Chicory Greens Nutrition Calculator — Calories & Nutrition per Serving

Raw chicory greens (FDC 169992) deliver 286mcg vitamin A RAE per 100g (32% DV) from 3,430mcg beta-carotene — one of the richest carotenoid sources among common leafy greens. Only dandelion greens (508mcg) and spinach (469mcg) consistently surpass chicory greens in vitamin A content. Combined with 298mcg vitamin K (248% DV), chicory greens provide two fat-soluble vitamins at exceptional levels simultaneously ^[1].

Lutein + zeaxanthin at 10,300mcg per 100g is among the highest of any common food — exceeding kale (~6,260mcg) and spinach (~6,250mcg). These carotenoid pigments accumulate in the retina and are tracked by researchers studying macular pigment density. For nutrition logging, this is a distinguishing feature that sets chicory greens apart from other bitter greens ^[1][2].

At just 23 calories per 100g, this vitamin density is remarkable: one cup of chopped chicory greens (~29g) provides 83mcg vitamin A (9% DV), 86mcg vitamin K (72% DV), and 2,987mcg lutein + zeaxanthin at just 7 calories. The per-calorie vitamin A delivery is 12.4mcg per calorie — exceeding sweet potato (8.2mcg/kcal) and approaching carrots (20.4mcg/kcal), which remain the densest common source ^[1].

The 10,300mcg lutein and zeaxanthin per 100g in chicory greens is a standout statistic. For comparison: kale has ~6,260mcg, spinach has ~6,250mcg, and romaine lettuce has ~2,635mcg. Among readily available leafy greens, chicory greens appear to be the densest single-food source of these xanthophyll carotenoids ^[1].

Lutein and zeaxanthin are fat-soluble pigments — their absorption improves significantly when consumed with dietary fat. Sautéing chicory greens in olive oil (a traditional Italian preparation) enhances bioavailability of these carotenoids while adding approximately 22 extra calories per 100g of cooked greens ^[2].

These compounds are not captured in the standard macronutrient panel and contribute zero calories. For logging purposes, the USDA's 23-calorie value remains the correct energy figure. The lutein + zeaxanthin content is informational — it's what makes chicory greens nutritionally distinct from endive (0mcg) or radicchio, despite being closely related species ^[3].

Chicory greens contain 4.0g dietary fiber per 100g (14% DV) — higher than kale (4.1g), spinach (2.2g), or endive (3.1g). The fiber includes both insoluble fiber (cellulose from the sturdy leaf structure) and inulin — a prebiotic soluble fiber characteristic of the Cichorium genus. Chicory root is the commercial source of most supplemental inulin; the leaves contain lower but meaningful amounts ^[2][3].

Potassium at 420mg per 100g (9% DV) surpasses banana (358mg) and most leafy greens. One bunch (~100g) of raw chicory greens provides the same potassium as a medium banana at roughly 1/4 the calories. Combined with the 4g fiber, this positions chicory greens as a useful food for both fiber and potassium logging targets ^[1].

Additional macronutrient details: 1.7g protein (30% of calories), 0.7g sugars (very low), and 92% water content. The protein-to-calorie ratio of 7.4g per 100 kcal is among the highest for any vegetable — reflecting chicory greens' extreme calorie efficiency ^[1].

The Cichorium genus is the primary natural source of inulin — a fructan-type prebiotic fiber. While chicory root contains 15-20% inulin by weight (and is used for commercial extraction), the greens contain smaller but nutritionally relevant amounts. Inulin reaches the colon intact where it's fermented by beneficial bacteria, particularly Bifidobacterium species ^[2][3].

The characteristic bitter flavor of chicory greens comes from sesquiterpene lactones — primarily lactucopicrin (intybin) and lactucin. These are the same bitter compounds found in endive and radicchio, concentrated in the white midribs. The bitterness intensity increases with plant maturity and decreases with blanching techniques used in Belgian endive production ^[3][4].

Vitamin E at 2.26mg per 100g (15% DV) is notably high for a leafy green — most salad greens have less than 0.5mg. Combined with the high beta-carotene (3,430mcg) and lutein content, chicory greens have a robust antioxidant profile that is captured across multiple nutrient categories in the USDA panel ^[1].

Both are bitter, nutritionally dense greens from related plant families. Dandelion greens lead in vitamin K (778mcg vs. 298mcg) and vitamin A (508mcg vs. 286mcg), but at nearly double the calories (45 vs. 23 kcal per 100g). Chicory greens deliver better nutrient density per calorie for these vitamins ^[1].

Chicory greens win in folate (110mcg vs. 27mcg) by a factor of 4x, and in vitamin C (24mg vs. 35mg — dandelion wins here) and vitamin E (2.26mg vs. 3.44mg — dandelion also wins). The mineral profiles are comparable: chicory has more potassium (420mg vs. 397mg) while dandelion has more calcium (187mg vs. 100mg) and iron (3.1mg vs. 0.9mg) ^[1].

For practical logging: both are typically consumed in similar preparations (sautéed with garlic, in soup, raw in bitter salads). Chicory greens are more widely available in grocery stores, especially in Italian and Mediterranean markets. Dandelion greens are more often foraged or found in specialty stores. The choice often depends on availability rather than nutritional preference ^[2].