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Garlic-sautéed borage stems Calories
Low-calorie fibrous vegetable dish with garlic
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Garlic-sautéed borage stems (120 g) has 82 calories. That works out to 68 calories per 100 g. It contains 7.7 g of carbs, 2.5 g of protein, 4.9 g of fat and 3.4 g of fiber. Its 93.6 µg of Vitamin K covers 78% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Garlic-sautéed borage stems Nutrition Facts
Selected: 1 serving (medium) · 120 g
82
KCAL / 120G
Carbs
7.7g
· 3% DV
Protein
2.5g
· 5% DV
Fat
4.9g
· 6% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 36% · Protein 12% · Fat 52%
Garlic-sautéed borage stems nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 82 kcal | |
| Total fat | 4.9 g | 6% |
| Saturated fat | 0.67 g | 3% |
| Trans fat | 0 g | |
| Sodium | 70 mg | 3% |
| Total carbohydrate | 7.7 g | 3% |
| Fiber | 3.4 g | 12% |
| Protein | 2.5 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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How Many Calories in 1 Serving of Garlic-sautéed borage stems?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 82 kcal |
| 1 tablespoon (small) | 18 g | 12 kcal |
| 3 tablespoon (medium) | 54 g | 37 kcal |
| 1 piece (small) | 70 g | 48 kcal |
| 1 cup (chopped) | 95 g | 65 kcal |
| 100 g | 100 g | 68 kcal |
| 1 piece (large) | 140 g | 95 kcal |
| 1 serving (large) | 180 g | 122 kcal |
| 2 cup (chopped) | 190 g | 129 kcal |
Calculated from 68 calories per 100 g.
Frequently Asked Questions About Garlic-sautéed borage stems
What are garlic-sautéed borage stems?
Garlic-sautéed borage stems are the edible stalks of the borage plant cooked in a pan with garlic and usually a little oil. Borage is a leafy herb with a mild, green taste, and its stems are used in several Mediterranean cuisines.
How do you cook garlic-sautéed borage stems?
To make garlic-sautéed borage stems, rinse and trim the stalks, removing any tough outer fibers, then cut them into pieces. Cook garlic briefly in oil, add the stems, and sauté until tender; thicker stalks may need a head start.
Do garlic-sautéed borage stems taste like spinach?
Garlic-sautéed borage stems have a mild, grassy flavor that can remind you of spinach, but their stalks are firmer and can be more fibrous. Garlic adds a savory note, while young stems generally taste more delicate than mature ones.
Can you eat the stems in garlic-sautéed borage stems?
Yes, borage stems are edible when properly prepared and cooked. Rinse them well, trim tough ends, and peel noticeably fibrous outer strands; cooking softens the stalks. Use correctly identified culinary borage rather than an unknown wild plant.
Do you need to blanch borage before making garlic-sautéed borage stems?
No, tender borage stalks can go straight into the pan. Blanching or steaming them briefly first can help when the stalks are thick or mature, but it is optional and may make them softer than a direct sauté.
What part of borage is used in garlic-sautéed borage stems?
Garlic-sautéed borage stems use the plant’s stalks, not just its leaves. The stalks are trimmed and chopped before cooking; young leaves may be used in other borage recipes, but they are not what defines this dish.
What can you serve with garlic-sautéed borage stems?
Garlic-sautéed borage stems pair well with crusty bread, grains, eggs, or a simple bean dish. Their savory, herby flavor also works as a side for grilled fish or meat, or alongside other cooked greens.
Can you freeze garlic-sautéed borage stems?
Yes, you can freeze garlic-sautéed borage stems after cooling them. Store meal-sized portions in an airtight freezer container; the stalks may be softer after thawing, so they work best reheated as a side or folded into another cooked dish.
How long do garlic-sautéed borage stems keep in the fridge?
Garlic-sautéed borage stems keep for about three days in a covered container in the refrigerator. Refrigerate them once they have cooled, and reheat only the portion you plan to eat rather than warming the whole batch repeatedly.
Is it safe to eat garlic-sautéed borage stems often?
It is better not to make garlic-sautéed borage stems a frequent, large serving: borage can contain pyrrolizidine alkaloids, compounds that may harm the liver with repeated exposure. People who are pregnant or have liver disease should avoid regular consumption.
Garlic-sautéed borage stems Vitamins & Minerals
Vitamins
Vitamin K
93.6µg · 78% DV
Vitamin A
222µg · 25% DV
Vitamin C
13.2mg · 15% DV
Folate
50.4µg · 13% DV
Minerals
Manganese
0.35mg · 15% DV
Iron
2.04mg · 11% DV
Potassium ⭐
384mg · 11% DV
Copper
0.1mg · 11% DV
Sodium
70mg · 3% DV
Garlic-sautéed borage stems Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Garlic-sautéed borage stems
To burn the 82 calories in 1 serving (medium) (120 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 Garlic-sautéed borage stems?
Garlic-sautéed borage stems are made from the tender stalks of borage, a leafy herb used as a vegetable around the Mediterranean. In Turkey, the dish is especially familiar in Black Sea home cooking: the stems are cooked until tender, then sautéed with garlic. Their flavour is gently green and herbal, while cooking gives them a soft, sometimes slightly slippery texture. Serve them warm as a vegetable side with bread or alongside a main meal; they can also make a simple light lunch. The dish offers fibre without being particularly calorie-dense, with 68 calories per 100 g. A little lemon or plain yoghurt on the side complements the garlic and fresh, vegetal taste.
How Nutritious Is Garlic-sautéed borage stems?
Nutrient density
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.
Satiety score
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.
Is Garlic-sautéed borage stems 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 Garlic-sautéed borage stems Contain Allergens?
No known major allergens
Which Diets Is Garlic-sautéed borage stems 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
Garlic-sautéed borage stems Fat Profile
SATURATED
0.67g
MONOUNSATURATED
2.94g
POLYUNSATURATED
0.85g
Omega 6:3 ratio 6.7:1
Above the ideal 4:1 (6.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.