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Chopped dark-green kaldirik leaves and tender stems are mixed with small golden-brown bulgur grains, forming a moist, loosely piled vegetable dish on a plate.
●Low GI

Kaldirik diblesi with bulgur Calories

Fiber-rich, plant-based traditional Black Sea dish

In season: Spring · Summer

CALORIES · 100 G

96kcal

GI

42low

POTASSIUM · 100 G

255mg

FIBER · 100 G

3.2g

Quick answer

1 serving (medium) of Kaldirik diblesi with bulgur (180 g) has 173 calories. That works out to 96 calories per 100 g. It contains 23.6 g of carbs, 5 g of protein, 7.4 g of fat and 5.8 g of fiber. Its 212.4 µg of Vitamin K covers 177% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.

Kaldirik diblesi with bulgur Nutrition Facts

Selected: 1 serving (medium) · 180 g

173

KCAL / 180G

Carbs

23.6g

· 9% DV

Protein

5g

· 10% DV

Fat

7.4g

· 9% DV

Fiber

5.8g

· 21% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 52% · Protein 11% · Fat 37%

Kaldirik diblesi with bulgur nutrition facts table · 1 serving (medium) (180 g)

NutrientAmount% DV
Calories173 kcal
Total fat7.4 g9%
Saturated fat1.12 g6%
Trans fat0 g
Sodium378 mg16%
Total carbohydrate23.6 g9%
Fiber5.8 g21%
Protein5 g10%

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 Kaldirik diblesi with bulgur?

ServingAmountCalories
1 serving (medium)180 g173 kcal
1 tablespoon (shredded)18 g17 kcal
1 piece (small)90 g86 kcal
100 g100 g96 kcal
1 cup (medium)140 g134 kcal
2 piece (medium)180 g173 kcal
1 serving (large)250 g240 kcal
1 pack (whole)350 g336 kcal

Calculated from 96 calories per 100 g.

Frequently Asked Questions About Kaldirik diblesi with bulgur

What is Kaldirik diblesi with bulgur?

Kaldirik diblesi with bulgur is a traditional Black Sea dish made with kaldirik greens and bulgur. The greens are cooked with bulgur, usually alongside onion and oil, in a simple home-style preparation.

How do you make Kaldirik diblesi with bulgur?

To make Kaldirik diblesi with bulgur, clean and chop the greens, cook them with onion, then add bulgur and enough water to soften it. Add the water gradually so the finished dish stays moist rather than mushy.

What is kaldirik in Kaldirik diblesi with bulgur?

Kaldirik is a leafy wild green traditionally gathered and eaten in parts of the Black Sea region of Turkey. It is also known by regional names such as hodan; the leaves give Kaldirik diblesi with bulgur its distinctive green, earthy character.

How do you clean kaldirik for Kaldirik diblesi with bulgur?

For Kaldirik diblesi with bulgur, trim away tough stems and rinse the leaves several times in plenty of water. Grit can cling to wild greens, so keep rinsing until no dirt settles at the bottom of the bowl.

Where does Kaldirik diblesi with bulgur come from?

Kaldirik diblesi with bulgur comes from the food traditions of Turkey’s Black Sea region, where kaldirik is a familiar wild green. Household recipes vary in the proportions of greens, bulgur, onion, and oil.

When is Kaldirik diblesi with bulgur traditionally made?

Kaldirik diblesi with bulgur is often made when fresh kaldirik is available, commonly during the spring gathering season. The exact season can vary by location and weather, and people may also prepare it with preserved greens.

Can you use another green in Kaldirik diblesi with bulgur?

Yes, Swiss chard or spinach can stand in for kaldirik in Kaldirik diblesi with bulgur, though the flavor will be different. These greens cook quickly, so add them later or cook the bulgur separately before combining.

Which bulgur works best in Kaldirik diblesi with bulgur?

Medium or pilaf-style bulgur works well in Kaldirik diblesi with bulgur because it keeps some texture as it cooks with the greens. Fine bulgur softens much faster, so use less liquid and shorten the cooking time.

What do you serve with Kaldirik diblesi with bulgur?

Kaldirik diblesi with bulgur pairs well with plain yogurt or a crisp salad. These simple sides complement the savory greens without overwhelming the dish, and yogurt is a familiar accompaniment in Turkish home cooking.

Can you freeze Kaldirik diblesi with bulgur?

Yes, you can freeze Kaldirik diblesi with bulgur, although the greens and bulgur may soften after thawing. Cool it promptly, freeze it in a sealed container, and reheat thoroughly; add a little water if it seems dry.

Kaldirik diblesi with bulgur Vitamins & Minerals

Vitamins

Vitamin K

212.4µg · 177% DV

Vitamin A

333µg · 37% DV

Vitamin C

26.1mg · 29% DV

Folate

61.2µg · 15% DV

Minerals

Manganese

0.68mg · 30% DV

Copper

0.16mg · 18% DV

Sodium

378mg · 16% DV

Iron

2.7mg · 15% DV

Potassium ⭐

459mg · 14% DV

Kaldirik diblesi with bulgur Glycemic Index

GLYCEMIC INDEX

42
Low
0 Low5570100

GLYCEMIC LOAD

9
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Kaldirik diblesi with bulgur

To burn the 173 calories in 1 serving (medium) (180 g):

🚶

43min

Walking (5 km/h)

🏃

18min

Running (8 km/h)

🚴

24min

Cycling

🏊

20min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Kaldirik diblesi with bulgur?

Kaldirik diblesi with bulgur is a traditional dish from Turkey’s Black Sea region, made with kaldirik, a local leafy wild green, and bulgur. The greens are commonly cooked with onion, then simmered with bulgur until tender; household and regional versions vary.

The cooked leaves are soft, with a gently herbal flavour, while bulgur gives the dish a pleasantly hearty texture. In its home region it is served as part of a meal or enjoyed on its own, often with yoghurt alongside. It is a plant-based, fibre-containing choice for anyone looking for a vegetable-and-grain dish. Use a modest amount of oil if you prefer a lighter finish.

How Nutritious Is Kaldirik diblesi with bulgur?

Nutrient density

High

74/ 100

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

51/ 100

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 Kaldirik diblesi with bulgur 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 Kaldirik diblesi with bulgur Contain Allergens?

Contains these allergens:

Gluten yes
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Kaldirik diblesi with bulgur Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Kaldirik diblesi with bulgur Fat Profile

SATURATED

1.12g

MONOUNSATURATED

3.13g

POLYUNSATURATED

1.6g

⚖️

Omega 6:3 ratio 7:1

Above the ideal 4:1 (7:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.