Escarole, cooked, fat added in cooking
✓
Cup135 g
✓
Head, Yields321 g

Calories in 1 head, yields (321 g)
189.4 calories, 122.4 from fat
 
Carbs
15 g
 
Proteins
5.6 g
 
Fat
13.6 g
 
Sat. Fat
2.8 g

KEY FACTS

(learn about health benefits or risks)
  • Escarole, cooked, fat added in cooking has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.02 cal/oz).
  • Rich in vitamins and minerals (175.6%/cal) - a good source of Vitamin K (helps prevent cancer), Vitamin B6 (helps decrease asthma attacks in severity and frequency), Vitamin A (helps prevent infectious diseases and vision problems), Vitamin B12 (helps prevent Alzheimer's disease) and Potassium (it plays an important role for normal muscle contraction).
  • Escarole, cooked, fat added in cooking contains a moderate amount of risky components that may include saturated fat and sodium (0.01%/oz).
  • Good source of fiber (17% of DV/100g)!
Calories Nutrition Risky Content
Low
Density
(0.6 cal/g)
High
Density
(175.6 %/cal)
Medium
Density
(0.3 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
11%
Protein
5%
Carbs
55%
Fiber
21%
Fat
14%
Saturated Fat
0%
Cholesterol
78%
Sodium
0%
Added Sugar

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VITAMINS

(% of daily value based on 2000 calories per day)

Great source of Vitamin K

Helps prevent coronary artery disease and heart failure; Fights Alzheimer's disease.

MINERALS

(% of daily value based on 2000 calories per day)

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Escarole, cooked, fat added in cooking

Serving Size: head, yields (321g)

* Amount Per Serving
Calories 189.4 cal
Calories from Fat 122.4 cal
% Daily Value
Total Fat 13.6 g 20.9%
Saturated Fat 2.8 g 13.9%
Cholesterol 0 mg 0%
Sodium 1874.6 mg 78.1%
Total Carbohydrate 15 g 5%
Dietary Fiber 13.8 g 55.2%
Sugars (Added) 0 g 0%
Protein 5.6 g 11.1%
 
Vitamins
Vitamin A 2097.2 IU 41.9%
Vitamin B6 0.9 mg 43.8%
Vitamin B12 2.3 mcg 38.5%
Vitamin C 17.3 mg 28.9%
Vitamin D 0.3 mcg 0.1%
Vitamin E 0 mg 0%
Vitamin K 1043.6 mcg 1304.5%
 
Minerals
Calcium (Ca) 224.7 mg 22.5%
Copper (Cu) 0.4 mg 20.9%
Iron (Fe) 3.5 mg 19.4%
Magnesium (Mg) 64.2 mg 16.1%
Manganese (Mn) 0 mg 0%
Potassium (K) 1258.3 mg 36%
Phosphorus (P) 115.6 mg 11.6%
Selenium (Se) 1 mcg 1.4%
Zinc (Zn) 3.3 mg 22.3%