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Iron and fiber source, low calorie, traditional Anatolian herb
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Cooked madimak greens (120 g) has 38 calories. That works out to 32 calories per 100 g. It contains 6.8 g of carbs, 2.8 g of protein, 0.5 g of fat and 3.8 g of fiber. Its 110.4 µg of Vitamin K covers 92% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 120 g
38
KCAL / 120G
Carbs
6.8g
· 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 63% · Protein 26% · Fat 11%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 38 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.08 g | 0% |
| Trans fat | 0 g | |
| Sodium | 14 mg | 1% |
| Total carbohydrate | 6.8 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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 120 g | 38 kcal |
| 1 tablespoon (chopped) | 10 g | 3 kcal |
| ½ cup (small) | 60 g | 19 kcal |
| 1 piece (small) | 80 g | 26 kcal |
| 100 g | 100 g | 32 kcal |
| 1 serving (medium) | 150 g | 48 kcal |
| 1 piece (large) | 200 g | 64 kcal |
| 2 cup (large) | 240 g | 77 kcal |
Calculated from 32 calories per 100 g.
Cooked madimak greens are a traditional Anatolian dish made from madimak, a wild edible herb. The greens are usually chopped and cooked with onion; home and regional recipes may also include bulgur or meat.
Traditional cooked madimak greens are made by softening chopped greens with onion and cooking them until tender. Bulgur is a common addition, while some versions include pastırma or minced meat; recipes vary between households and regions.
Cooked madimak greens have an earthy, leafy flavor that can be mildly tangy. The taste changes with the season and recipe: onion and bulgur soften it, while pastırma or meat gives the dish a richer, savory character.
Cooked madimak greens are associated with Anatolian cooking, especially Central Anatolia and Sivas. Madimak is a wild herb found in parts of the region, and local cooks have their own ways of preparing it.
Yes, cooked madimak greens can be frozen. Cool the dish, divide it into meal-sized containers, and freeze it; the greens may be softer after thawing, so reheat gently and stir carefully.
Reheat cooked madimak greens gently in a saucepan or skillet, adding a little water if they seem dry. Stir until the dish is steaming hot throughout, and avoid warming the same portion repeatedly.
Trim away tough stems and roots, then rinse madimak greens thoroughly in several changes of water. Wild-harvested leaves can hold grit and small plant debris, so check them as you wash.
No, cooked madimak greens do not always contain bulgur. Many traditional home recipes use it, but the greens can also be cooked with onion alone or with additions such as pastırma or minced meat.
Cooked madimak greens pair well with plain yogurt and bread. If the dish is made without bulgur or meat, rice or another simple side can round out the meal without masking the herb’s flavor.
Yes, cooked madimak greens can be eaten cold once they have been chilled and stored safely. Their texture firms up as they cool, so many people prefer them gently reheated, especially when the dish contains bulgur.
Vitamins
Vitamin K
110.4µg · 92% DV
Vitamin A
264µg · 29% DV
Vitamin C
19.2mg · 21% DV
Folate
45.6µg · 11% DV
Minerals
Iron
2.52mg · 14% DV
Potassium ⭐
372mg · 11% DV
Manganese
0.22mg · 10% DV
Copper
0.08mg · 9% DV
Sodium
14mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 38 calories in 1 cup (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.
Cooked madimak greens are a traditional dish from Central Anatolia, especially associated with Sivas and nearby areas. The young wild herb is finely chopped and simmered, commonly with onion and tomato paste; some household versions include bulgur or meat.
Cooking makes the greens tender, with an earthy, gently tangy flavour. In Turkey they are often served warm with bread and yogurt, either as a light meal or alongside other dishes. They provide fibre and are low in calories: 100 g has 32 calories. For a plant-based version, cook them with a little oil and serve with bread or bulgur.
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.
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.
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.
No known major allergens
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
SATURATED
0.08g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.13g
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.