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Chopped galdirik leaves and tender stems form a loose mound of wilted deep-green greens, with a few reddish-purple stem pieces visible on a plain plate.
●Low GI
★Natural
⚡High Potassium

Galdirik Calories

Wild edible herb; low-calorie, fibrous, and micronutrient-dense.

In season: Spring · Summer

CALORIES · 100 G

32kcal

GI

15low

POTASSIUM · 100 G

410mg

FIBER · 100 G

3.6g

Quick answer

1 cup (chopped) of Galdirik (55 g) has 18 calories. That works out to 32 calories per 100 g. It contains 2.8 g of carbs, 1.5 g of protein, 0.3 g of fat and 2 g of fiber. Its 156.8 µg of Vitamin K covers 131% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Galdirik Nutrition Facts

Selected: 1 cup (chopped) · 55 g

18

KCAL / 55G

Carbs

2.8g

· 1% DV

Protein

1.5g

· 3% DV

Fat

0.3g

· 0% DV

Fiber

2g

· 7% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 56% · Protein 30% · Fat 14%

Galdirik nutrition facts table · 1 cup (chopped) (55 g)

NutrientAmount% DV
Calories18 kcal
Total fat0.3 g0%
Saturated fat0.04 g0%
Trans fat0 g
Sodium21 mg1%
Total carbohydrate2.8 g1%
Fiber2 g7%
Protein1.5 g3%

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 Cup of Chopped Galdirik?

ServingAmountCalories
1 cup (chopped)55 g18 kcal
1 tablespoon (chopped)6 g2 kcal
1 piece (small)8 g3 kcal
1 piece (medium)15 g5 kcal
1 serving (small)75 g24 kcal
100 g100 g32 kcal
2 cup (chopped)110 g35 kcal
1 serving (medium)120 g38 kcal
1 serving (large)180 g58 kcal

Calculated from 32 calories per 100 g.

Frequently Asked Questions About Galdirik

What is Galdirik?

Galdirik is a wild edible green associated especially with the Black Sea region of Turkey. It is commonly prepared cooked rather than used as a raw salad green, often after the leaves and tender stems are cleaned and boiled.

How do you cook Galdirik?

To cook Galdirik, rinse it thoroughly, remove damaged parts, and boil it until tender. Drain it well, then sauté it with onion; some home cooks add eggs near the end or serve the cooked greens with yogurt.

Is Galdirik edible?

Yes, Galdirik is eaten as a vegetable, particularly in regional Turkish cooking. Because it is a wild plant, only eat it when its identification is certain; do not assume an unfamiliar look-alike is safe.

What does Galdirik taste like?

Galdirik has a mild, leafy, green flavor that becomes softer and less pronounced when cooked. Sautéing it with onion gives it a more savory taste, while egg or yogurt makes a common accompaniment.

How do you clean Galdirik before cooking?

Trim away wilted or damaged leaves and rinse the Galdirik several times in plenty of water to remove grit. Check between the leaves and stems, where soil can collect, and discard any tough or fibrous stem sections.

Can you eat Galdirik raw?

Galdirik is usually cooked, rather than eaten raw. Cooking is the customary preparation, and it also softens the leaves and stems; only consider eating a wild plant raw if you can identify it with certainty.

When is Galdirik in season?

Fresh Galdirik is generally gathered in spring, when its leaves and shoots are young and tender. The exact season and availability vary with local weather, so it may appear at markets at different times from year to year.

Can you freeze Galdirik?

Yes, Galdirik can be frozen for later cooking. Clean and briefly blanch it first, drain it well, let it cool, and pack it in airtight portions; use the thawed greens in cooked dishes rather than salads.

Is Galdirik the same as borage?

Galdirik is sometimes described in English as Turkish borage, but common plant names are not used consistently. The name refers to a regional wild green, so check the botanical identification rather than treating every plant called borage as identical.

What can you serve with Galdirik?

Galdirik pairs well with eggs, yogurt, and bread, especially when it is cooked with onion. In a Turkish-style meal, serve the sautéed greens as a side dish or make them part of a simple main meal with eggs.

Galdirik Vitamins & Minerals

Vitamins

Vitamin K

156.75µg · 131% DV

Vitamin A

187µg · 21% DV

Vitamin C

13.2mg · 15% DV

Folate

42.9µg · 11% DV

Minerals

Manganese

0.34mg · 15% DV

Calcium

80mg · 8% DV

Iron

1.43mg · 8% DV

Copper

0.06mg · 7% DV

Potassium ⭐

226mg · 7% DV

Sodium

21mg · 1% DV

Galdirik Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

0.4
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Galdirik

To burn the 18 calories in 1 cup (chopped) (55 g):

🚶

4min

Walking (5 km/h)

🏃

2min

Running (8 km/h)

🚴

2min

Cycling

🏊

2min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Galdirik?

Galdirik is a wild leafy green gathered and cooked as a vegetable, especially in Turkey’s Black Sea region. Its leaves and tender stems are usually washed, then boiled or sautéed; cooked with onion, it is often served as a simple home-style dish, sometimes with eggs or alongside cornbread. The flavor is gently herbal, and the leaves soften while the stems can keep a little bite. For English-speaking cooks, it can be treated much like other robust wild greens: serve it as a side or fold it into an omelette. It is low in calories and provides 3.6 g of fibre per 100 g. Use modest oil and finish with lemon for a lighter preparation.

How Nutritious Is Galdirik?

Nutrient density

Very high

88/ 100

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

59/ 100

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 Galdirik 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 Galdirik Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Galdirik 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

Galdirik Fat Profile

SATURATED

0.04g

MONOUNSATURATED

0.02g

POLYUNSATURATED

0.09g

⚖️

Omega 6:3 ratio 0.4:1

Below the ideal 4:1 — a good omega balance.

Compare Galdirik

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Nutrition data compiled from USDA FoodData Central and scientific sources.