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Cibez Calories
Nutritious leafy green, regional specialty
In season: Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Cibez (80 g) has 19 calories. That works out to 24 calories per 100 g. It contains 2.8 g of carbs, 1.7 g of protein, 0.2 g of fat and 2.2 g of fiber. Its 256 µg of Vitamin K covers 213% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Cibez Nutrition Facts
Selected: 1 cup (medium) · 80 g
19
KCAL / 80G
Carbs
2.8g
· 1% DV
Protein
1.7g
· 3% DV
Fat
0.2g
· 0% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 34% · Fat 9%
Cibez nutrition facts table · 1 cup (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 19 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 32 mg | 1% |
| Total carbohydrate | 2.8 g | 1% |
| Fiber | 2.2 g | 8% |
| Protein | 1.7 g | 3% |
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 Cibez?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 80 g | 19 kcal |
| 1 piece (small) | 40 g | 10 kcal |
| 1 cup (small) | 50 g | 12 kcal |
| 1 piece (medium) | 70 g | 17 kcal |
| 100 g | 100 g | 24 kcal |
| 1 serving (medium) | 100 g | 24 kcal |
| 1 cup (large) | 120 g | 29 kcal |
| 1 piece (large) | 120 g | 29 kcal |
| 1 serving (large) | 150 g | 36 kcal |
Calculated from 24 calories per 100 g.
Frequently Asked Questions About Cibez
What is Cibez?
Cibez is a leafy green from Turkey, especially associated with the Aegean region. The name commonly refers to tender shoots and leaves from cabbage-family plants, though local usage can vary.
What does Cibez taste like?
Cibez has a mild, green, cabbage-like flavour, with a slightly sharper taste when eaten raw. Cooking softens the leaves and mellows their flavour, making lemon and olive oil natural accompaniments.
How do you cook Cibez?
Cibez is commonly briefly boiled, drained and dressed with olive oil and lemon. You can also sauté it, but cook it only until tender so the leaves do not become mushy.
How do you clean Cibez before cooking?
Remove any yellow or damaged leaves and trim tough stem ends from the Cibez. Rinse the bunch thoroughly in cold water, separating the leaves so grit trapped between them washes away.
Can you eat Cibez raw?
Yes, fresh Cibez can be eaten raw after thorough washing, for example in a salad. It is more often cooked, and its raw flavour is sharper and more cabbage-like.
Is Cibez the same as kale or cabbage?
No, Cibez is not simply another name for kale or a cabbage head. It is a Turkish regional leafy green, generally referring to young shoots and leaves from cabbage-family plants.
Where can you buy Cibez?
Cibez is easiest to find in season at Turkish greengrocers and local markets, particularly in the Aegean region. Outside Turkey, try Turkish or Mediterranean markets that stock regional greens.
Can you freeze Cibez?
Yes, Cibez freezes best after a brief blanch. Cool and drain it well, divide it into portions, and seal them in a freezer-safe container; thawed leaves will be softer than fresh ones.
How should you store fresh Cibez?
Keep fresh Cibez unwashed in the refrigerator, loosely wrapped in a slightly damp paper towel inside a perforated bag. Wash it just before cooking, and discard leaves that turn slimy or yellow.
What do you serve with Cibez?
Cibez is often served warm or at room temperature with olive oil and lemon, sometimes with garlic yogurt. In Turkish meals, it also works as a vegetable side alongside fish or other main dishes.
Cibez Vitamins & Minerals
Vitamins
Vitamin K
256µg · 213% DV
Vitamin A
1440µg · 160% DV
Vitamin C
32mg · 36% DV
Folate
88µg · 22% DV
Minerals
Manganese
0.32mg · 14% DV
Calcium
88mg · 9% DV
Iron
1.36mg · 8% DV
Potassium ⭐
256mg · 8% DV
Sodium
32mg · 1% DV
Cibez Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cibez
To burn the 19 calories in 1 cup (medium) (80 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 Cibez?
Cibez is a regional leafy green from Turkey’s Aegean coast, especially associated with İzmir. It is made up of the tender leaves and slender stems of plants in the cabbage family, often gathered from cabbage or cauliflower plants. Fresh bunches are cooked much like other hardy greens.
Its flavour is mild and grassy, with tender leaves and stems that keep a little bite when briefly cooked. In Turkey, cibez is commonly boiled and dressed with olive oil and lemon, served warm or cold as a side or meze; garlic yoghurt is another familiar accompaniment. It is a low-calorie green with useful fibre. Keep the cooking time short, and try it alongside fish or beans.
How Nutritious Is Cibez?
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 Cibez 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 Cibez Contain Allergens?
No known major allergens
Which Diets Is Cibez 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
Cibez Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.