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Wild edible herb; low-calorie, fibrous, and micronutrient-dense.
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 18 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 21 mg | 1% |
| Total carbohydrate | 2.8 g | 1% |
| Fiber | 2 g | 7% |
| Protein | 1.5 g | 3% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 55 g | 18 kcal |
| 1 tablespoon (chopped) | 6 g | 2 kcal |
| 1 piece (small) | 8 g | 3 kcal |
| 1 piece (medium) | 15 g | 5 kcal |
| 1 serving (small) | 75 g | 24 kcal |
| 100 g | 100 g | 32 kcal |
| 2 cup (chopped) | 110 g | 35 kcal |
| 1 serving (medium) | 120 g | 38 kcal |
| 1 serving (large) | 180 g | 58 kcal |
Calculated from 32 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 18 calories in 1 cup (chopped) (55 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.
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.
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.
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.
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.
No known major allergens
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
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.
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Nutrition data compiled from USDA FoodData Central and scientific sources.