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Ispit greens cooked with olive oil Calories
Cooked wild greens with olive oil; provides fiber, vitamins A, C, K and monounsaturated fat from olive oil.
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Ispit greens cooked with olive oil (120 g) has 94 calories. That works out to 78 calories per 100 g. It contains 6.1 g of carbs, 2.9 g of protein, 6.5 g of fat and 3.8 g of fiber. Its 342 µg of Vitamin K covers 285% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Ispit greens cooked with olive oil Nutrition Facts
Selected: 1 serving (medium) · 120 g
94
KCAL / 120G
Carbs
6.1g
· 2% DV
Protein
2.9g
· 6% 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 26% · Protein 12% · Fat 62%
Ispit greens cooked 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 | 6.1 g | 2% |
| Fiber | 3.8 g | 14% |
| Protein | 2.9 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 Ispit greens cooked with olive oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 94 kcal |
| 1 tablespoon (mini) | 18 g | 14 kcal |
| 3 tablespoon (small) | 54 g | 42 kcal |
| 100 g | 100 g | 78 kcal |
| ½ piece (half) | 110 g | 86 kcal |
| 1 cup (chopped) | 140 g | 109 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 Ispit greens cooked with olive oil
What is ispit greens cooked with olive oil?
Ispit greens cooked with olive oil is a Turkish dish made from the leaves of ispit, a wild green also known regionally as kaldirik. It is especially associated with the Black Sea region and is served as a vegetable side or light meal.
How do you cook ispit greens with olive oil?
Cook ispit greens with olive oil by washing and trimming the leaves, then simmering them with olive oil until tender. Some home-style versions include onion or lemon. Avoid prolonged cooking so the leaves do not become overly soft.
How do you clean ispit greens before cooking them with olive oil?
Trim away tough stems and damaged leaves, then rinse the ispit greens thoroughly in several changes of water. Dirt can cling to the folds and hairy surfaces, so check that the final rinse has no grit before cooking.
What does ispit greens cooked with olive oil taste like?
Ispit greens cooked with olive oil taste earthy and herbal, with a mild tang that can vary between batches. Olive oil softens the flavor, while lemon adds a fresher, brighter finish.
Is ispit the same plant as kaldirik?
Ispit and kaldirik are commonly regional names for the same wild green in Turkey, often identified as Trachystemon orientalis. Local naming can vary, so confirm the plant’s identity rather than relying on a market name alone.
Where does ispit greens cooked with olive oil come from?
Ispit greens cooked with olive oil is associated particularly with Turkey’s western Black Sea cooking traditions. Ispit is a seasonal wild green, most often gathered in spring, and the dish reflects local use of foraged vegetables.
Can you eat ispit greens raw, or should they be cooked with olive oil?
Ispit greens are usually cooked rather than eaten raw. Their leaves can be coarse and hairy, and cooking softens them; only eat wild greens when their identity is certain, since similar-looking plants may not be edible.
What goes well with ispit greens cooked with olive oil?
Ispit greens cooked with olive oil pair well with lemon, bread, and a simple yogurt side. You can serve them warm or chilled as part of a Turkish-style spread alongside other vegetable dishes.
How long does ispit greens cooked with olive oil keep in the refrigerator?
Store ispit greens cooked with olive oil in a covered container in the refrigerator and eat them within a few days. Take out only the portion you need and avoid leaving the dish at room temperature for an extended time.
Can you freeze ispit greens cooked with olive oil?
Yes, you can freeze ispit greens cooked with olive oil once they have cooled. Portion them into airtight containers; the leaves may be softer after thawing, so reheat the dish gently before serving.
Ispit greens cooked with olive oil Vitamins & Minerals
Vitamins
Vitamin K
342µg · 285% DV
Vitamin A
408µg · 45% DV
Vitamin C
21.6mg · 24% DV
Folate
93.6µg · 23% DV
Minerals
Manganese
0.62mg · 27% DV
Calcium
174mg · 17% DV
Iron
3.12mg · 17% DV
Magnesium
58mg · 14% DV
Potassium ⭐
384mg · 11% DV
Sodium
70mg · 3% DV
Ispit greens cooked with olive oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ispit greens cooked 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 Ispit greens cooked with olive oil?
Ispit greens cooked with olive oil are made by simmering the leaves of ispit, a wild green traditionally gathered and eaten in parts of Turkey, especially around the Black Sea. The leaves soften as they cook and take on a mild, earthy, leafy flavour, with olive oil giving the dish a rounded richness.
In Turkey, this kind of olive-oil vegetable dish is often served at room temperature or chilled, as part of a meal alongside bread, yoghurt or other small plates. It contributes fibre, while the olive oil supplies mostly monounsaturated fat. Use a measured drizzle of oil and finish with lemon if you’d like a lighter, brighter serving.
How Nutritious Is Ispit greens cooked 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 Ispit greens cooked 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 Ispit greens cooked with olive oil Contain Allergens?
No known major allergens
Which Diets Is Ispit greens cooked 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
Ispit greens cooked with olive oil Fat Profile
SATURATED
0.94g
MONOUNSATURATED
4.38g
POLYUNSATURATED
0.84g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.