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Boiled Aegean herbs Calories
Low-calorie, fiber-rich boiled mixed Aegean wild herbs high in folate and vitamin K
In season: Spring · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Boiled Aegean herbs (120 g) has 34 calories. That works out to 28 calories per 100 g. It contains 5.5 g of carbs, 2.8 g of protein, 0.5 g of fat and 3.8 g of fiber. Its 372 µg of Vitamin K covers 310% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Boiled Aegean herbs Nutrition Facts
Selected: 1 serving (medium) · 120 g
34
KCAL / 120G
Carbs
5.5g
· 2% DV
Protein
2.8g
· 6% DV
Fat
0.5g
· 1% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 30% · Fat 12%
Boiled Aegean herbs nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 34 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.07 g | 0% |
| Trans fat | 0 g | |
| Sodium | 70 mg | 3% |
| Total carbohydrate | 5.5 g | 2% |
| Fiber | 3.8 g | 14% |
| Protein | 2.8 g | 6% |
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 Boiled Aegean herbs?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 34 kcal |
| 1 tablespoon (chopped) | 15 g | 4 kcal |
| 4 tablespoon (chopped) | 60 g | 17 kcal |
| 1 cup (chopped) | 70 g | 20 kcal |
| 100 g | 100 g | 28 kcal |
| 1 piece (half) | 100 g | 28 kcal |
| 1 serving (large) | 180 g | 50 kcal |
| 1 piece (whole) | 200 g | 56 kcal |
Calculated from 28 calories per 100 g.
Frequently Asked Questions About Boiled Aegean herbs
What are Boiled Aegean herbs?
Boiled Aegean herbs are a Turkish Aegean-style dish made by cooking a mix of seasonal greens, often wild ones. The exact mix varies by place and season, and the herbs are commonly dressed with olive oil and lemon.
How do you cook Boiled Aegean herbs?
To cook Boiled Aegean herbs, sort and wash the greens thoroughly, then add them to boiling water according to how long each type takes to soften. Drain them and serve with olive oil and lemon; cooking different herbs separately helps prevent some from turning mushy.
Which greens are used in Boiled Aegean herbs?
Boiled Aegean herbs can include regional greens such as chicory, wild fennel, nettles, dandelion greens, or other seasonal plants. There is no fixed ingredient list, so the mixture changes with local availability and the cook’s preference.
Why are Boiled Aegean herbs sometimes bitter?
Boiled Aegean herbs can taste bitter because some wild greens, especially chicory-like varieties, naturally have a sharp flavor. Briefly boiling those greens separately and discarding that water can mellow the taste without overcooking the milder herbs.
How are Boiled Aegean herbs traditionally served?
Boiled Aegean herbs are often served warm or at room temperature with olive oil and lemon, either as a side dish or as part of a meze spread. Some versions are topped with garlic yogurt, though that is not essential.
Can you use cultivated greens instead of wild greens in Boiled Aegean herbs?
Yes, cultivated greens can stand in for wild ones in Boiled Aegean herbs, although the flavor will be less varied. Try a mix of familiar greens such as chard and chicory, and adjust the cooking time so each type is tender but not limp.
Should you keep the cooking water from Boiled Aegean herbs?
You can keep the cooking water from Boiled Aegean herbs if the greens are mild and the liquid tastes pleasant; some nutrients move into it during cooking. If the herbs are strongly bitter, discard the water and use only a brief boil to limit nutrient loss.
Can Boiled Aegean herbs be frozen?
Yes, Boiled Aegean herbs can be frozen after they are drained and cooled. Freeze them in airtight, meal-sized portions; thawed greens are usually softer, so they work better in cooked dishes than as a crisp-looking salad.
How long do Boiled Aegean herbs keep in the fridge?
Boiled Aegean herbs keep for about three days in a covered container in the refrigerator. Chill them promptly after cooking and take out only the portion you plan to serve; discard them if their smell or appearance changes.
Can you eat the wild greens in Boiled Aegean herbs raw?
Some greens used in Boiled Aegean herbs can be eaten raw, but that is not true of every wild plant in a mixed bunch. Eat them raw only when you can identify each species and know it is suitable; washing does not make an unknown plant safe.
Boiled Aegean herbs Vitamins & Minerals
Vitamins
Vitamin K
372µg · 310% DV
Vitamin A
348µg · 39% DV
Folate
93.6µg · 23% DV
Vitamin C
16.8mg · 19% DV
Minerals
Manganese
0.55mg · 24% DV
Iron
2.88mg · 16% DV
Copper
0.13mg · 14% DV
Calcium
142mg · 14% DV
Potassium ⭐
384mg · 11% DV
Sodium
70mg · 3% DV
Boiled Aegean herbs Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled Aegean herbs
To burn the 34 calories in 1 serving (medium) (120 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 Boiled Aegean herbs?
Boiled Aegean herbs are a simple preparation of seasonal edible wild greens from Turkey’s Aegean region, simmered until tender. The mix varies with the season and locality, so it may include different leafy herbs rather than one fixed combination.
They are commonly drained and served cool or at room temperature with olive oil and lemon, as a meze or vegetable side. At home, they pair well with grilled fish or other dishes at a Turkish-style table. The dish is light and provides fibre; a 100 g portion has 28 calories. Avoid boiling the greens until they lose all their texture, and add the dressing just before serving.
How Nutritious Is Boiled Aegean herbs?
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 Boiled Aegean herbs 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 Boiled Aegean herbs Contain Allergens?
No known major allergens
Which Diets Is Boiled Aegean herbs 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
Boiled Aegean herbs Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.17g
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.