Chicory and endive

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By the Nutriveda editorial team · Updated 5 November 2026

Chicory (Cichorium intybus) is a bitter-leaved plant of the daisy family that is eaten in several forms: leafy green chicory, red radicchio and witloof, the pale, tight heads grown from the roots in the dark and sold in North America as Belgian or French endive. 100 g of raw chicory greens has 23 kcal, 298 µg of vitamin K, 110 µg of folate and 4 g of fibre, while 100 g of witloof has only 17 kcal and is 94.5% water. True endive is a related species, Cichorium endivia, which gives curly endive and broad-leaved escarole. For most people chicory is an easy, low-calorie salad leaf; the one real caution is the very high vitamin K in the green leaves for anyone taking warfarin.

Chicory nutrition per 100 g and per portion

Nutrient	Chicory greens, raw, 100 g	Witloof (Belgian endive), raw, 100 g	Witloof, 1 head (53 g)
Energy	23 kcal	17 kcal	9 kcal
Protein	1.7 g	0.9 g	0.5 g
Fat	0.3 g	0.1 g	0.1 g
Carbohydrate	4.7 g	4.0 g	2.1 g
of which sugars	0.7 g	no data	no data
Fibre	4.0 g	3.1 g	1.6 g
Vitamin K	298 µg	no data	no data
Vitamin A (RAE)	286 µg	1 µg	<1 µg
Beta-carotene	3,430 µg	no data	no data
Folate	110 µg	37 µg	20 µg
Vitamin C	24 mg	2.8 mg	1.5 mg
Vitamin E	2.3 mg	no data	no data
Potassium	420 mg	211 mg	112 mg
Calcium	100 mg	19 mg	10 mg
Magnesium	30 mg	10 mg	5 mg
Manganese	0.43 mg	0.10 mg	0.05 mg
Iron	0.9 mg	0.24 mg	0.13 mg

Source: USDA FoodData Central, SR Legacy: “Chicory greens, raw” (FDC 169992) and “Chicory, witloof, raw” (FDC 170404), checked 5 November 2026. The witloof record gives 1 head = 53 g; that column is calculated. “No data” means the USDA record has no value. Values rounded.

The green leaves are dense in vitamin K, beta-carotene and folate; witloof is mostly water with some fibre, folate and potassium. One cup of chopped chicory greens (29 g in the USDA record) gives about 86 µg of vitamin K.

Glycemic index

Chicory and endive are not listed in the international GI tables (Atkinson 2008), so there is no measured value to quote. With 4-5 g of carbohydrate per 100 g, most of it fibre, a salad portion adds very little digestible carbohydrate to a meal. More in What is the glycemic index.

Chicory or endive? The names explained

Two related species of the daisy family (Asteraceae) sit behind these names:

• Chicory, Cichorium intybus. Leaf chicory, red radicchio, green sugarloaf chicory and forcing chicory, grown in the dark into small pale heads called chicons (best-known variety ‘Witloof’), are all this species. Its roots are roasted for a coffee-like drink (see chicory root).
• Endive, Cichorium endivia. A separate species with two main types: curly, narrow-leaved endive (often sold as frisée), mostly used in salads, and broad-leaved endive, usually called escarole, more often cooked (Britannica).

The confusion is mostly about witloof. The UK’s Royal Horticultural Society calls it forcing or Belgian chicory, while Texas A&M AgriLife Extension in the US describes it as witloof chicory, “also called French or Belgian endive”. So a British recipe that says “chicory” and an American one that says “endive” may mean the same pale, pointed head. When in doubt, go by the look: tight, pale and pointed is witloof; frilly or broad and loose is endive.

The table above has USDA values for chicory greens and witloof; curly endive and escarole are not part of this entry’s data.

Health benefits: what the evidence says

• Vitamin K. Vitamin K is needed for normal blood clotting. NIH sets the adequate intake at 120 µg a day for men and 90 µg for women, and names green leafy vegetables as a main source. 100 g of chicory greens has 298 µg, about four times the EU nutrient reference value of 75 µg; even one cup (29 g) covers more than that value. The USDA witloof record has no vitamin K value.
• Folate and vitamin A. 100 g of chicory greens gives 110 µg of folate, 55% of the EU reference value of 200 µg, and 286 µg of vitamin A as beta-carotene, 36% of the 800 µg reference value. Witloof has 37 µg of folate per 100 g and almost no vitamin A.
• Vitamin C and iron from the meal. Chicory greens have 24 mg of vitamin C per 100 g. NIH explains that plant foods contain only non-heme iron, which is absorbed less well than iron from meat, and that vitamin C improves its absorption. A chicory salad next to beans or lentils is a practical pairing.
• Volume for few calories. A whole head of witloof has 9 kcal and about 1.6 g of fibre.

