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Fiber-rich, low-calorie vegetable dish
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Galdirik sautéed with onion (140 g) has 109 calories. That works out to 78 calories per 100 g. It contains 9.5 g of carbs, 2.7 g of protein, 7.1 g of fat and 3.8 g of fiber. Its 165.2 µg of Vitamin K covers 138% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 140 g
109
KCAL / 140G
Carbs
9.5g
· 3% DV
Protein
2.7g
· 5% DV
Fat
7.1g
· 9% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 10% · Fat 56%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 109 kcal | |
| Total fat | 7.1 g | 9% |
| Saturated fat | 1.01 g | 5% |
| Trans fat | 0 g | |
| Sodium | 25 mg | 1% |
| Total carbohydrate | 9.5 g | 3% |
| Fiber | 3.8 g | 14% |
| Protein | 2.7 g | 5% |
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 serving (medium) | 140 g | 109 kcal |
| 1 tablespoon (small) | 18 g | 14 kcal |
| 3 tablespoon (medium) | 54 g | 42 kcal |
| 1 serving (small) | 90 g | 70 kcal |
| 100 g | 100 g | 78 kcal |
| 1 cup (medium) | 130 g | 101 kcal |
| 1 serving (large) | 220 g | 172 kcal |
| 1 piece (whole) | 250 g | 195 kcal |
Calculated from 78 calories per 100 g.
Galdirik sautéed with onion is a Turkish dish made with galdirik, a wild leafy green associated with Black Sea cooking, and onion. The greens are commonly cleaned, briefly boiled, then cooked with the onion; local recipes vary.
To make galdirik sautéed with onion, clean and chop the greens, briefly boil them if the stems are firm, then drain well. Cook sliced onion in a little oil, add the galdirik, and sauté until tender.
For galdirik sautéed with onion, rinse the greens thoroughly to remove soil caught between the leaves. Discard damaged parts, trim tough ends, and chop thick stems smaller so they cook at roughly the same rate as the leaves.
Usually, yes: briefly boiling galdirik before making galdirik sautéed with onion softens firm stems and shortens the sautéing time. Drain it well afterward. Very young, tender greens may be cooked straight in the pan instead.
Galdirik sautéed with onion tastes like a tender cooked leafy green, with sweetness from the softened onion and a distinctive wild-vegetable flavor. The exact taste varies with how mature the galdirik is and how it is prepared.
Yes, eggs are a common variation of galdirik sautéed with onion. Add beaten eggs after the greens and onions are cooked, then stir until set, or crack an egg over the top and cover the pan.
Galdirik sautéed with onion pairs well with bread, rice, or plain yogurt. In a Turkish-style meal, it can be served as a vegetable side or alongside other small dishes; cornbread is another fitting regional accompaniment.
Store galdirik sautéed with onion in a covered container in the refrigerator and eat it within a few days. Reheat only the portion you plan to serve, and do not leave the cooked dish sitting at room temperature for an extended time.
Fresh galdirik for galdirik sautéed with onion is most commonly available in spring, though timing varies by region. Choose greens with fresh-looking, firm leaves and stems rather than yellowed or wilted bunches.
Yes, galdirik sautéed with onion is a traditional home-style dish associated especially with Turkey’s Black Sea region. Galdirik may also be called kaldırık or hodan locally, and households differ in whether they boil the greens or sauté them directly.
Vitamins
Vitamin K
165.2µg · 138% DV
Vitamin A
259µg · 29% DV
Vitamin C
19.6mg · 22% DV
Vitamin E
2.24mg · 15% DV
Minerals
Manganese
0.41mg · 18% DV
Copper
0.11mg · 12% DV
Iron
2.1mg · 12% DV
Calcium
109mg · 11% DV
Potassium ⭐
347mg · 10% DV
Sodium
25mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 109 calories in 1 serving (medium) (140 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 sautéed with onion is a home-style dish from Turkey’s Black Sea region, made by cooking the tender leaves and stems of galdirik, a wild spring green, with onion. The plant is also known locally by names such as kaldırık and ıspıt.
Once cooked, it has a mild, earthy, green flavour; the stems turn tender and the leaves can feel slightly slippery. In its region of origin, it is served with bread or as a vegetable side alongside a main meal. The dish provides fibre while remaining relatively low in calories. Use a modest amount of oil for a lighter version, and pair it with cornbread or another vegetable dish.
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 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.
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
1.01g
MONOUNSATURATED
4.34g
POLYUNSATURATED
1.26g
Omega 6:3 ratio 6.4:1
Above the ideal 4:1 (6.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.