Belgian Endive (Chicory)
The famous ivory, cone-shaped vegetable of Belgium and the Netherlands (witlof / chicory): tightly packed, crunchy leaves with a refined, mild bitterness and a fresh, watery flavour. Its net carbohydrate is very low, so a glycemic index does not apply, and it is known for its prebiotic inulin fibre that supports the gut.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Use the curved white leaves as crunchy natural boats for tuna salad or cheese and egg instead of crackers and toast, for a refreshing starter with zero free carbohydrate.
Best preparation methods
To reduce the bitterness, remove the small cone-shaped core at the base; eat it sliced in a salad with apple and walnuts, or roast it in the oven with a light layer of Gouda.
Important Nutritional Note
The gentle bitterness of endive stimulates the liver and gallbladder and supports smooth digestion; it is one of the best vegetables for people with diabetes and anyone focused on metabolic health.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (80 g) |
|---|---|---|
| Calories | 17 kcal | 13.6 kcal |
| Protein | 1.1 g | 0.9 g |
| Carbohydrate | 3.3 g | 2.6 g |
| Available carbohydrate | 0.5 g | 0.4 g |
| Fat | 0.1 g | 0.1 g |
| Dietary fibre | 2.8 g | 2.2 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It has 17 kcal per 100 g, ranking 7 of 48 in Vegetables (lowest first).
Related foods from the same family:
Frequently asked questions
Is Belgian Endive (Chicory) good for weight loss?
Yes. Belgian Endive (Chicory) is very low in calories (17 kcal per 100 g), so you can eat a generous amount to add volume and fullness to a meal without many calories.
How does Belgian Endive (Chicory) affect blood sugar?
Belgian Endive (Chicory) contains only 0.5 g of available carbohydrate per 100 g, so the glycemic index does not apply and its direct effect on blood sugar is minimal. The meal’s effect depends on what you eat with it, such as bread, rice or sweetened sauces.
What is the nutritional value of a typical portion of Belgian Endive (Chicory)?
A typical 80 g portion of Belgian Endive (Chicory) provides about 14 kcal, 0.9 g protein, 2.6 g carbohydrate, 0.1 g fat and 2.2 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.