Group · Vegetables
Curly endive
The curly endive, also called frisée, is a salad with frilly, slightly bitter leaves, recognisable by its pale yellow heart and bright green edges. Crunchy and refreshing, it belongs to the large chicory family, like escarole. With only 26 kcal per 100 g, it is among the lightest vegetables and naturally has a place in a balanced diet. Rich in water and fibre, low in carbohydrate (2.13 g) and almost free of fat (0.3 g), it is a great base for mixed salads. Its slight bitterness lifts dishes and goes as well with mild flavours as with punchy vinaigrettes.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 26 kcal |
| Kilojoules | 108 kJ |
| Protein | 1,7 g |
| Carbohydrate | 2,2 g |
| Fat | 0,3 g |
| Fibre | 4 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin K1298 µg397 %
- Vitamin A286 µg36 %
- Copper0,3 mg30 %
- Vitamin C24 mg30 %
- Manganese0,43 mg22 %
- Potassium420 mg21 %
- Vitamin B51,16 mg19 %
- Vitamin E2,26 mg19 %
- Vitamin B9dietary folate equivalents110 µg
See the other 13 nutrients
- Calcium100 mg13 %
- Magnesium30 mg8 %
- Vitamin B60,11 mg8 %
- Vitamin B20,1 mg7 %
- Phosphorus47 mg7 %
- Iron0,9 mg6 %
- Vitamin B10,06 mg5 %
- Zinc0,42 mg4 %
- Vitamin B30,5 mg3 %
- Selenium1 µg2 %
- Omega-6 LA0,08 g1 %
- Omega-3 ALA0,01 g1 %
- Iodine0,4 µg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
The curly endive is mostly eaten raw, in a fresh salad. Its season runs mainly from late summer to autumn, but it is available almost all year round. To get the most from its nutritional values, wash it carefully leaf by leaf, as its curly heart easily holds soil, then spin it well before dressing.
As for benefits, curly endive provides fibre that helps digestion, water (it hydrates), vitamin K, folate (vitamin B9), a little provitamin A and potassium. Its glycaemic index is very low and its calorie density minimal, which makes it a logical ally for a weight-loss meal. To soften its bitterness, combine it with indulgent ingredients: grilled bacon pieces, a poached egg, croutons, diced cheese or apple wedges.
- Portion: a nice plateful of 70 to 100 g makes an ideal low-calorie starter.
- Dressing: beware of vinaigrette, a real source of hidden calories. Measure the oil and choose a good-quality olive oil, as in the Cretan diet.
- Storage: keep it unwashed in the fridge salad drawer, wrapped in a cloth, and eat it within a few days.
- Variations: you can also fry it briefly or serve it warm to tone down its sharpness.
To vary your green salads, alternate with escarole, rocket or mild lamb’s lettuce. You will find all the other options in the vegetables family.
For active people: curly endive is not a source of energy in itself (very little carbohydrate and protein), but it complements a recovery meal perfectly. Top it with protein sources (chicken, tuna, egg, pulses) and starchy foods to replenish your reserves after exercise. Its water and micronutrient content supports a balanced plate without adding to the calorie total, which is valuable when cutting or stabilising your weight.
Point to watch on weight: the food itself is negligible in calories, but a salad can quickly become rich depending on the extras (cheese, cured meats, sauce). For a truly light meal, rely on controlled toppings and sensible seasoning. You can compare its figures with other foods using the food calorie table.