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Ebe herb dish with yogurt Calories
Traditional herb-based dish with yogurt
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Ebe herb dish with yogurt (180 g) has 122 calories. That works out to 68 calories per 100 g. It contains 9.2 g of carbs, 6.1 g of protein, 6.5 g of fat and 3.4 g of fiber. Its 212.4 µg of Vitamin K covers 177% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Ebe herb dish with yogurt Nutrition Facts
Selected: 1 serving (medium) · 180 g
122
KCAL / 180G
Carbs
9.2g
· 3% DV
Protein
6.1g
· 12% DV
Fat
6.5g
· 8% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 31% · Protein 20% · Fat 49%
Ebe herb dish with yogurt nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 122 kcal | |
| Total fat | 6.5 g | 8% |
| Saturated fat | 3.6 g | 18% |
| Trans fat | 0.07 g | |
| Sodium | 288 mg | 13% |
| Total carbohydrate | 9.2 g | 3% |
| Fiber | 3.4 g | 12% |
| Protein | 6.1 g | 12% |
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 Ebe herb dish with yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 122 kcal |
| 1 tablespoon (grated) | 20 g | 14 kcal |
| 2 tablespoon (shredded) | 40 g | 27 kcal |
| 1 piece (half) | 90 g | 61 kcal |
| 100 g | 100 g | 68 kcal |
| 1 cup (small) | 140 g | 95 kcal |
| 1 serving (large) | 250 g | 170 kcal |
Calculated from 68 calories per 100 g.
Frequently Asked Questions About Ebe herb dish with yogurt
What is Ebe herb dish with yogurt?
Ebe herb dish with yogurt is a Turkish home-style dish made with cooked leaves known locally as ebe otu, commonly identified with mallow, and served with yogurt. Recipes vary by household; the greens may be boiled or cooked with onion.
How do you cook Ebe herb dish with yogurt?
To make Ebe herb dish with yogurt, rinse and sort the leaves, chop them, then cook until tender by boiling or sautéing them with onion. Let the greens cool slightly before topping with plain or garlic yogurt.
What does the mallow taste like in Ebe herb dish with yogurt?
The mallow in Ebe herb dish with yogurt has a mild, leafy taste, somewhat like other cooked greens, rather than a strong herbal flavor. Younger leaves are usually more tender; garlic, lemon, or onion can make the flavor more pronounced.
Can you eat wild mallow in Ebe herb dish with yogurt?
Yes, mallow leaves are eaten cooked in dishes such as Ebe herb dish with yogurt. Only use plants you can confidently identify as edible mallow, and wash them thoroughly because wild leaves can carry grit, insects, or residue.
How do you wash mallow leaves for Ebe herb dish with yogurt?
Rinse the leaves for Ebe herb dish with yogurt in several changes of cool water, gently separating them to release trapped soil. Trim tough stems and discard wilted or damaged leaves, then drain well before chopping and cooking.
Can you make Ebe herb dish with yogurt with spinach instead of mallow?
Yes, spinach can stand in for mallow in Ebe herb dish with yogurt, though the result will not have the same traditional flavor or leaf texture. Cook spinach briefly because it softens faster, then add the yogurt after the pan is off the heat.
Should the yogurt be mixed into Ebe herb dish with yogurt or served on top?
Either works for Ebe herb dish with yogurt, but spooning the yogurt on top or serving it separately helps keep the greens and yogurt distinct. If you stir them together, let the cooked leaves cool first to reduce the chance of the yogurt splitting.
Can Ebe herb dish with yogurt be served cold?
Yes, Ebe herb dish with yogurt can be served cold or at room temperature, making it suitable as a side dish. Chill the cooked greens before adding yogurt, or keep the yogurt separate until serving for a fresher texture.
How long does leftover Ebe herb dish with yogurt keep?
Keep leftover Ebe herb dish with yogurt covered in the refrigerator and eat it within a couple of days. If you expect leftovers, store the cooked greens separately and add fresh yogurt when serving; discard the dish if it has been left out for too long.
What can you serve with Ebe herb dish with yogurt?
Ebe herb dish with yogurt goes well with bread, bulgur, or other vegetable dishes as part of a Turkish-style meal. Its tangy yogurt topping also pairs nicely with simply cooked beans or lentils, which make the meal more substantial.
Ebe herb dish with yogurt Vitamins & Minerals
Vitamins
Vitamin K
212.4µg · 177% DV
Vitamin A
261µg · 29% DV
Vitamin C
17.1mg · 19% DV
Folate
75.6µg · 19% DV
Minerals
Manganese
0.56mg · 24% DV
Calcium
212mg · 21% DV
Phosphorus
140mg · 20% DV
Copper
0.14mg · 16% DV
Potassium ⭐
459mg · 14% DV
Sodium
288mg · 13% DV
Ebe herb dish with yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ebe herb dish with yogurt
To burn the 122 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 Ebe herb dish with yogurt?
Ebe herb dish with yogurt is a Turkish home-style preparation of tender cooked greens, usually mallow leaves (ebegümeci), served with yogurt. The exact herb and cooking method can vary by region and household, but the dish makes use of seasonal greens rather than a fixed, heavily seasoned recipe. The leaves become soft with a mild, earthy taste, while cool yogurt adds a fresh, tangy contrast. It can be served warm or chilled, as a vegetable side or as a light meal; bread or bulgur makes it more substantial.
With greens and yogurt at its centre, it is relatively light, providing 68 kcal per 100 g. For an easy meal, pair it with grains or bread; to keep the plate lighter, use a modest amount of oil when cooking the greens.
How Nutritious Is Ebe herb dish with yogurt?
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 Ebe herb dish with yogurt 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 Ebe herb dish with yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Ebe herb dish with yogurt Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Ebe herb dish with yogurt Fat Profile
SATURATED
3.6g
MONOUNSATURATED
1.62g
POLYUNSATURATED
0.54g
Omega 6:3 ratio 2.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.