Escarole: calories and nutrition facts

Escarole has 21 kcal per 100 g. One serving, 1 Serving (80 g), has 16 kcal.

Calories: 21 kcal
Protein: 1.4 g
Carbohydrates: 2 g
Fat: 0.2 g

Per 100 g

Escarole: how many calories?

Escarole has 21 kcal per 100 g, with 1.4 g protein, 2 g carbs and 0.2 g fat. A 80 g serving (1 Serving) has 16 kcal. That is less than the average for Fruits & Veggies (109 kcal per 100 g). Most of its calories come from carbohydrates.

Where the calories come from

Protein36%
Carbohydrates51%
Fat13%

Calculate a portion

Amountg

Calories: 16 kcal
Protein: 1.2 g
Carbohydrates: 1.6 g
Fat: 0.2 g

Nutrition facts

Nutrient	Per 100 g	Per serving (80 g)
Calories	21 kcal	16 kcal
Fat	0.2 g	0.2 g
of which saturated fat	0.1 g	0 g
Carbohydrates	2 g	1.6 g
of which sugars	0.7 g	0.6 g
Fiber	2.3 g	1.8 g
Protein	1.4 g	1.2 g
Sodium	14 mg	11 mg
Water	92.9 g	74.3 g
Vitamin C	11.5 mg	9.2 mg
Calcium	54 mg	43 mg
Iron	0.4 mg	0.3 mg
Potassium	314 mg	251 mg
Magnesium	14 mg	11 mg

Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.

Share of reference intakes

Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).

Nutrient	Of reference intake
Calories(21 kcal)	1%
Fat(0.2 g)	0%
of which saturated fat(0.1 g)	0%
Carbohydrates(2 g)	1%
of which sugars(0.7 g)	1%
Protein(1.4 g)	3%
Salt(0.03 g)	1%

What the EU thresholds say

Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.

Low energy (40 kcal or less)
High protein (at least 20% of calories)
Low fat (3 g or less)
Low sugars (5 g or less)
Low sodium (120 mg or less)

Escarole: frequently asked questions

Escarole: how many calories per serving?

A 80 g serving (1 Serving) has 16 kcal.

Escarole: how much protein?

Escarole contains 1.4 g of protein per 100 g, 3% of the 50 g reference intake.

Escarole: how much fibre?

Escarole provides 2.3 g of fibre per 100 g, 9% of the 25 g a day recommended by EFSA.

Escarole: how much makes 100 kcal?

100 kcal is about 488 g of this food.

Your personal calorie plan in 2 minutes

Start for free