Endive

vegetables

Endive

8/ 10Excellent
Controversy: 5.4

Rated by 11 diets

9 approve1 caution1 avoid
Is Endive Healthy?

Yes — Endive is broadly considered healthy. 9 out of 11 diets approve it.

Nutrition Facts
Per 100g
Calories
17kcal
Protein
1.3g
Carbs
3.4g
Fat
0.2g
Fiber
3.1g
Sugar
0.3g
Sodium
22mg

Diet Ratings

Keto8/10APPROVED

Endive contains approximately 3.3g net carbs per 100g. Low-carb leafy green with good fiber content and minimal impact on ketosis.

Vegan9/10APPROVED

Whole plant food with no animal products or derivatives. Leafy green vegetable suitable for all vegan diets.

Paleo9/10APPROVED

Leafy green vegetable with minimal processing. Low carbohydrate, nutrient-dense, and consistent with paleo principles.

Mediterranean8/10APPROVED

Leafy green with high fiber, low calories, and good micronutrient profile. Used in Mediterranean cuisines. Supports plant-based emphasis.

Carnivore1/10AVOID

Leafy green vegetable, plant-derived. Excluded from carnivore diet regardless of micronutrient content. No animal-derived alternative provides equivalent nutrition.

Whole309/10APPROVED

Leafy vegetable with no excluded ingredients. Whole, unprocessed, fully compliant.

Low-FODMAP4/10CAUTION

Endive (chicory endive) contains fructans and is low-FODMAP only at very restricted portions (approximately 1 cup raw or 75g per Monash). Larger servings exceed thresholds.

iMonash University rates endive as low-FODMAP at ≤75g; however, some practitioners recommend avoidance during strict elimination due to fructan variability and potential cumulative FODMAP load.

DASH9/10APPROVED

Low-calorie leafy vegetable with fiber, minimal sodium, and good potassium content. Excellent DASH vegetable for salads and cooked preparations.

Zone8/10APPROVED

Low-glycemic leafy vegetable with minimal net carbs and high fiber. Excellent Zone carb foundation. Supports satiety and micronutrient intake without glycemic disruption. Aligns with Dr. Sears' emphasis on non-starchy vegetables.

Anti-Inflammatory7/10APPROVED

Leafy green with good anti-inflammatory properties. Contains inulin (prebiotic fiber), polyphenols, and antioxidants. Low calorie, supports healthy microbiome, and provides bitter compounds that aid digestion. Solid choice for anti-inflammatory eating.

GLP-1 Friendly8/10APPROVED

Low-calorie leafy vegetable with good fiber content, minimal fat, and high water content. Nutrient-dense per calorie. Works well in small portions and supports GLP-1 dietary goals of volume with minimal calories.

Controversy Index

Score range: 1–9/10. Higher controversy = more disagreement between diets.

Consensus5.4Divisive

Diet-Specific Tips for Endive

Keto — 8/10
  • 3.3g net carbs per 100g
  • Leafy green vegetable
  • High fiber relative to carbs
  • Whole food, unprocessed
Vegan — 9/10
  • 100% plant-based
  • Whole food
  • Good fiber source
  • No processing required
Paleo — 9/10
  • Leafy green
  • Unprocessed
  • Low carbohydrate
  • Nutrient-dense
Mediterranean — 8/10
  • Leafy green vegetable
  • High fiber, low calorie
  • Mediterranean culinary tradition
  • Minimal processing
Whole30 — 9/10
  • Leafy vegetable
  • No additives
  • Naturally compliant
Low-FODMAP — 4/10
  • Fructan content
  • Restricted portion: ≤75g
  • High-FODMAP at typical salad servings
DASH — 9/10
  • Very low sodium
  • Good fiber content
  • Low calorie density
  • Supports digestive health
Zone — 8/10
  • Very low glycemic index
  • High fiber, low net carbs
  • Micronutrient-dense
  • Flexible portioning
Anti-Inflammatory — 7/10
  • inulin prebiotic fiber
  • polyphenol content
  • supports gut microbiome
  • low glycemic impact
  • bitter compounds aid digestion
GLP-1 Friendly — 8/10
  • High fiber (1.5g per cup)
  • Very low calorie density
  • High water content
  • Contains inulin (prebiotic fiber)
  • Easy to digest
Last reviewed: Our methodology