Endive vs Romaine: Calories and Nutrition Compared (2026)
Endive and Romaine are both low-calorie leafy greens with distinct nutritional profiles.
Both Endive and Romaine contain 17 calories per 100g. Endive has slightly more protein at 1.3 g compared to Romaine's 1.2 g.
Endive and Romaine are popular leafy greens often used in salads and other dishes. This comparison highlights their nutritional content per 100 grams to help you make informed dietary choices.
What Is the Difference Between Endive and Romaine?
Endive is a leafy vegetable known for its slightly bitter taste and crisp texture. It is commonly used in salads and as a garnish. Romaine is a type of lettuce characterized by its elongated leaves and sturdy texture. It is frequently used in salads, particularly Caesar salads.
Endive vs Romaine: Nutrition Side by Side
Below is a side-by-side comparison of Endive and Romaine's nutritional profiles.
| Nutrient (per 100 g) | Endive (raw) | Romaine lettuce (raw) |
|---|---|---|
| Calories | 17 kcal | 17 kcal |
| Protein | 1.3 g | 1.2 g |
| Carbs | 3.4 g | 3.2 g |
| Sugar | 0.3 g | 1.2 g |
| Fat | 0.2 g | 0.3 g |
| Fiber | 3.1 g | 1.8 g |
| Sodium | 22 mg | 8 mg |
Which Is Better, Endive or Romaine?
For weight loss: Both Endive and Romaine have the same calorie content of 17 calories per 100g, making them suitable for weight loss.
For muscle and protein: Endive has a higher protein content at 1.3 g compared to Romaine's 1.2 g per 100g.
For low-carb or low-sugar: Endive has 3.4 g of carbs and 0.3 g of sugar, while Romaine has 3.2 g of carbs and 1.2 g of sugar.
How to Track Endive and Romaine Accurately
It's easy to misjudge portion sizes and macros when consuming leafy greens, as they can appear less substantial than they are. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.
How We Compiled These Numbers
The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.
Frequently Asked Questions (FAQ)
Which has more protein?
Endive has 1.3 g of protein, while Romaine has 1.2 g of protein per 100g.
Which has fewer calories?
Both Endive and Romaine have the same calorie content of 17 calories per 100g.
What is the carbohydrate content of Romaine?
Romaine contains 3.2 g of carbohydrates per 100g.
How much fiber is in Endive?
Endive contains 3.1 g of fiber per 100g.
What is the sugar content in Endive?
Endive has 0.3 g of sugar per 100g.
How much sodium is in Romaine?
Romaine contains 8 mg of sodium per 100g.
Key Takeaways
- Endive: 17 calories, 1.3 g protein, 3.4 g carbs, 0.3 g sugar, 3.1 g fiber, 22 mg sodium.
- Romaine: 17 calories, 1.2 g protein, 3.2 g carbs, 1.2 g sugar, 1.8 g fiber, 8 mg sodium.
- Both greens are low in calories.
- Endive is higher in protein than Romaine.
- Romaine has more sugar compared to Endive.
- Endive has more fiber than Romaine.
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