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Hıptırik Calories
Wild herb-like leafy green, low calorie, provides fiber and micronutrients
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Hıptırik (40 g) has 11 calories. That works out to 28 calories per 100 g. It contains 1.7 g of carbs, 1 g of protein, 0.2 g of fat and 1.1 g of fiber. Its 84 µg of Vitamin K covers 70% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Hıptırik Nutrition Facts
Selected: 1 cup (chopped) · 40 g
11
KCAL / 40G
Carbs
1.7g
· 1% DV
Protein
1g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 32% · Fat 14%
Hıptırik nutrition facts table · 1 cup (chopped) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 11 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 17 mg | 1% |
| Total carbohydrate | 1.7 g | 1% |
| Fiber | 1.1 g | 4% |
| Protein | 1 g | 2% |
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 Hıptırik?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 40 g | 11 kcal |
| 1 piece (small) | 15 g | 4 kcal |
| 1 piece (medium) | 30 g | 8 kcal |
| 1 serving (small) | 60 g | 17 kcal |
| 2 cup (chopped) | 80 g | 22 kcal |
| 100 g | 100 g | 28 kcal |
| 1 serving (medium) | 100 g | 28 kcal |
| 1 serving (large) | 150 g | 42 kcal |
Calculated from 28 calories per 100 g.
Frequently Asked Questions About Hıptırik
What is Hıptırik?
Hıptırik is a local name for a wild, leafy green. Because regional plant names can refer to different species, the name alone may not identify exactly what is being sold or foraged; confirm the plant’s identity before eating it.
What does Hıptırik taste like?
The taste of Hıptırik can vary with the exact plant and how mature its leaves are. Young leaves of wild greens are often milder, while older leaves may taste stronger or tougher; cooking with onion or lemon can balance a pronounced flavor.
Is Hıptırik safe to forage and eat?
Only forage Hıptırik if you can positively identify the plant, since the local name may vary and some wild plants are unsafe to eat. Avoid gathering it from roadsides or treated ground, and do not rely on cooking to make an unknown plant safe.
How do you cook Hıptırik?
Wash and chop Hıptırik, then sauté it until tender, or briefly blanch it first if the leaves are coarse. It can be cooked as a simple side with oil and onion, or added to eggs, soups, and savory fillings.
Can you eat Hıptırik raw?
Only eat Hıptırik raw when its identity is certain and the leaves have been washed thoroughly. If you are unsure which plant the name refers to, do not eat it raw or cooked; preparation cannot correct a mistaken identification.
How do you clean Hıptırik before cooking?
Remove damaged leaves and tough stems, then rinse Hıptırik carefully in clean water, separating the leaves so grit can wash away. Wild greens can hold soil between their leaves, so repeat the rinse until no visible dirt remains.
What can you make with Hıptırik?
Hıptırik works in cooked dishes that use leafy greens, such as an onion sauté, an egg scramble, soup, or a savory pie filling. Cook it until tender and taste it before adding strong seasonings, especially if the leaves have a pronounced flavor.
What can I use instead of Hıptırik?
Spinach or chard can stand in for Hıptırik in cooked recipes that call for leafy greens. Their flavor and texture may differ, so add them according to how quickly they wilt and adjust the seasoning after cooking.
How should you store fresh Hıptırik?
Keep unwashed Hıptırik loosely wrapped in the refrigerator and wash it just before use. Excess moisture encourages leafy greens to deteriorate, so remove damaged leaves and avoid sealing wet greens in an airtight container.
Can you freeze Hıptırik?
Yes. Clean Hıptırik, blanch it briefly, drain it well, and freeze it in meal-sized portions. The thawed leaves will be softer than fresh ones, so use them in cooked dishes rather than expecting a crisp salad green.
Hıptırik Vitamins & Minerals
Vitamins
Vitamin K
84µg · 70% DV
Vitamin A
128µg · 14% DV
Vitamin C
9.6mg · 11% DV
Folate
34µg · 9% DV
Minerals
Manganese
0.17mg · 7% DV
Iron
0.96mg · 5% DV
Calcium
48mg · 5% DV
Potassium ⭐
136mg · 4% DV
Sodium
17mg · 1% DV
Hıptırik Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Hıptırik
To burn the 11 calories in 1 cup (chopped) (40 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 Hıptırik?
Hıptırik is a locally named wild leafy green used in regional Turkish cooking. Its fresh leaves are sorted and washed before cooking; the exact name and preparation can vary from one area to another. It is generally treated like other wild greens, rather than eaten as a packaged or prepared dish.
The flavour is gently herbaceous, and the leaves soften as they cook. In Turkey, they may be sautéed with onion, stirred into eggs, or used as a filling for börek; serve with yoghurt or bread for a simple meal. Hıptırik is low in calories and provides fibre, with 28 calories per 100 g. If you are trying it for the first time, combine a small amount with familiar greens and adjust the seasoning to taste.
How Nutritious Is Hıptırik?
Nutrient density
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.
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 Hıptırik 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 Hıptırik Contain Allergens?
No known major allergens
Which Diets Is Hıptırik 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
Hıptırik Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 0.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.