Nutrition Facts of Escarole

Escarole Nutrition Facts

Nutrient Amount per Serving
Calories 15
Total Fat 0g
Cholesterol 0mg
Sodium 20mg
Total Carbohydrates 3g
Dietary Fiber 2g
Sugar 1g
Protein 1g

Serving Size: 100g or 3.5oz

Escarole Information

Escarole is a leafy green vegetable that belongs to the chicory family. It has broad, curly, and slightly bitter leaves. Bitterness reduces when cooked or blanched. Escarole is a popular ingredient in Mediterranean cuisine, commonly used in salads, soups, and stews.

Health Benefits of Escarole

Escarole is not only delicious but also offers several health benefits:

  • Nutrient-rich: Escarole is low in calories and packed with essential nutrients like vitamins A, C, and K, folate, potassium, and fiber.
  • Anti-inflammatory properties: The phytochemicals present in escarole, such as kaempferol and quercetin, have anti-inflammatory effects that may help reduce inflammation in the body.
  • Improved digestion: The high fiber content of escarole promotes healthy digestion and prevents constipation.
  • Supports bone health: The vitamin K in escarole plays a vital role in bone health by supporting calcium absorption and reducing the risk of fractures.

Frequently Asked Questions (FAQ)

1. How do you prepare escarole?

To prepare escarole, start by removing any wilted or damaged leaves. Rinse it thoroughly under cold water to remove any dirt or debris. You can then chop or tear escarole into smaller pieces and use it raw in salads or cook it by sautéing, steaming, or braising.

2. Can escarole be eaten raw?

Yes, escarole can be eaten raw. Its slightly bitter taste adds a unique flavor to salads. However, if the bitterness is too strong for your liking, you can blanch the leaves in boiling water for a minute or two to mellow the flavor.

3. Is escarole a good source of vitamins and minerals?

Yes, escarole is a great source of vitamins and minerals. It is particularly rich in vitamins A, C, and K, as well as folate and potassium. Including escarole in your diet can help you meet your daily nutrient requirements.

4. Can escarole be substituted for other greens?

Certainly! Escarole can be substituted for other leafy greens like kale, spinach, or Swiss chard in various recipes. However, keep in mind that escarole has a slightly bitter taste, so it may alter the flavor slightly.

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