Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Efelik herb Calories
Fibrous, low-calorie wild leafy herb
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Efelik herb (70 g) has 22 calories. That works out to 32 calories per 100 g. It contains 3.6 g of carbs, 1.9 g of protein, 0.3 g of fat and 2.5 g of fiber. Its 147 µg of Vitamin K covers 123% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Efelik herb Nutrition Facts
Selected: 1 cup (chopped) · 70 g
22
KCAL / 70G
Carbs
3.6g
· 1% DV
Protein
1.9g
· 4% DV
Fat
0.3g
· 0% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 31% · Fat 11%
Efelik herb nutrition facts table · 1 cup (chopped) (70 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 22 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 27 mg | 1% |
| Total carbohydrate | 3.6 g | 1% |
| Fiber | 2.5 g | 9% |
| Protein | 1.9 g | 4% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Chopped Efelik herb?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 70 g | 22 kcal |
| 1 piece (small) | 25 g | 8 kcal |
| 1 piece (medium) | 45 g | 14 kcal |
| 1 serving (small) | 90 g | 29 kcal |
| 100 g | 100 g | 32 kcal |
| 2 cup (chopped) | 140 g | 45 kcal |
| 1 serving (medium) | 150 g | 48 kcal |
| 1 serving (large) | 220 g | 70 kcal |
Calculated from 32 calories per 100 g.
Frequently Asked Questions About Efelik herb
What is Efelik herb, and what does it taste like?
Efelik herb is a wild leafy green known in parts of Turkey as labada or dock. Its leaves have a mildly sour, tangy taste, especially when mature, and are commonly cooked rather than eaten as a salad green.
How do you cook Efelik herb?
Efelik herb is usually boiled briefly or sautéed until tender. Rinse and chop the leaves, remove tough stems, then cook them with onion and olive oil. It can also be added to soups or used as a cooked filling.
Can you make stuffed leaves with Efelik herb?
Yes, large Efelik herb leaves can be used for stuffed rolls. Dip them briefly in hot water so they soften, then fill and roll them; avoid prolonged blanching because the leaves can tear when overcooked.
Is Efelik herb the same as Swiss chard?
No, Efelik herb is not Swiss chard. It is a dock-type wild green, while Swiss chard is a different cultivated vegetable. You can substitute chard in many cooked recipes, but the result will be less tangy.
Can you eat Efelik herb raw?
Yes, young Efelik herb leaves can be eaten raw if they are correctly identified and thoroughly washed. Their tart flavor is stronger than that of many salad greens, so they are more often blanched, sautéed, or added to cooked dishes.
How do you clean Efelik herb before cooking?
Rinse Efelik herb repeatedly in plenty of water to remove grit trapped around the leaves and stems. Trim away tough stalks, or chop them finely and cook them before adding the more delicate leaves.
When is Efelik herb in season?
Efelik herb is generally gathered in spring, when its leaves are young and tender. Avoid picking wild greens near roads or treated fields, and buy them if you cannot confidently identify the plant.
Can you freeze Efelik herb?
Yes, Efelik herb freezes well after a brief blanch. Drain and squeeze out excess water, divide it into portions, and freeze; once thawed, its softer texture works best in cooked dishes such as soup, börek filling, or sauté.
How can you make Efelik herb less sour?
Briefly blanching Efelik herb and draining the cooking water can mellow its tangy taste. Sautéing it with onion or serving the cooked leaves with yogurt also balances the flavor.
Can Efelik herb cause problems for people prone to kidney stones?
It can be a concern for some people because dock greens contain oxalates, which may matter for those advised to limit them. If you have kidney stones or follow an oxalate-restricted diet, ask your clinician whether Efelik herb is suitable for you.
Efelik herb Vitamins & Minerals
Vitamins
Vitamin K
147µg · 123% DV
Vitamin A
224µg · 25% DV
Vitamin C
16.8mg · 19% DV
Folate
47.6µg · 12% DV
Minerals
Manganese
0.32mg · 14% DV
Iron
1.68mg · 9% DV
Copper
0.08mg · 9% DV
Potassium ⭐
287mg · 8% DV
Sodium
27mg · 1% DV
Efelik herb Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Efelik herb
To burn the 22 calories in 1 cup (chopped) (70 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 Efelik herb?
Efelik herb is a wild, broad-leaved green used in Turkish home cooking; the name is associated with dock-like plants and varies by region. Its tender leaves are gathered seasonally and cooked rather than usually eaten raw. They have a gently tangy, earthy flavour and soften into silky leaves when heated. In Turkey, they may be rolled like sarma, chopped into a filling, sautéed, or added to börek and soup.
Naturally low in calories and a source of fibre, efelik herb fits easily into vegetable-forward meals; 100 g provides 3.6 g of fibre. If the leaves are large or firm, briefly blanching them can make them easier to handle. Use a light hand with oil, and serve alongside yoghurt or a grain dish for a more substantial meal.
How Nutritious Is Efelik herb?
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 Efelik herb 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 Efelik herb Contain Allergens?
No known major allergens
Which Diets Is Efelik herb 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
Efelik herb Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
Compare Efelik herb
Foods Similar to Efelik herb
Have another question about Efelik herb?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.