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Aegean herb mix Calories
Mixed Aegean wild herbs, low-calorie and fiber-rich
In season: Spring · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Aegean herb mix (150 g) has 48 calories. That works out to 32 calories per 100 g. It contains 7.7 g of carbs, 3.9 g of protein, 0.8 g of fat and 5.7 g of fiber. Its 465 µg of Vitamin K covers 388% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Aegean herb mix Nutrition Facts
Selected: 1 serving (medium) · 150 g
48
KCAL / 150G
Carbs
7.7g
· 3% DV
Protein
3.9g
· 8% DV
Fat
0.8g
· 1% DV
Fiber
5.7g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 29% · Fat 14%
Aegean herb mix nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 48 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.12 g | 1% |
| Trans fat | 0 g | |
| Sodium | 78 mg | 3% |
| Total carbohydrate | 7.7 g | 3% |
| Fiber | 5.7 g | 20% |
| Protein | 3.9 g | 8% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Aegean herb mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 48 kcal |
| 1 piece (mini) | 12 g | 4 kcal |
| 1 cup (chopped) | 35 g | 11 kcal |
| 2 cup (chopped) | 70 g | 22 kcal |
| 100 g | 100 g | 32 kcal |
| 1 serving (small) | 100 g | 32 kcal |
| 1 serving (large) | 220 g | 70 kcal |
| 250 g | 250 g | 80 kcal |
Calculated from 32 calories per 100 g.
Frequently Asked Questions About Aegean herb mix
What is an Aegean herb mix?
An Aegean herb mix is a seasonal blend of edible wild greens used in Aegean and western Turkish cooking. The exact mix varies, but it may include chicory, fennel fronds, mallow, or other locally gathered leaves.
How do you cook an Aegean herb mix?
Aegean herb mix is commonly sautéed in olive oil or briefly boiled until tender. Sort and wash the leaves first, then cook them gently; finish with lemon or garlic. Cooking times vary because the mix can contain both tender and sturdy greens.
What does an Aegean herb mix taste like?
Aegean herb mix usually tastes green and earthy, with a mix of mild, bitter, and sometimes anise-like notes. The flavor changes with the season and the herbs included; lemon, olive oil, or yogurt are common ways to balance it.
Is an Aegean herb mix the same as Greek horta?
No, an Aegean herb mix is not one fixed dish, and horta is a broader Greek term for cooked greens. The two can use similar wild leaves and be served simply with olive oil and lemon, but their ingredients and preparation vary.
How do you wash an Aegean herb mix?
Wash an Aegean herb mix by sorting the leaves and rinsing them repeatedly in a large bowl of water. Grit often hides among wild leaves, so lift the greens out rather than pouring the water over them, and discard tough or damaged parts.
Can you eat an Aegean herb mix raw?
Only eat an Aegean herb mix raw when every leaf is correctly identified and suitable for raw eating. Wild greens can contain grit, and some varieties are traditionally cooked; when the ingredients are uncertain, cook the mix instead.
When is Aegean herb mix in season?
Fresh Aegean herb mix is most commonly available in late winter and spring, when many wild greens are gathered. Its season can shift with local weather and the specific herbs in the blend, so market availability varies by region.
Can you freeze Aegean herb mix?
Yes, you can freeze Aegean herb mix, although the leaves may be softer after thawing. Wash and sort the greens, blanch them briefly if you want to preserve their texture better, then drain, portion, and freeze.
How do you store fresh Aegean herb mix?
Store fresh Aegean herb mix unwashed and dry in the refrigerator, loosely wrapped or in a breathable bag. Moisture speeds wilting and spoilage, so wash it just before cooking and use it while the leaves are still fresh.
Can you use Aegean herb mix in börek?
Yes, cooked Aegean herb mix can be used as a börek filling. Sauté it first and drain off excess liquid so the pastry does not turn soggy; feta-style cheese or herbs such as dill can complement the greens.
Aegean herb mix Vitamins & Minerals
Vitamins
Vitamin K
465µg · 388% DV
Vitamin A
435µg · 48% DV
Vitamin C
27mg · 30% DV
Folate
117µg · 29% DV
Minerals
Manganese
0.72mg · 31% DV
Copper
0.17mg · 19% DV
Calcium
177mg · 18% DV
Iron
3.15mg · 18% DV
Potassium ⭐
510mg · 15% DV
Sodium
78mg · 3% DV
Aegean herb mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Aegean herb mix
To burn the 48 calories in 1 serving (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Aegean herb mix?
Aegean herb mix is a seasonal assortment of edible greens gathered or grown around Turkey’s Aegean region. The particular herbs vary with the season and locality; they are commonly trimmed and cooked until tender, often by boiling or sautéing.
Served warm or at room temperature with olive oil and lemon, it makes a simple meze or a vegetable side alongside a main dish. It is light and fiber-rich, with 3.8 g of fiber per 100 g. For an easy meal, pair it with grilled fish or beans, or use a modest amount of oil if you want to keep the dish lighter.
How Nutritious Is Aegean herb mix?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Aegean herb mix Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Aegean herb mix Contain Allergens?
No known major allergens
Which Diets Is Aegean herb mix Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Aegean herb mix Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.08g
POLYUNSATURATED
0.32g
Omega 6:3 ratio 1.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.