The inulin that chicory is known for is stored mainly in the root, not in the leaves; that is covered in the chicory root entry.

How to eat chicory and endive

• Witloof raw: trim the base, separate the leaves and use them as edible scoops for dips such as hummus, or slice them into salads with orange segments, walnuts or pomegranate seeds. Sweet, fatty and salty partners soften the bitterness.
• Witloof cooked: halve the heads lengthways and brown them slowly in a pan with a little olive oil, or bake them; cooking makes them softer and milder.
• Chicory greens: use young leaves in salads and cook older ones like other bitter greens: blanch briefly, then sauté with garlic and olive oil.
• Radicchio: shred into salads, or quarter and grill or roast until the edges crisp.
• Curly endive and escarole: curly endive for salads, escarole for soups and quick sautés.
• Storage: witloof is grown in the dark to keep it pale and less bitter, so keep it wrapped in the fridge, away from light, and use within a few days.

Who should be careful

• Warfarin (Coumadin). NIH warns that vitamin K can interact seriously with warfarin and that people taking it should keep their vitamin K intake consistent. With 298 µg per 100 g, chicory greens are among the foods where this matters. Keep the amount steady from week to week and talk to your doctor before big changes.
• Irritable bowel syndrome (IBS). On the low-FODMAP diet sheet of Cambridge University Hospitals (NHS), chicory leaves are listed among suitable alternatives, while chicory root, chicory drinks and inulin from chicory root are on the list to avoid. Lists differ: a New South Wales hospital diet specification puts chicory and radicchio among salad foods not allowed, so use the list your dietitian gives you.

FAQ

Is Belgian endive the same as chicory?

Yes. Belgian or French endive is witloof, a forced form of chicory (Cichorium intybus), and in the UK it is usually sold as chicory. True endive is a different species, Cichorium endivia, which includes curly endive and escarole.

Can I eat chicory if I take warfarin?

Usually yes, if the amount stays consistent. Green chicory leaves are very rich in vitamin K, and NIH explains that sudden changes in vitamin K intake can change how warfarin works. Keep your weekly intake similar and talk to your doctor before eating much more or much less than usual.

Is chicory low FODMAP?

The leaves usually are: the Cambridge University Hospitals low-FODMAP sheet lists chicory leaves as a suitable alternative. Chicory root, chicory coffee and added inulin are high in fructans and are on the list to avoid. Hospital lists are not all the same, so follow your dietitian’s version.

Related entries and articles

• Chicory root – the same plant, grown for its root, inulin and chicory coffee
• Dandelion greens – another bitter leaf for salads and sautés
• Romaine lettuce – a milder salad leaf to mix with chicory
• Kale and spinach – other leafy greens rich in vitamin K
• Mediterranean diet shopping list for European supermarkets

Sources

1. USDA FoodData Central, SR Legacy: Chicory greens, raw (FDC 169992). fdc.nal.usda.gov
2. USDA FoodData Central, SR Legacy: Chicory, witloof, raw (FDC 170404). fdc.nal.usda.gov
3. Encyclopaedia Britannica: Chicory. britannica.com
4. Encyclopaedia Britannica: Endive. britannica.com
5. Masabni J, Lillard P. Specialty Crops of Texas: Endive. Texas A&M AgriLife Extension. aggie-horticulture.tamu.edu
6. Royal Horticultural Society: How to grow chicory. rhs.org.uk
7. NIH Office of Dietary Supplements: Vitamin K, Fact Sheet for Health Professionals. ods.od.nih.gov
8. NIH Office of Dietary Supplements: Iron, Fact Sheet for Health Professionals. ods.od.nih.gov
9. Regulation (EU) No 1169/2011, Annex XIII – nutrient reference values. legislation.gov.uk
10. Cambridge University Hospitals NHS Foundation Trust: Low FODMAP diet – reducing fermentable carbohydrates in your diet. cuh.nhs.uk
11. Agency for Clinical Innovation, NSW: Diet specifications for adult inpatients – FODMAPs low. aci.health.nsw.gov.au
12. Atkinson FS, Foster-Powell K, Brand-Miller JC. International Tables of Glycemic Index and Glycemic Load Values: 2008. Diabetes Care 2008;31(12):2281-2283. PMC

This page is for information only and is not medical or dietary advice.