Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🥬
El sote Calories
Leafy green, low calorie, provides fiber and micronutrients
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (chopped) of El sote (35 g) has 8 calories. That works out to 23 calories per 100 g. It contains 1.3 g of carbs, 0.7 g of protein, 0.1 g of fat and 0.8 g of fiber. Its 73.5 µg of Vitamin K covers 61% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is El sote?
El sote is a leafy green, with both its leaves and tender stems used as a vegetable. The name does not establish a particular species or place of origin, so it is best understood here simply as a leafy green rather than tied to a specific regional tradition.
Its flavour is mild and green, and the leaves soften quickly with cooking. Try it briefly sautéed, stirred into eggs, or added to soups and vegetable dishes; it can also be served as a side with grains or fish. It is low in calories and provides fibre and micronutrients. For a lighter preparation, use a little oil and finish with lemon or garlic.
El sote Nutrition Facts
Selected: 100 g
23
KCAL / 100G
Carbs
3.8g
· 1% DV
Protein
2.1g
· 4% DV
Fat
0.3g
· 0% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 32% · Fat 10%
El sote Vitamins & Minerals
Vitamins
Vitamin K
210µg · 175% DV
Vitamin A
370µg · 41% DV
Vitamin C
28mg · 31% DV
Folate
85µg · 21% DV
Minerals
Calcium
120mg · 12% DV
Iron
2mg · 11% DV
Magnesium
38mg · 9% DV
Potassium ⭐
310mg · 9% DV
How Nutritious Is El sote?
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.
El sote Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off El sote
To burn the 23 calories in 100 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.
Is El sote 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 El sote Contain Allergens?
No known major allergens
Which Diets Is El sote Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
El sote Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Compare El sote
Foods Similar to El sote
Frequently Asked Questions About El sote
What is El sote?
El sote is a leafy green vegetable. Its name alone does not identify a specific botanical variety, so it should not automatically be treated as spinach or another familiar green; it can be eaten raw or cooked.
What does El sote taste like?
El sote has the mild, leafy character typical of greens, though its exact flavor can vary with the variety and freshness. Try a small raw leaf first; cooking it briefly with garlic or lemon can bring out its savory side.
How do you cook El sote?
The simplest way to cook El sote is to sauté the washed leaves briefly in a pan. Add them near the end of cooking, since prolonged heat makes leafy greens collapse and release moisture.
Can you eat El sote raw?
Yes, El sote can be eaten raw when the leaves are fresh and thoroughly washed. Use the tender leaves in salads or sandwiches; cook any leaves that seem tough or unpleasantly bitter.
How should you wash El sote?
Separate the El sote leaves and rinse them carefully under cool running water. Grit can hide between leaves, so inspect them individually, then drain or dry them before eating or storing.
How do you choose fresh El sote?
Choose El sote with crisp, evenly colored leaves and no unpleasant smell. Avoid bunches with widespread yellowing, bruised or slimy patches, or leaves that look wet and deteriorated.
How should you store El sote in the refrigerator?
Keep El sote unwashed and dry in the refrigerator, loosely wrapped in a paper towel or placed in a breathable bag. Moisture trapped around the leaves can make them wilt and spoil sooner.
Can you freeze El sote?
Yes, cooked El sote can be frozen for later use in soups, sauces, or other hot dishes. Its leaves will soften after thawing, so freezing is a poor choice if you want to serve it as a fresh salad green.
Can El sote replace spinach in recipes?
El sote can often stand in for spinach in cooked recipes, but the flavor and texture may differ. Add it toward the end and check the dish as it cooks, since leafy greens can wilt at different rates.
How can you tell if El sote has gone bad?
Discard El sote if it smells unpleasant, feels slimy, or has visible mold. A few wilted leaves do not necessarily mean the whole bunch is spoiled, but remove damaged leaves and inspect the rest carefully.
Have another question about El sote?
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.