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Jag herb Calories
Wild leafy herb; low in calories and provides micronutrients.
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Jag herb (70 g) has 22 calories. That works out to 32 calories per 100 g. It contains 3.6 g of carbs, 2.2 g of protein, 0.4 g of fat and 2.4 g of fiber. Its 259 µg of Vitamin K covers 216% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Jag herb Nutrition Facts
Selected: 1 cup (chopped) · 70 g
22
KCAL / 70G
Carbs
3.6g
· 1% DV
Protein
2.2g
· 4% DV
Fat
0.4g
· 1% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 33% · Fat 13%
Jag herb nutrition facts table · 1 cup (chopped) (70 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 22 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 27 mg | 1% |
| Total carbohydrate | 3.6 g | 1% |
| Fiber | 2.4 g | 9% |
| Protein | 2.2 g | 4% |
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 Jag herb?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 70 g | 22 kcal |
| 1 tablespoon (chopped) | 8 g | 3 kcal |
| 1 cup (chopped) | 35 g | 11 kcal |
| 100 g | 100 g | 32 kcal |
| 1 serving (small) | 100 g | 32 kcal |
| 1 serving (medium) | 150 g | 48 kcal |
| 1 serving (large) | 220 g | 70 kcal |
| 1 pack (large) | 250 g | 80 kcal |
Calculated from 32 calories per 100 g.
Frequently Asked Questions About Jag herb
What is Jag herb, and where is it traditionally eaten?
Jag herb is a wild edible green associated with eastern Turkey, especially the Erzurum region. Local names can refer to different plants, so identify it reliably before gathering or eating it.
What does Jag herb taste like?
Jag herb has the fresh, vegetal character typical of wild leafy greens, though its flavor can vary with age and growing conditions. Cooking it with onion or egg is a familiar way to soften and balance its taste.
How do you cook Jag herb?
Cook Jag herb after removing tough or damaged parts and washing it thoroughly. It can be chopped and sautéed, cooked with onion, or added to eggs; use a local recipe for the traditional regional preparation.
Is Jag herb the same as spinach?
No, Jag herb is not simply another name for spinach. It is a locally recognized wild green from eastern Turkey, and the name may vary by area; do not substitute a guessed plant identification for a reliable one.
Can you eat Jag herb raw?
It is more customary to eat Jag herb cooked than raw. Because wild greens can be misidentified and may carry soil or other contamination, eat it only when correctly identified and thoroughly washed.
How is Jag herb pickle made?
Jag herb pickle is a regional preparation made by preserving the plant in brine. Recipes differ in which parts are used and how they are fermented, so follow a tested local method rather than improvising the preservation process.
When is Jag herb in season?
Jag herb is generally gathered in spring, when fresh growth appears. The exact season shifts with elevation and weather, so local harvest knowledge is more useful than a fixed calendar date.
Can Jag herb be frozen?
Yes, Jag herb can be frozen, although its leaves may turn soft after thawing. Wash and drain it well, divide it into portions, and use the thawed greens in cooked dishes rather than expecting a crisp texture.
How should you store fresh Jag herb?
Keep fresh Jag herb refrigerated and unwashed until you are ready to use it; remove damaged leaves and wrap the greens loosely. If already washed, drain them well and use them promptly to limit spoilage.
What can you use instead of Jag herb in a recipe?
There is no exact substitute for Jag herb because its flavor and texture depend on the local plant meant by that name. For a cooked dish, another leafy green can work, but the result will not be the traditional regional version.
Jag herb Vitamins & Minerals
Vitamins
Vitamin K
259µg · 216% DV
Vitamin A
276.5µg · 31% DV
Vitamin C
26.6mg · 30% DV
Folate
71.4µg · 18% DV
Minerals
Manganese
0.43mg · 19% DV
Calcium
115mg · 12% DV
Iron
1.89mg · 11% DV
Magnesium
39mg · 9% DV
Potassium ⭐
312mg · 9% DV
Sodium
27mg · 1% DV
Jag herb Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Jag herb
To burn the 22 calories in 1 cup (chopped) (70 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 Jag herb?
Jag herb is a wild edible green gathered in parts of eastern Turkey, where it is often preserved in brine for use through the colder months. Fresh, it can be cooked as a leafy vegetable; its green, gently herbal flavour softens with cooking. Pickled jag herb is served as a savoury side, while fresh greens may be sautéed with onion, cooked with eggs or added to a mixed-vegetable dish. Rinse gathered leaves and stems thoroughly before cooking. For a lighter, less salty preparation, use the fresh herb with a little oil rather than the brined version. It is low in calories and provides fibre and micronutrients, with 32 kcal per 100 g.
How Nutritious Is Jag herb?
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 Jag herb 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 Jag herb Contain Allergens?
No known major allergens
Which Diets Is Jag herb Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Jag herb Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 1.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.