Chicory greens, raw
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Chicory greens are the crisp, slightly bitter leaves of the chicory plant, often sold in bunches or pre-washed bags. Their texture is tender yet sturdy, with a distinctive, pleasantly earthy flavor that mellows when cooked. Nutritionally, they are a low-calorie powerhouse, offering an excellent source of vitamin K and a good source of vitamin A per serving.
Calorie split: 24% protein · 66% carbs · 10% fat
↓ Full nutrition💚 Why it's loved
People love chicory greens for their bold, peppery bitterness that adds complexity to salads and cooked dishes, a flavor prized in many culinary traditions. Their versatility allows them to be enjoyed raw, sautéed, braised, or even grilled, making them a staple in seasonal cooking.
⚠️ Watch-outs & how to enjoy it better
The pronounced bitterness can be off-putting to some palates, especially children or those new to bitter greens. The inulin fiber, while beneficial, can cause gas or bloating in sensitive individuals if introduced too quickly. To counteract bitterness, pair with a sweet or acidic dressing (like a honey-mustard vinaigrette) or a rich fat (like avocado or cheese). To minimize digestive discomfort, start with small portions and cook the greens, which can break down some of the inulin.
Key benefits
- Rich in vitamin K, essential for bone health and blood clotting.
- Good source of vitamin A, supporting vision and immune function.
- High in inulin, a prebiotic fiber that feeds beneficial gut bacteria.
- Very low in calories and carbohydrates, suitable for weight management.
- Contains antioxidants like lutein and zeaxanthin.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The roots of the chicory plant are roasted and ground to create a popular coffee additive or substitute, famously used in New Orleans-style coffee blends.
Full nutrition (USDA data · scales with serving)
| Water | 92.0 g |
| Energy | 23.0 kcal |
| Energy | 96.0 kj |
| Protein | 1.7 g |
| Total lipid (fat) | 0.30 g |
| Ash | 1.3 g |
| Carbohydrate, by difference | 4.7 g |
| Fiber, total dietary | 4.0 g |
| Total Sugars | 0.70 g |
| Calcium, Ca | 100 mg |
| Iron, Fe | 0.90 mg |
| Magnesium, Mg | 30.0 mg |
| Phosphorus, P | 47.0 mg |
| Potassium, K | 420 mg |
| Sodium, Na | 45.0 mg |
| Zinc, Zn | 0.42 mg |
| Copper, Cu | 0.29 mg |
| Manganese, Mn | 0.43 mg |
| Selenium, Se | 0.30 ug |
| Vitamin C, total ascorbic acid | 24.0 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.10 mg |
| Niacin | 0.50 mg |
| Pantothenic acid | 1.2 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 110 ug |
| Folic acid | 0.00 ug |
| Folate, food | 110 ug |
| Folate, DFE | 110 ug |
| Choline, total | 12.8 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 286 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 3430 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 5717 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 10300 ug |
| Vitamin E (alpha-tocopherol) | 2.3 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 298 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.07 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.06 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.01 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.13 g |
| PUFA 18:2 | 0.11 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.03 g |
| Threonine | 0.05 g |
| Isoleucine | 0.10 g |
| Leucine | 0.07 g |
| Lysine | 0.07 g |
| Methionine | 0.01 g |
| Phenylalanine | 0.04 g |
| Valine | 0.08 g |
| Arginine | 0.12 g |
| Histidine | 0.03 g |
FAQ
Are chicory greens the same as radicchio or Belgian endive?
They are all varieties of the same plant species (Cichorium intybus or Cichorium endivia). Chicory greens typically refer to the loose-leaf, wild-type form, while radicchio and Belgian endive are cultivated varieties bred for specific shapes and slightly milder flavors.
How do I reduce the bitterness when eating them raw?
Soak the leaves in ice water for 10-15 minutes before using. This can help draw out some of the bitter compounds. Also, pairing them with sweet ingredients (like fruit or a sweet vinaigrette) or fatty components (like nuts, cheese, or avocado) balances the flavor profile.
Can I cook chicory greens? What's the best method?
Yes, cooking mellows the bitterness significantly. Sautéing quickly with garlic and olive oil is a classic method. Braising them slowly in broth with a splash of lemon juice or vinegar also tenderizes the leaves and creates a flavorful side dish.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.23 kcal/g · 30% calories from protein · 4.0 g fiber · 0.7 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.11 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.