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Borage sautéed with olive oil Calories
Fiber-rich leafy vegetable sautéed with heart-healthy olive oil
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Borage sautéed with olive oil (120 g) has 94 calories. That works out to 78 calories per 100 g. It contains 5.2 g of carbs, 2.5 g of protein, 6.5 g of fat and 3.8 g of fiber. Its 174 µg of Vitamin K covers 145% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Borage sautéed with olive oil Nutrition Facts
Selected: 1 serving (medium) · 120 g
94
KCAL / 120G
Carbs
5.2g
· 2% DV
Protein
2.5g
· 5% DV
Fat
6.5g
· 8% 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 23% · Protein 11% · Fat 66%
Borage sautéed with olive oil nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 94 kcal | |
| Total fat | 6.5 g | 8% |
| Saturated fat | 0.94 g | 5% |
| Trans fat | 0 g | |
| Sodium | 70 mg | 3% |
| Total carbohydrate | 5.2 g | 2% |
| Fiber | 3.8 g | 14% |
| 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 Borage sautéed with olive oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 94 kcal |
| 1 tablespoon (small) | 18 g | 14 kcal |
| 3 tablespoon (medium) | 54 g | 42 kcal |
| 1 cup (chopped) | 90 g | 70 kcal |
| 100 g | 100 g | 78 kcal |
| ½ piece (half) | 110 g | 86 kcal |
| 1 serving (large) | 180 g | 140 kcal |
| 1 piece (whole) | 220 g | 172 kcal |
Calculated from 78 calories per 100 g.
Frequently Asked Questions About Borage sautéed with olive oil
What is borage sautéed with olive oil?
Borage sautéed with olive oil is a cooked leafy-vegetable dish made from borage leaves and often their tender stems. Onion, garlic, or lemon may be added; the leaves soften as they cook and have a mild, cucumber-like flavour.
What does borage sautéed with olive oil taste like?
Borage sautéed with olive oil tastes mild, green, and slightly like cucumber. Cooking softens the leaves’ naturally fuzzy texture, while garlic or onion adds savouriness and a squeeze of lemon makes the dish taste fresher.
How do you make borage sautéed with olive oil?
To make borage sautéed with olive oil, rinse the leaves and tender stems thoroughly, then chop them. Soften onion in olive oil, add the borage, cover, and cook until tender; the leaves release moisture, so extra water is usually unnecessary.
Do the fuzzy leaves matter in borage sautéed with olive oil?
Usually not: cooking softens the fine hairs on borage leaves. Rinse the leaves gently under running water before cooking; if the texture still bothers you, chop them finely or blanch them briefly and drain them before sautéing.
Can you use borage stems in borage sautéed with olive oil?
Yes, tender borage stems can be used in borage sautéed with olive oil. They take longer to soften than the leaves, so chop them small and add them to the pan first; discard any especially tough or fibrous sections.
How do you keep borage sautéed with olive oil from turning watery?
Drain the washed borage well before adding it to the pan, since wet leaves add extra liquid. Cook it covered until tender, then uncover the pan briefly so excess moisture can evaporate without overcooking the greens.
What goes well with borage sautéed with olive oil?
Borage sautéed with olive oil pairs well with plain yogurt, rice, or crusty bread. Serve it as a side with grilled fish or eggs, or make it part of a light meal with a grain and another vegetable.
How long does borage sautéed with olive oil last in the refrigerator?
Borage sautéed with olive oil keeps for about 3 days in a covered container in the refrigerator. Cool it promptly rather than leaving it out, and reheat only the portion you plan to eat until it is steaming hot.
Can you freeze borage sautéed with olive oil?
Yes, you can freeze borage sautéed with olive oil, though the leaves may be softer and release more liquid after thawing. Cool the dish, freeze it in airtight portions, and reheat it thoroughly after defrosting.
Is borage sautéed with olive oil safe during pregnancy?
It is best to ask your healthcare professional before eating borage sautéed with olive oil during pregnancy. Borage may contain pyrrolizidine alkaloids that can harm the liver, and cooking does not reliably remove them; avoid borage supplements unless advised otherwise.
Borage sautéed with olive oil Vitamins & Minerals
Vitamins
Vitamin K
174µg · 145% DV
Vitamin A
372µg · 41% DV
Vitamin C
21.6mg · 24% DV
Folate
93.6µg · 23% DV
Minerals
Manganese
0.37mg · 16% DV
Potassium ⭐
492mg · 14% DV
Iron
2.52mg · 14% DV
Magnesium
58mg · 14% DV
Sodium
70mg · 3% DV
Borage sautéed with olive oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Borage sautéed with olive oil
To burn the 94 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 Borage sautéed with olive oil?
Borage sautéed with olive oil is made by cooking the plant’s tender leaves and stems in olive oil. Borage grows around the Mediterranean and is used in regional home cooking, including in Turkey; onion, garlic or lemon may be added to the pan.
The greens soften as they cook, with a tender, slightly slippery texture and a fresh, herbaceous flavour. Serve them warm or at room temperature as a vegetable side or small plate, with bread or yogurt. This is a fibre-rich way to add leafy greens to a meal, with 3.2 g of fibre per 100 g. For a lighter version, use a modest amount of oil and brighten the dish with lemon.
How Nutritious Is Borage sautéed with olive oil?
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 Borage sautéed with olive oil 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 sautéed with olive oil Contain Allergens?
No known major allergens
Which Diets Is Borage sautéed with olive oil 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 sautéed with olive oil Fat Profile
SATURATED
0.94g
MONOUNSATURATED
4.46g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 6.2:1
Above the ideal 4:1 (6.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.