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Aegean greens sautéed Calories
Aegean wild greens sautéed in olive oil; provides fiber, vitamin K and folate.
In season: Spring · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Aegean greens sautéed (120 g) has 94 calories. That works out to 78 calories per 100 g. It contains 7 g of carbs, 2.9 g of protein, 6.1 g of fat and 3.8 g of fiber. Its 297.6 µg of Vitamin K covers 248% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Aegean greens sautéed Nutrition Facts
Selected: 1 serving (medium) · 120 g
94
KCAL / 120G
Carbs
7g
· 3% DV
Protein
2.9g
· 6% DV
Fat
6.1g
· 8% 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 30% · Protein 12% · Fat 58%
Aegean greens sautéed nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 94 kcal | |
| Total fat | 6.1 g | 8% |
| Saturated fat | 0.86 g | 4% |
| Trans fat | 0 g | |
| Sodium | 216 mg | 9% |
| Total carbohydrate | 7 g | 3% |
| Fiber | 3.8 g | 14% |
| Protein | 2.9 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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How Many Calories in 1 Serving of Aegean greens sautéed?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 94 kcal |
| 1 tablespoon (small) | 18 g | 14 kcal |
| 3 tablespoon (medium) | 54 g | 42 kcal |
| 1 piece (small) | 70 g | 55 kcal |
| 1 cup (chopped) | 90 g | 70 kcal |
| 100 g | 100 g | 78 kcal |
| 1 piece (large) | 140 g | 109 kcal |
| 1 serving (large) | 180 g | 140 kcal |
Calculated from 78 calories per 100 g.
Frequently Asked Questions About Aegean greens sautéed
What greens are used in Aegean greens sautéed?
Aegean greens sautéed can be made with different wild greens rather than one fixed mixture. Common choices include chicory, chard, fennel greens and mallow; the combination changes with the season and local availability.
How do you make Aegean greens sautéed?
To make Aegean greens sautéed, wash and thoroughly drain the greens, then cook them in olive oil until tender. Garlic is a common addition, and a squeeze of lemon at the end brightens their earthy flavor.
Why does Aegean greens sautéed taste bitter?
Aegean greens sautéed can taste bitter when the mixture contains chicory or other naturally bitter wild greens. Lemon juice balances that edge, while combining bitter leaves with milder greens makes the overall flavor gentler.
Can spinach be used in Aegean greens sautéed?
Yes, spinach can replace some or all of the wild greens in Aegean greens sautéed, though the result will be milder and less earthy. If mixing spinach with tougher greens, add the tougher leaves to the pan first.
Do you need to blanch greens for Aegean greens sautéed?
No, tender leaves for Aegean greens sautéed can go straight into the pan after washing and draining. Briefly blanch tougher greens if you prefer them softer, but drain them well so the sauté does not turn watery.
What goes well with Aegean greens sautéed?
Aegean greens sautéed pairs well with plain yogurt, crusty bread, grilled fish or eggs. It can also be served as part of a Mediterranean-style spread with beans and other vegetable dishes.
Can you add eggs to Aegean greens sautéed?
Yes, eggs make Aegean greens sautéed a heartier breakfast or quick meal. Once the greens are tender, crack eggs into the pan or pour in beaten eggs and cook until set.
How should you store leftover Aegean greens sautéed?
Store leftover Aegean greens sautéed in a covered container in the refrigerator and eat it within three to four days. Refrigerate it within two hours of cooking, and reheat only the portion you plan to serve.
Can you freeze Aegean greens sautéed?
Yes, you can freeze Aegean greens sautéed in airtight, portion-sized containers after it has cooled. The leaves may become softer after thawing, so frozen portions work best reheated as a side or mixed into another cooked dish.
Can foraged greens be used in Aegean greens sautéed?
Yes, properly identified edible wild greens can be used in Aegean greens sautéed, as they are in many regional versions. Do not eat foraged plants unless you can identify them with certainty; look-alike plants may be unsafe.
Aegean greens sautéed Vitamins & Minerals
Vitamins
Vitamin K
297.6µg · 248% DV
Vitamin A
342µg · 38% DV
Folate
93.6µg · 23% DV
Vitamin C
16.8mg · 19% DV
Minerals
Manganese
0.58mg · 25% DV
Iron
2.76mg · 15% DV
Copper
0.13mg · 14% DV
Calcium
142mg · 14% DV
Potassium ⭐
384mg · 11% DV
Sodium
216mg · 9% DV
Aegean greens sautéed Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Aegean greens sautéed
To burn the 94 calories in 1 serving (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.
What is Aegean greens sautéed?
Aegean greens sautéed brings together seasonal wild greens from the Aegean region, cooked briefly in olive oil. The mix varies with the season and locality, so its flavour can range from gently bitter to earthy and herbal. Sautéing softens the leaves while leaving them pleasantly tender rather than mushy.
In the region, it is served warm or at room temperature as a vegetable side or part of a meze spread; a squeeze of lemon is a simple finishing touch. It is a vegetable-forward dish with 3.2 g of fibre per 100 g, making it a good fit for a lighter meal. Pair it with beans or grains for a more substantial plate, or use a little less oil if you prefer it lighter.
How Nutritious Is Aegean greens sautéed?
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 Aegean greens sautéed 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 Aegean greens sautéed Contain Allergens?
No known major allergens
Which Diets Is Aegean greens sautéed 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
Aegean greens sautéed Fat Profile
SATURATED
0.86g
MONOUNSATURATED
3.72g
POLYUNSATURATED
0.96g
Omega 6:3 ratio 5.9:1
Above the ideal 4:1 (5.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.