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Bikla Calories
Leafy green; low-calorie, fiber-rich, and micronutrient-dense.
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Bikla (35 g) has 8 calories. That works out to 23 calories per 100 g. It contains 1.3 g of carbs, 0.7 g of protein, 0.1 g of fat and 0.8 g of fiber. Its 101.5 µg of Vitamin K covers 85% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Bikla Nutrition Facts
Selected: 1 cup (chopped) · 35 g
8
KCAL / 35G
Carbs
1.3g
· 0% DV
Protein
0.7g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 31% · Fat 11%
Bikla nutrition facts table · 1 cup (chopped) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 8 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 19 mg | 1% |
| Total carbohydrate | 1.3 g | 0% |
| Fiber | 0.8 g | 3% |
| Protein | 0.7 g | 1% |
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 Cup of Chopped Bikla?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 35 g | 8 kcal |
| 1 piece (whole) | 12 g | 3 kcal |
| 1 cup (shredded) | 25 g | 6 kcal |
| 5 piece (whole) | 60 g | 14 kcal |
| 2 cup (chopped) | 70 g | 16 kcal |
| 1 serving (small) | 80 g | 18 kcal |
| 100 g | 100 g | 23 kcal |
| 1 serving (medium) | 120 g | 28 kcal |
| 1 serving (large) | 180 g | 41 kcal |
Calculated from 23 calories per 100 g.
Frequently Asked Questions About Bikla
What is Bikla?
Bikla is an edible leafy green. Its leaves can be eaten raw or cooked, and it can be used much like other leafy vegetables in salads, sautés, soups, and fillings.
How do you cook Bikla?
Sautéing Bikla briefly is a simple way to cook it. Wash and chop the leaves, then cook them in a pan with a little oil until wilted; garlic, onion, and lemon make useful flavor pairings.
What does Bikla taste like?
Bikla has a fresh, leafy, mildly grassy flavor. Cooking softens the leaves and makes their flavor more pronounced, while lemon or vinegar can brighten it and garlic can add savory depth.
Can you eat Bikla raw?
Yes, Bikla can be eaten raw. Wash the leaves thoroughly and slice them finely for salads; larger leaves may feel tougher uncooked, so tender leaves are usually the easiest to enjoy raw.
Are Bikla stems edible?
Yes, Bikla stems can be eaten if they are tender. Chop them finely and start cooking them before the leaves, since stems may take longer to soften; discard any parts that are unusually tough or woody.
How do you wash Bikla leaves?
Separate the Bikla leaves and rinse them individually under cool running water. Soil can cling in folds and around the stems, so inspect those areas before drying and chopping the leaves.
How should you store fresh Bikla?
Store unwashed, dry Bikla in a loosely closed bag or container in the refrigerator’s crisper drawer. Moisture can make leafy greens deteriorate faster, so rinse the leaves just before you plan to use them.
Can you freeze Bikla?
Yes, Bikla can be frozen, though the thawed leaves will be soft and are best used in cooked dishes. Wash and chop them, briefly blanch and cool them, then drain well before packing them for the freezer.
Can Bikla replace spinach in recipes?
Yes, Bikla can replace spinach in many cooked recipes, including soups, sautés, and savory fillings. Check the leaves as they cook because their thickness can change how long they take to soften.
How do you use Bikla in a salad?
Use young, tender Bikla leaves in a salad after washing and drying them well. Slice larger leaves thinly and pair them with a sharp dressing, such as lemon and olive oil, to balance their leafy flavor.
Bikla Vitamins & Minerals
Vitamins
Vitamin K
101.5µg · 85% DV
Vitamin A
129.5µg · 14% DV
Vitamin C
11.2mg · 12% DV
Folate
33.25µg · 8% DV
Minerals
Manganese
0.15mg · 7% DV
Calcium
42mg · 4% DV
Iron
0.74mg · 4% DV
Magnesium
15mg · 4% DV
Potassium ⭐
109mg · 3% DV
Sodium
19mg · 1% DV
Bikla Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bikla
To burn the 8 calories in 1 cup (chopped) (35 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 Bikla?
Bikla is a leafy green eaten as a vegetable. Its leaves can be washed and added raw to salads, or cooked as a side or part of a larger dish. Where it is available, prepare it much like other tender greens: briefly sauté, steam or stir it into soups and stews rather than cooking it for a long time.
The leaves soften when cooked and have a mild, green flavour. Serve them alongside grains, eggs or a main dish, or pair them with lemon and a little olive oil. Bikla is low in calories and provides fibre and micronutrients; it has 23 calories per 100 g. For a lighter serving, cook it with modest amounts of oil and use herbs or citrus for extra flavour.
How Nutritious Is Bikla?
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
Medium
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 Bikla Processed?
NOVA 1
Unprocessed
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 Bikla Contain Allergens?
No known major allergens
Which Diets Is Bikla 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
Bikla Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.