Endive Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
15
per source
Glycemic load
1
Low GL
This food's glycemic index is 15, which is Low GI.
Endive is among the most blood-sugar-neutral vegetables available. A full cup of raw endive contains only about 0.1 g of net carbs after subtracting fiber — the glycemic impact is essentially zero. This is general nutrition information, not medical advice — people with diabetes should confirm dietary choices with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
One cup of raw endive has only 0.1 g of net carbs — almost entirely made up of fiber including prebiotic inulin.
Endive is a member of the chicory family, which is the commercial source of inulin used in food products.
Harvard T.H. Chan School of Public Health — The Nutrition Source
A glycemic index of 55 or below is classified as low; endive at ~15 is among the lowest of any tested food.
What's actually inside
Per 100 g, with your typical serving noted as 1 cup (50 g), raw, chopped. The carb family is what moves blood sugar — fiber is the number that softens the spike.
Total carbs
1.7g
Net carbs
0.1g
total carbs minus fiber
Fiber
1.6g
slows the glucose rise
- Sugars
- 0.1g
- Protein
- 0.6g
- Calories
- 9kcal
Notable nutrients
- Vitamin K116 mcg
- Folate71 mcg
- Vitamin A1025 IU
- Inulin (prebiotic fiber)present
- Potassium157 mg
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Excellent for blood sugar — essentially zero glycemic impact
Endive is among the most blood-sugar-neutral vegetables available. A full cup of raw endive contains only about 0.1 g of net carbs after subtracting fiber — the glycemic impact is essentially zero. This is general nutrition information, not medical advice — people with diabetes should confirm dietary choices with their care team.
Portion guidance
You can eat endive in very generous quantities without any meaningful blood sugar impact. Even a large salad using several cups of endive contributes a negligible carb load. The main limit on endive intake is personal taste preference for its characteristic bitterness, not blood sugar concerns.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Eating raw in salads
Little effectRaw endive preserves all its fiber and inulin intact. Since carb content is near zero either way, GI classification is effectively moot — blood sugar impact is negligible regardless.
Braising or sautéing
Little effectCooking softens endive and reduces the bitterness, with minimal effect on its glycemic impact. Caramelized onions or sweet glazes added during cooking would have a far greater blood sugar effect than the endive itself.
Grilling with olive oil
Little effectGrilling with fat adds calories and may caramelize trace sugars on the surface, but with near-zero carb content the glycemic effect remains essentially unchanged.
Pairing tip
Endive works beautifully as a salad base or boat for protein fillings (tuna, chicken, goat cheese). Its firm leaves make it useful as a low-carb scoop for dips. Use it to add volume to meals without adding meaningful carbs — pairing with protein and healthy fat keeps the whole dish low-impact.
Why GI numbers vary
Formal GI testing for endive is extremely limited, as is the case for most very-low-carb leafy vegetables. The GI value of approximately 15 is an estimate grounded in endive's near-zero net carb composition — similar to other leafy greens where GI measurement is largely academic. Because there are so few digestible carbohydrates to absorb, the concept of GI has minimal practical relevance for endive. What matters nutritionally is its high inulin and fiber content.
Not medical advice. This page is general nutrition information about Endive. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
❓Frequently Asked Questions
Endive's GI is estimated at approximately 15 — firmly low-GI. In practice, GI is barely relevant for endive because a full cup contains almost no net carbohydrates (about 0.1 g after fiber). The glycemic load per serving is essentially zero. Endive is one of the most blood-sugar-neutral vegetables you can eat.
Endive is an excellent choice for people managing blood sugar. Its near-zero net carb content means it has essentially no glycemic impact, and its inulin fiber supports gut health without raising blood glucose. It can be eaten freely in salads, as lettuce wraps, or as a cooked side dish. People with diabetes should always work with their care team for personalized guidance — this is general nutrition information.
Inulin is a type of prebiotic dietary fiber found in chicory family vegetables including endive, frisée, and Belgian endive. It passes through the small intestine undigested and feeds beneficial gut bacteria. Unlike digestible carbohydrates, inulin does not raise blood sugar. Endive's high inulin content contributes to its near-zero net carb count and its reputation as a gut-friendly food.
These are all members of the chicory family with similar nutritional profiles and near-zero glycemic impact. Belgian endive (also called witloof) has tight, pale, cigar-shaped heads. Frisée is a curly-leaved variety with a more delicate texture. Curly endive (broad-leaf endive) has loose, frizzy leaves. All three are interchangeable from a blood sugar standpoint — all are very low-carb and low-GI.
Endive is outstanding for keto diets. A full cup has only about 0.1 g of net carbs, making it one of the most keto-compatible vegetables available. You can use it freely as a salad green, a food scoop, or a cooked side vegetable without worrying about its impact on daily carb limits.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026