2.8 | G |
| Total Sugars | 0.23 | G |
| Cholesterol | 0 | MG |
| Vitamin C, total ascorbic acid | 3.3 | MG |
| Thiamin | 0.06 | MG |
| Riboflavin | 0.06 | MG |
| Niacin | 0.31 | MG |
| Vitamin B-6 | 0.02 | MG |
| Folate, total | 78.0 | UG |
| Vitamin B-12 | 0 | UG |
| Vitamin A, RAE | 94.0 | UG |
| Vitamin E (alpha-tocopherol) | 0.40 | MG |
| Vitamin D (D2 + D3) | 0 | UG |
| Vitamin K (phylloquinone) | 212 | UG |
| Calcium, Ca | 46.0 | MG |
| Iron, Fe | 0.72 | MG |
| Magnesium, Mg | 13.0 | MG |
| Phosphorus, P | 22.0 | MG |
| Potassium, K | 245 | MG |
| Sodium, Na | 19.0 | MG |
| Zinc, Zn | 0.69 | MG |
| Copper, Cu | 0.09 | MG |
| Manganese, Mn | 0.39 | MG |
| Selenium, Se | 0.20 | UG |
| Energy | 64.0 | kJ |
| Ash | 1.3 | G |
| Fluoride, F | 6.7 | UG |
| Pantothenic acid | 0.83 | MG |
| Folic acid | 0 | UG |
| Folate, food | 78.0 | UG |
| Folate, DFE | 78.0 | UG |
| Choline, total | 15.4 | MG |
| Vitamin B-12, added | 0 | UG |
| Retinol | 0 | UG |
| Carotene, beta | 1133 | UG |
| Carotene, alpha | 0 | UG |
| Cryptoxanthin, beta | 0 | UG |
| Vitamin A, IU | 1888 | IU |
| Lycopene | 0 | UG |
| Lutein + zeaxanthin | 0 | UG |
| Vitamin E, added | 0 | MG |
| Vitamin D (D2 + D3), International Units | 0 | IU |
| Fatty acids, total saturated | 0.04 | G |
| SFA 4:0 | 0 | G |
| SFA 6:0 | 0 | G |
| SFA 8:0 | 0 | G |
| SFA 10:0 | 0 | G |
| SFA 12:0 | 0 | G |
| SFA 14:0 | 0.003 | G |
| SFA 16:0 | 0.04 | G |
| SFA 18:0 | 0.002 | G |
| Fatty acids, total monounsaturated | 0.004 | G |
| MUFA 16:1 | 0 | G |
| MUFA 18:1 | 0.004 | G |
| MUFA 20:1 | 0 | G |
| MUFA 22:1 | 0 | G |
| Fatty acids, total polyunsaturated | 0.08 | G |
| PUFA 18:2 | 0.07 | G |
| PUFA 18:3 | 0.01 | G |
| PUFA 18:4 | 0 | G |
| PUFA 20:4 | 0 | G |
| PUFA 20:5 n-3 (EPA) | 0 | G |
| PUFA 22:5 n-3 (DPA) | 0 | G |
| PUFA 22:6 n-3 (DHA) | 0 | G |
| Tryptophan | 0.005 | G |
| Threonine | 0.05 | G |
| Isoleucine | 0.07 | G |
| Leucine | 0.09 | G |
| Lysine | 0.06 | G |
| Methionine | 0.01 | G |
| Cystine | 0.009 | G |
| Phenylalanine | 0.05 | G |
| Tyrosine | 0.04 | G |
| Valine | 0.06 | G |
| Arginine | 0.06 | G |
| Histidine | 0.02 | G |
| Alanine | 0.06 | G |
| Aspartic acid | 0.12 | G |
| Glutamic acid | 0.15 | G |
| Glycine | 0.05 | G |
| Proline | 0.05 | G |
| Serine | 0.04 | G |
| Alcohol, ethyl | 0 | G |
| Caffeine | 0 | MG |
| Theobromine | 0 | MG |
Common Serving Sizes
| Serving | Cal | Protein | Fat | Carbs |
|---|---|---|---|---|
| cup (150g) | 23 | 1.7g | 0.3g | 4.6g |
Scaled from Escarole Drained No Salt Added (Cooked, Boiled)'s per-100g values using USDA portion data.
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Nutrient Highlights
- Escarole Drained No Salt Added (Cooked, Boiled) is a good source of Fiber (10% DV) — see top foods ranked by Fiber
Dietary Considerations
Escarole Drained No Salt Added (Cooked, Boiled) is naturally low in sodium at 19mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.
Rankings Among 8,262 USDA Foods
- Fiber: top 19% (#1,570 of 8,262)
- Vitamin C: top 23% (#1,900 of 8,262)
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Nutrition Facts
Serving Size 100g
* The % Daily Value 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.
Data Source
Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 168413.
View on USDA FoodData Central →