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Borage greens dish Calories
Fiber-rich, low-calorie, mineral-rich greens dish
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Borage greens dish (180 g) has 76 calories. That works out to 42 calories per 100 g. It contains 10.1 g of carbs, 3.2 g of protein, 3.1 g of fat and 5 g of fiber. Its 147.6 µg of Vitamin K covers 123% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Borage greens dish Nutrition Facts
Selected: 1 serving (medium) · 180 g
76
KCAL / 180G
Carbs
10.1g
· 4% DV
Protein
3.2g
· 6% DV
Fat
3.1g
· 4% DV
Fiber
5g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 50% · Protein 16% · Fat 34%
Borage greens dish nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 76 kcal | |
| Total fat | 3.1 g | 4% |
| Saturated fat | 0.4 g | 2% |
| Trans fat | 0 g | |
| Sodium | 288 mg | 13% |
| Total carbohydrate | 10.1 g | 4% |
| Fiber | 5 g | 18% |
| Protein | 3.2 g | 6% |
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 Borage greens dish?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 76 kcal |
| 1 tablespoon (chopped) | 18 g | 8 kcal |
| 4 tablespoon (chopped) | 72 g | 30 kcal |
| 1 piece (small) | 90 g | 38 kcal |
| 100 g | 100 g | 42 kcal |
| 1 cup (chopped) | 140 g | 59 kcal |
| 1 piece (medium) | 180 g | 76 kcal |
| 1 serving (large) | 250 g | 105 kcal |
Calculated from 42 calories per 100 g.
Frequently Asked Questions About Borage greens dish
What is a borage greens dish?
A borage greens dish here refers to Turkish kaldirik, a traditional leafy-green dish made with Trachystemon orientalis. It is not necessarily the same plant as common borage; the greens are often cooked with onion, with rice or cornmeal added in some regional recipes.
How do you make a borage greens dish?
A borage greens dish is usually made by cleaning and briefly boiling the greens, then cooking them with onion. Regional versions may include rice or cornmeal, which gives the finished dish a thicker texture.
What does a borage greens dish taste like?
A borage greens dish tastes mildly earthy and green, with a soft texture once cooked. Onion adds sweetness, while recipes with cornmeal are thicker and more filling in texture than versions made with just greens.
Where does a borage greens dish come from?
A borage greens dish is associated with Turkey’s Black Sea region, where kaldirik is traditionally gathered and cooked. Local names and recipes vary, and the plant may also be called hodan or ıspıt in Turkey.
When is a borage greens dish usually made?
A borage greens dish is most often made in spring, when fresh kaldirik shoots are available. The season varies with local weather; choose fresh-looking greens without yellowing or limp leaves.
How do you clean greens for a borage greens dish?
To prepare a borage greens dish, sort the leaves and stems, remove debris, and rinse them thoroughly in several changes of water. If gathering wild greens, use them only when you can identify the plant with confidence.
Is a borage greens dish made with common borage?
Not necessarily; the Turkish dish called kaldirik yemeği is traditionally made with Trachystemon orientalis. Common borage usually refers to Borago officinalis, so a recipe or product using the English name alone may describe a different plant.
What is traditionally served with a borage greens dish?
A borage greens dish can be served with yogurt or bread, including corn bread in some Turkish households. It is also eaten as part of a larger meal, alongside other dishes rather than as a standalone course.
How long does a borage greens dish last in the fridge?
A cooked borage greens dish keeps for up to 3 days in a covered container in the refrigerator. Cool it promptly after serving and reheat only the portion you plan to eat.
Can you freeze a borage greens dish?
Yes, a borage greens dish can be frozen, though the greens may turn softer after thawing. Cool it first, freeze it in airtight portions, thaw it in the refrigerator, and reheat it thoroughly before serving.
Borage greens dish Vitamins & Minerals
Vitamins
Vitamin K
147.6µg · 123% DV
Vitamin A
333µg · 37% DV
Vitamin C
32.4mg · 36% DV
Folate
104.4µg · 26% DV
Minerals
Manganese
0.58mg · 25% DV
Iron
3.24mg · 18% DV
Magnesium
76mg · 18% DV
Calcium
171mg · 17% DV
Potassium ⭐
558mg · 16% DV
Sodium
288mg · 13% DV
Borage greens dish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Borage greens dish
To burn the 76 calories in 1 serving (medium) (180 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 Borage greens dish?
The borage greens dish is a home-style preparation of kaldirik, a wild leafy green associated with Turkey’s Black Sea region, usually cooked with onion. The leaves are cleaned, chopped and softened by boiling or cooking in a pan; some regional versions include cornmeal or egg.
Once cooked, the greens are tender and slightly slippery, with a mild, earthy flavor. In Turkey, they are served in season as a side or with bread, and often pair well with yogurt. This is a light vegetable dish that provides fiber. For a more filling meal, serve it with beans or another legume; to keep it lighter, use only a little oil.
How Nutritious Is Borage greens dish?
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 Borage greens dish 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 Borage greens dish Contain Allergens?
No known major allergens
Which Diets Is Borage greens dish 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
Borage greens dish Fat Profile
SATURATED
0.4g
MONOUNSATURATED
0.74g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 3.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.