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Chopped green galdirik stems and leaves are piled on a plate, mixed with soft, translucent golden onion pieces and lightly glistening with oil.
●Low GI

Galdirik sautéed with onion Calories

Fiber-rich, low-calorie vegetable dish

In season: Spring

CALORIES · 100 G

78kcal

GI

15low

POTASSIUM · 100 G

248mg

FIBER · 100 G

2.7g

Quick answer

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.

Galdirik sautéed with onion Nutrition Facts

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%

Galdirik sautéed with onion nutrition facts table · 1 serving (medium) (140 g)

NutrientAmount% DV
Calories109 kcal
Total fat7.1 g9%
Saturated fat1.01 g5%
Trans fat0 g
Sodium25 mg1%
Total carbohydrate9.5 g3%
Fiber3.8 g14%
Protein2.7 g5%

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 Galdirik sautéed with onion?

ServingAmountCalories
1 serving (medium)140 g109 kcal
1 tablespoon (small)18 g14 kcal
3 tablespoon (medium)54 g42 kcal
1 serving (small)90 g70 kcal
100 g100 g78 kcal
1 cup (medium)130 g101 kcal
1 serving (large)220 g172 kcal
1 piece (whole)250 g195 kcal

Calculated from 78 calories per 100 g.

Frequently Asked Questions About Galdirik sautéed with onion

What is galdirik sautéed with onion?

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.

How do you make galdirik sautéed with onion?

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.

How do you clean galdirik for galdirik sautéed with onion?

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.

Does galdirik need to be boiled before making galdirik sautéed with onion?

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.

What does galdirik sautéed with onion taste like?

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.

Can you add eggs to galdirik sautéed with onion?

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.

What do you serve with galdirik sautéed with onion?

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.

How should you store galdirik sautéed with onion?

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.

When is galdirik in season for galdirik sautéed with onion?

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.

Is galdirik sautéed with onion a traditional Turkish dish?

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.

Galdirik sautéed with onion Vitamins & Minerals

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

Galdirik sautéed with onion Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

2.1
Low

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

How to Burn Off Galdirik sautéed with onion

To burn the 109 calories in 1 serving (medium) (140 g):

🚶

27min

Walking (5 km/h)

🏃

11min

Running (8 km/h)

🚴

15min

Cycling

🏊

13min

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 sautéed with onion?

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.

How Nutritious Is Galdirik sautéed with onion?

Nutrient density

Very high

82/ 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

49/ 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 sautéed with onion 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 Galdirik sautéed with onion 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 sautéed with onion 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 sautéed with onion Fat Profile

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.