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Cooked guluk greens Calories
Cooked wild greens dish, low calorie, contains fiber and micronutrients
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Cooked guluk greens (180 g) has 58 calories. That works out to 32 calories per 100 g. It contains 9 g of carbs, 3.8 g of protein, 0.7 g of fat and 5 g of fiber. Its 378 µg of Vitamin K covers 315% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Cooked guluk greens Nutrition Facts
Selected: 1 serving (medium) · 180 g
58
KCAL / 180G
Carbs
9g
· 3% DV
Protein
3.8g
· 8% DV
Fat
0.7g
· 1% DV
Fiber
5g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 26% · Fat 11%
Cooked guluk greens nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 58 kcal | |
| Total fat | 0.7 g | 1% |
| Saturated fat | 0.11 g | 1% |
| Trans fat | 0 g | |
| Sodium | 81 mg | 4% |
| Total carbohydrate | 9 g | 3% |
| Fiber | 5 g | 18% |
| Protein | 3.8 g | 8% |
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 Cooked guluk greens?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 58 kcal |
| 1 tablespoon (chopped) | 15 g | 5 kcal |
| 3 tablespoon (chopped) | 45 g | 14 kcal |
| 1 cup (chopped) | 90 g | 29 kcal |
| 100 g | 100 g | 32 kcal |
| ½ piece (half) | 150 g | 48 kcal |
| 1 serving (large) | 250 g | 80 kcal |
| 1 piece (whole) | 300 g | 96 kcal |
Calculated from 32 calories per 100 g.
Frequently Asked Questions About Cooked guluk greens
What are cooked guluk greens?
Cooked guluk greens are a dish made from leafy greens known locally as guluk, often gathered as wild greens. The exact plant meant by the name can vary by region, so the local identification matters when buying or foraging it.
How do you cook guluk greens without tough stems?
For tender cooked guluk greens, separate noticeably thick stems and chop them more finely than the leaves. Add the stems to the pan first so they have longer to soften, then add the leaves and cook until tender.
Can you substitute spinach for cooked guluk greens?
Yes, spinach can stand in for cooked guluk greens in many recipes, but the flavor and texture will differ. Spinach wilts quickly, so add it later than firmer guluk greens and adjust the seasoning after cooking.
Why are my cooked guluk greens watery?
Cooked guluk greens can turn watery if the leaves hold rinse water or release liquid as they soften. Drain them well before cooking, avoid crowding the pan, and let excess moisture evaporate before adding other ingredients.
Does boiling guluk greens remove their nutrients?
Boiling guluk greens can cause some water-soluble nutrients to pass into the cooking water. Use only as much water as needed, or include the cooking liquid in a soup or sauce rather than pouring it away.
Should you blanch guluk greens before sautéing them?
Blanching guluk greens before sautéing is optional. It can soften tougher leaves and mellow a strong or bitter taste, but tender greens can go straight into a pan; drain them thoroughly if you blanch them.
How should you store cooked guluk greens?
Store cooked guluk greens in a covered container in the refrigerator and chill them promptly after cooking. They generally keep for three to four days; discard them if they were left out too long or develop an unusual smell or appearance.
Can you freeze cooked guluk greens?
Yes, cooked guluk greens freeze well when cooled and packed in airtight, meal-sized portions. Drain excess liquid first to limit ice crystals, then thaw in the refrigerator and reheat thoroughly before serving.
What goes well with cooked guluk greens?
Cooked guluk greens pair well with plain yogurt, grains, beans, or bread. Their earthy flavor also works with garlic, lemon, and olive oil; add these at the end so you can adjust the seasoning to taste.
Are cooked guluk greens healthy?
Cooked guluk greens can be a useful vegetable side: they provide fiber and micronutrients without adding much energy on their own. The overall dish changes with its preparation, especially if substantial oil, cheese, or salty seasonings are added.
Cooked guluk greens Vitamins & Minerals
Vitamins
Vitamin K
378µg · 315% DV
Vitamin A
522µg · 58% DV
Vitamin C
25.2mg · 28% DV
Folate
104.4µg · 26% DV
Minerals
Manganese
0.76mg · 33% DV
Iron
3.78mg · 21% DV
Calcium
198mg · 20% DV
Potassium ⭐
576mg · 17% DV
Sodium
81mg · 4% DV
Cooked guluk greens Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cooked guluk greens
To burn the 58 calories in 1 serving (medium) (180 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 Cooked guluk greens?
Cooked guluk greens are a simple dish of edible wild greens known locally as guluk, cooked until tender. The name can refer to different greens in different local traditions, so recipes and exact ingredients may vary; the defining feature is the cooked leafy greens rather than a fixed set of additions.
In Turkey, they can be served as a vegetable side or a light meze, often finished with lemon or eaten alongside yoghurt and bread. Their flavour is gently earthy and herbal, while cooking makes the leaves soft. At 32 calories and 2.8 g of fibre per 100 g, they make a light, fibre-containing addition to a meal. Pair them with beans, eggs or grains when you’d like something more filling.
How Nutritious Is Cooked guluk 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 Cooked guluk 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 Cooked guluk greens Contain Allergens?
No known major allergens
Which Diets Is Cooked guluk 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
Cooked guluk greens Fat Profile
SATURATED
0.11g
MONOUNSATURATED
0.07g
POLYUNSATURATED
0.25g
Omega 6:3 ratio 0.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.