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Boiled Cibez Greens Calories
Traditional Aegean boiled leafy green, low calorie, high fiber.
In season: Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Boiled Cibez Greens (120 g) has 26 calories. That works out to 22 calories per 100 g. It contains 3.8 g of carbs, 2.6 g of protein, 0.4 g of fat and 3.2 g of fiber. Its 216 µg of Vitamin K covers 180% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Boiled Cibez Greens Nutrition Facts
Selected: 1 serving (medium) · 120 g
26
KCAL / 120G
Carbs
3.8g
· 1% DV
Protein
2.6g
· 5% DV
Fat
0.4g
· 1% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 36% · Fat 12%
Boiled Cibez Greens nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 26 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.07 g | 0% |
| Trans fat | 0 g | |
| Sodium | 34 mg | 1% |
| Total carbohydrate | 3.8 g | 1% |
| Fiber | 3.2 g | 11% |
| Protein | 2.6 g | 5% |
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 Cibez Greens?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 26 kcal |
| 1 piece (small) | 60 g | 13 kcal |
| 1 serving (extra small) | 60 g | 13 kcal |
| 1 serving (small) | 80 g | 18 kcal |
| 1 cup (medium) | 90 g | 20 kcal |
| 100 g | 100 g | 22 kcal |
| 1 serving (large) | 180 g | 40 kcal |
| 2 serving (double) | 240 g | 53 kcal |
Calculated from 22 calories per 100 g.
Frequently Asked Questions About Boiled Cibez Greens
What is boiled Cibez Greens?
Boiled Cibez Greens are young leafy shoots from cabbage-family plants, prepared by cooking them in water. They are associated with Turkey’s Aegean region and are commonly served with olive oil and lemon, sometimes with garlicky yogurt.
How do you cook boiled Cibez Greens?
To make boiled Cibez Greens, trim away tough ends, rinse the leaves thoroughly, and cook them in boiling water until tender. Drain well, then dress with olive oil and lemon; serve warm or chilled.
What do boiled Cibez Greens taste like?
Boiled Cibez Greens taste mildly cabbage-like, with a fresh, slightly earthy note. Young leaves tend to be more tender and mild, while older stems can taste stronger and feel tougher; lemon balances the green flavor.
How are boiled Cibez Greens traditionally served?
Boiled Cibez Greens are usually served as a simple side dish, dressed with olive oil and lemon. In Aegean-style meals, they may also be paired with garlic yogurt and eaten alongside bread, fish, or other shared dishes.
Can you eat Cibez Greens raw instead of boiling them?
Yes, fresh Cibez Greens can be eaten raw after thorough washing, but boiling is the more common preparation. Raw leaves are firmer and can have a stronger cabbage-like flavor, so finely slicing them makes them easier to eat.
How do you remove the bitterness from boiled Cibez Greens?
If boiled Cibez Greens taste bitter, drain the first cooking water and finish cooking them briefly in fresh boiling water. Choosing young, fresh leaves also helps, since mature leaves and thick stems can have a more assertive flavor.
Should you keep or discard the water from boiling Cibez Greens?
Most cooks drain and discard the water used for boiling Cibez Greens, especially if it tastes bitter or contains grit. Drain the leaves thoroughly before seasoning so olive oil and lemon cling instead of becoming diluted.
Can you eat the stems in boiled Cibez Greens?
Yes, the tender stems in boiled Cibez Greens are edible and cook with the leaves. Trim off any woody or damaged ends, and cut thicker stems smaller so they soften at roughly the same time as the leaves.
How should you store leftover boiled Cibez Greens?
Store leftover boiled Cibez Greens in a covered container in the refrigerator and eat them within a few days. Keep them well drained, and add lemon, yogurt, or other toppings when serving rather than before storage.
Can you freeze boiled Cibez Greens?
Yes, boiled Cibez Greens can be frozen after they have been cooled and drained well. Pack them in portions in an airtight container; thawed leaves are softer, so they work better in cooked dishes than in salads.
Boiled Cibez Greens Vitamins & Minerals
Vitamins
Vitamin K
216µg · 180% DV
Vitamin A
504µg · 56% DV
Vitamin C
28.8mg · 32% DV
Folate
81.6µg · 20% DV
Minerals
Calcium
106mg · 11% DV
Manganese
0.23mg · 10% DV
Copper
0.08mg · 9% DV
Potassium ⭐
264mg · 8% DV
Sodium
34mg · 1% DV
Boiled Cibez Greens Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled Cibez Greens
To burn the 26 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 Cibez Greens?
Boiled cibez greens are a traditional dish from Turkey’s Aegean region, especially around İzmir. Cibez refers to tender leaves and shoots from the cabbage family, often cooked simply until soft, then drained. The greens are commonly finished with olive oil and lemon, sometimes with garlic.
Their flavour is mild and leafy, with a gentle cabbage-like note; the cooked leaves stay tender but retain some texture. In the region, they’re served as a meze or alongside fish and other main dishes, and they work just as well as a simple vegetable side elsewhere. They’re low in calories and provide fibre. Add lemon at the table and use olive oil sparingly for a lighter serving.
How Nutritious Is Boiled Cibez Greens?
Nutrient density
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 Cibez Greens 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 Cibez Greens Contain Allergens?
No known major allergens
Which Diets Is Boiled Cibez Greens Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Boiled Cibez Greens Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.