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Fried leaf Calories
Fried leaf, a crispy and oily snack.
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Fried leaf (30 g) has 96 calories. That works out to 320 calories per 100 g. It contains 6 g of carbs, 1.1 g of protein, 7.5 g of fat and 1.2 g of fiber. Its 54 µg of Vitamin K covers 45% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Fried leaf Nutrition Facts
Selected: 1 serving (medium) · 30 g
96
KCAL / 30G
Carbs
6g
· 2% DV
Protein
1.1g
· 2% DV
Fat
7.5g
· 10% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 25% · Protein 5% · Fat 70%
Fried leaf nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 96 kcal | |
| Total fat | 7.5 g | 10% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0.03 g | |
| Sodium | 126 mg | 5% |
| Total carbohydrate | 6 g | 2% |
| Fiber | 1.2 g | 4% |
| Protein | 1.1 g | 2% |
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 leaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 96 kcal |
| 1 piece (small) | 5 g | 16 kcal |
| 1 piece (large) | 10 g | 32 kcal |
| 1 serving (small) | 15 g | 48 kcal |
| 1 cup (medium) | 20 g | 64 kcal |
| 1 cup (large) | 35 g | 112 kcal |
| 1 serving (large) | 50 g | 160 kcal |
| 100 g | 100 g | 320 kcal |
Calculated from 320 calories per 100 g.
Frequently Asked Questions About Fried leaf
What is a Fried leaf?
A Fried leaf is a crispy snack made by cooking an edible leaf with oil, but the name does not identify one specific plant. The leaf variety and seasoning can differ between recipes and products.
Which leaves are used to make Fried leaf?
There is no single leaf used for every Fried leaf recipe; the plant can vary. Check the recipe or product description to identify it, since a leaf’s appearance alone may not be enough to tell what it is.
Can you eat any leaf as a Fried leaf?
No. Some plant leaves are unsafe or poisonous to eat, so Fried leaf should only be made with leaves positively identified as edible. Do not pick unknown leaves from a garden or outdoors and assume frying makes them safe.
How do you make Fried leaf crispy at home?
To make Fried leaf crispy, wash edible leaves and dry them thoroughly before cooking. A little oil and a single layer in the pan help them crisp evenly; moisture left on the leaves can cause splattering and a limp result.
Is Fried leaf good for you?
Fried leaf can be enjoyed as a snack, but it is oilier and more energy-dense than fresh leafy vegetables. Keep the portion modest if you want a lighter snack, and pair it with fresh vegetables rather than treating it as a substitute for them.
Can you make Fried leaf in an air fryer?
Yes, you can make Fried leaf in an air fryer. Dry the leaves well, coat them lightly with oil, and arrange them in a single layer; check frequently because thin leaves can go from crisp to burnt quickly.
How should you store Fried leaf?
Let Fried leaf cool completely, then keep it in an airtight container in a cool, dry place. Moisture quickly softens the leaves, so avoid leaving the container open and eat the snack while it is still crisp.
How do you reheat Fried leaf without making it soggy?
Reheat Fried leaf briefly in a dry skillet or oven to bring back some crispness. A microwave can leave it soft, and thin leaves burn easily, so watch them closely and stop as soon as they are warm.
What does Fried leaf taste like?
Fried leaf is typically crisp and oily, with a leafy, plant-like flavor that varies with the leaf used. Seasonings can change the taste considerably, so there is no single flavor profile for every version.
What can you serve with Fried leaf?
Fried leaf works as a standalone crunchy snack or alongside a creamy dip, such as a yogurt-based one. You can also use it as a crisp topping for soup or salad, adding it just before serving so it does not soften.
Fried leaf Vitamins & Minerals
Vitamins
Vitamin K
54µg · 45% DV
Vitamin E
0.96mg · 6% DV
Vitamin A
54µg · 6% DV
Vitamin C
5.4mg · 6% DV
Minerals
Manganese
0.21mg · 9% DV
Sodium
126mg · 5% DV
Calcium
33mg · 3% DV
Iron
0.51mg · 3% DV
Potassium ⭐
96mg · 3% DV
Fried leaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fried leaf
To burn the 96 calories in 1 serving (medium) (30 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 leaf?
Fried leaf is a savoury snack made by cooking leafy vegetables in oil or in a pan until crisp. The type of leaf can vary by recipe, so the name alone does not identify a particular variety. It tends to be crunchy and oily, with a delicate leaf texture and a flavour shaped by the cooking oil and any seasoning. Serve a small portion as a snack, alongside a drink, or as part of a mezze-style spread; it is not a single, widely standardised traditional dish. It provides some fibre, while fat contributes much of its energy and protein is relatively low. Blotting excess oil and serving it with lemon can make it feel lighter.
How Nutritious Is Fried leaf?
Nutrient density
Medium
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
Low
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 leaf Processed?
NOVA 3
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 leaf Contain Allergens?
No known major allergens
Which Diets Is Fried leaf 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
Fried leaf Fat Profile
SATURATED
1.44g
MONOUNSATURATED
2.28g
POLYUNSATURATED
1.83g
Omega 6:3 ratio 25.2:1
Above the ideal 4:1 (25.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.