Loading...
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, boiled unsalted escarole is highly nutritious and very low in calories, containing only 15 calories per 100g. It is an excellent source of Vitamin K and Vitamin A, which support bone health and immune function, while being naturally free of cholesterol and sodium.
Escarole is rich in Vitamin K, which is essential for blood clotting, and Vitamin A for vision health. It also provides dietary fiber for digestion and contains antioxidants like kaempferol, which may help reduce inflammation and oxidative stress.
Yes, it is an ideal food for weight loss because it is high in volume and fiber but extremely low in calories and fat. The fiber content helps promote satiety, making you feel full for longer periods without consuming many calories.
Boiled escarole is very keto-friendly, as it contains only about 3.07g of carbohydrates per 100g. Since much of this carbohydrate content comes from fiber, the net carb count is very low, fitting easily into a ketogenic or low-carb lifestyle.
Yes, boiled unsalted escarole is naturally vegan and gluten-free. As a simple leafy green vegetable prepared only with water, it is suitable for plant-based diets and those with gluten sensitivities or celiac disease.
Boiling escarole mellows its natural bitterness, resulting in a mild, slightly nutty, and earthy flavor. The texture becomes tender and silky, making it a popular addition to soups, beans, and Italian-style side dishes.
First, wash the leaves thoroughly to remove any sand or grit. Submerge the leaves in a pot of boiling water for 2 to 5 minutes until they reach your desired tenderness, then drain well. Squeezing out excess water after boiling is recommended if you plan to use it in other recipes.
boiled unsalted escarole is a versatile ingredient found in cuisines around the world. With 15 calories per 100g and 1.15 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the vegetable category with complete nutrition information.
View all vegetable →Discover 2 recipes featuring boiled unsalted escarole with step-by-step instructions.
Browse recipes →Yes, the leftover boiling water, often called 'pot liquor,' contains some of the water-soluble vitamins and minerals from the vegetable. It can be used as a nutritious base for vegetable stocks, soups, or stews.
Once boiled and drained, escarole should be stored in an airtight container in the fridge. It will typically stay fresh for 3 to 5 days. If it develops an off-smell or becomes slimy, it should be discarded.
Yes, boiled escarole freezes very well. After boiling, immediately cool it in an ice bath, squeeze out as much moisture as possible, and store it in a freezer-safe bag or container for up to 10-12 months.