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Cibez Greens Calories
Traditional Aegean leafy green, rich in fiber and vitamins
In season: Spring · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Cibez Greens (60 g) has 13 calories. That works out to 22 calories per 100 g. It contains 1.9 g of carbs, 1.3 g of protein, 0.2 g of fat and 1.6 g of fiber. Its 192 µg of Vitamin K covers 160% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Cibez Greens Nutrition Facts
Selected: 1 cup (medium) · 60 g
13
KCAL / 60G
Carbs
1.9g
· 1% DV
Protein
1.3g
· 3% DV
Fat
0.2g
· 0% DV
Fiber
1.6g
· 6% 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%
Cibez Greens nutrition facts table · 1 cup (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 13 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 24 mg | 1% |
| Total carbohydrate | 1.9 g | 1% |
| Fiber | 1.6 g | 6% |
| Protein | 1.3 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 Greens?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 60 g | 13 kcal |
| 1 tablespoon (chopped) | 10 g | 2 kcal |
| 1 cup (chopped) | 30 g | 7 kcal |
| 1 cup (small) | 40 g | 9 kcal |
| 1 cup (shredded) | 50 g | 11 kcal |
| 1 cup (large) | 90 g | 20 kcal |
| 100 g | 100 g | 22 kcal |
| 1 serving (medium) | 100 g | 22 kcal |
| 1 piece (whole) | 150 g | 33 kcal |
| 1 serving (large) | 200 g | 44 kcal |
Calculated from 22 calories per 100 g.
Frequently Asked Questions About Cibez Greens
What are Cibez Greens?
Cibez Greens are a traditional Aegean leafy vegetable made from the young leaves and shoots of brassica plants such as cabbage or cauliflower. They are usually cooked or served as a simple salad, often dressed with olive oil and lemon.
How do you cook Cibez Greens?
Cibez Greens are commonly briefly boiled until just tender, then drained and dressed with olive oil, lemon, and sometimes garlic. They can also be sautéed after boiling. Avoid cooking them until limp, which dulls their texture and color.
What do Cibez Greens taste like?
Cibez Greens have a mild, leafy brassica flavor, with a slight bitterness that can become more noticeable in mature leaves. Lemon and olive oil balance that flavor, while garlic or yogurt makes a more savory, familiar Aegean-style accompaniment.
Can you eat Cibez Greens raw?
Yes, young Cibez Greens can be eaten raw after thorough washing. Chop tender leaves into a salad; older, tougher leaves are usually more pleasant cooked. Remove damaged parts and rinse carefully because soil can collect between the leaves.
How do you prepare Cibez Greens for cooking?
Trim away damaged leaves and tough stems, then rinse the Cibez Greens thoroughly, separating the leaves so grit washes out. Drain and chop them before cooking. If the leaves are especially mature, remove the thickest stem sections for a more tender result.
Where do Cibez Greens come from?
Cibez Greens are associated with the Aegean region of Turkey, where they are a seasonal home-cooking ingredient. The name refers to young brassica greens rather than one universally standardized variety, so the exact plant sold can vary by locality.
How are Cibez Greens traditionally served in Turkey?
In Turkey, Cibez Greens are often served boiled and dressed with olive oil and lemon, either warm or chilled. Garlic yogurt is another common accompaniment. They work as a vegetable side dish rather than needing a complicated sauce or preparation.
How should you store fresh Cibez Greens?
Keep fresh Cibez Greens unwashed in the refrigerator, wrapped loosely in paper to absorb excess moisture. If you have already washed them, dry the leaves well before storing. Discard leaves that become slimy, strongly discolored, or unpleasant-smelling.
Can you freeze Cibez Greens?
Yes, Cibez Greens can be frozen for later cooked dishes. Blanch the cleaned leaves briefly, cool them promptly, drain them very well, and pack them in an airtight freezer-safe container. They soften after thawing, so they are less suited to salads.
What can you use instead of Cibez Greens?
Young cabbage leaves, collard greens, or another mild leafy brassica can stand in for Cibez Greens in cooked dishes. The flavor and tenderness may differ, so adjust cooking time to the substitute and finish with olive oil and lemon for a similar Aegean-style result.
Cibez Greens Vitamins & Minerals
Vitamins
Vitamin K
192µg · 160% DV
Vitamin A
210µg · 23% DV
Vitamin C
19.2mg · 21% DV
Folate
48µg · 12% DV
Minerals
Manganese
0.19mg · 8% DV
Calcium
72mg · 7% DV
Potassium ⭐
186mg · 5% DV
Copper
0.04mg · 4% DV
Sodium
24mg · 1% DV
Cibez Greens Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cibez Greens
To burn the 13 calories in 1 cup (medium) (60 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 Greens?
Cibez Greens are the tender leafy shoots of a brassica, traditionally enjoyed in Turkey’s Aegean region, especially around İzmir. They have a mild cabbage-like flavour and soften quickly when cooked, while keeping a pleasant leafy texture.
In their home region, they are often briefly boiled, drained and dressed with olive oil and lemon, sometimes with garlic. They work as a simple meze or a vegetable side, particularly alongside fish and other home-cooked dishes. Cibez Greens are light and provide fibre; a 100 g portion has 2.7 g of fibre. Cook them just until tender, then finish with lemon for a fresh, uncomplicated side.
How Nutritious Is 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 Cibez Greens 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 Greens Contain Allergens?
No known major allergens
Which Diets Is 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
Cibez Greens Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.03g
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.