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Fried hodan shoots Calories
Black Sea-style fried borage shoots; provides fiber and plant micronutrients.
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Fried hodan shoots (120 g) has 154 calories. That works out to 128 calories per 100 g. It contains 9.4 g of carbs, 2.9 g of protein, 10.9 g of fat and 3.5 g of fiber. Its 93.6 µg of Vitamin K covers 78% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Fried hodan shoots Nutrition Facts
Selected: 1 serving (medium) · 120 g
154
KCAL / 120G
Carbs
9.4g
· 3% DV
Protein
2.9g
· 6% DV
Fat
10.9g
· 14% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 26% · Protein 8% · Fat 66%
Fried hodan shoots nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 154 kcal | |
| Total fat | 10.9 g | 14% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0.04 g | |
| Sodium | 252 mg | 11% |
| Total carbohydrate | 9.4 g | 3% |
| Fiber | 3.5 g | 13% |
| 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 Fried hodan shoots?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 154 kcal |
| 1 tablespoon (small) | 18 g | 23 kcal |
| 1 piece (small) | 35 g | 45 kcal |
| 3 tablespoon (medium) | 54 g | 69 kcal |
| 2 piece (medium) | 70 g | 90 kcal |
| 1 cup (shredded) | 85 g | 109 kcal |
| 100 g | 100 g | 128 kcal |
| 1 serving (large) | 180 g | 230 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Fried hodan shoots
What are fried hodan shoots?
Fried hodan shoots are a regional dish made from young borage shoots, known as hodan in Turkish. The shoots are usually softened first, then coated—often with egg and flour or cornmeal—and pan-fried.
How do you make fried hodan shoots?
To make fried hodan shoots, wash and trim the tender shoots, briefly boil them until soft, then drain them thoroughly. Coat with an egg-and-flour mixture and fry in a pan until golden; recipes vary by household and region.
Are borage shoots edible in fried hodan shoots?
Yes, young borage shoots are eaten cooked in dishes such as fried hodan shoots. Use correctly identified, tender shoots and avoid making borage a frequent large-quantity food, since the plant can contain pyrrolizidine alkaloids.
What do fried hodan shoots taste like?
Fried hodan shoots have a mild, green, herb-like flavor. When the shoots are young and cooked properly, the inside is tender while the coating can turn crisp; older stems may remain stringy.
Do fried hodan shoots use leaves or stems?
Fried hodan shoots are made from the plant’s young shoots, which include tender stems and leaves. Thick, tough lower stems are usually removed, since they are less pleasant to eat even after cooking.
Can you make fried hodan shoots with frozen borage?
Yes, frozen borage shoots can work for fried hodan shoots if they were blanched before freezing. Thaw them and press out excess water before coating, or the coating may slide off and the pan may splatter.
What do you serve with fried hodan shoots?
Fried hodan shoots pair well with yogurt or a cucumber-yogurt dip, salad, and bread. For a fuller meal, serve them alongside beans or another vegetable dish; in Black Sea-style meals, cornbread is a natural accompaniment.
How should you store leftover fried hodan shoots?
Refrigerate leftover fried hodan shoots in a covered container once they have cooled, and eat them within a few days. Reheat them in a skillet or oven to bring back some crispness; a microwave tends to soften the coating.
Where do fried hodan shoots come from?
Fried hodan shoots are associated with Black Sea cooking in Turkey, where borage is gathered and cooked as a springtime green. Local names and coatings differ, with some versions using cornmeal and others an egg-and-flour batter.
Can you make fried hodan shoots without deep-frying?
Yes, fry the coated, well-drained shoots in a lightly oiled skillet rather than immersing them in oil. You can also bake them on an oiled tray, though baked fried hodan shoots are usually less crisp than pan-fried ones.
Fried hodan shoots Vitamins & Minerals
Vitamins
Vitamin K
93.6µg · 78% DV
Vitamin A
222µg · 25% DV
Vitamin E
2.52mg · 17% DV
Vitamin C
11.4mg · 13% DV
Minerals
Manganese
0.37mg · 16% DV
Copper
0.11mg · 12% DV
Iron
2.04mg · 11% DV
Sodium
252mg · 11% DV
Potassium ⭐
342mg · 10% DV
Fried hodan shoots Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fried hodan shoots
To burn the 154 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 Fried hodan shoots?
Fried hodan shoots is a Black Sea-style dish made from young kaldırık shoots, a locally gathered wild green related to borage. The shoots are commonly cleaned, briefly boiled, then fried in a pan; home versions may include onion or egg.
They turn tender with a mild, leafy taste and browned edges. In the Black Sea region, they are served warm as a side or part of a home-cooked meal, and can pair well with plain yoghurt. The shoots provide fibre and plant micronutrients, while frying oil adds much of the dish’s richness. For a lighter result, use a little oil and drain the shoots well before serving.
How Nutritious Is Fried hodan shoots?
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 Fried hodan shoots 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 Fried hodan shoots Contain Allergens?
No known major allergens
Which Diets Is Fried hodan shoots Good For?
Vegan
✓ 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
Fried hodan shoots Fat Profile
SATURATED
1.44g
MONOUNSATURATED
4.32g
POLYUNSATURATED
3.24g
Omega 6:3 ratio 20.6:1
Above the ideal 4:1 (20.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.