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Kaldirik greens dish Calories
Nutritious wild greens dish from Black Sea cuisine
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Kaldirik greens dish (180 g) has 117 calories. That works out to 65 calories per 100 g. It contains 14 g of carbs, 4 g of protein, 4.5 g of fat and 5.8 g of fiber. Its 162 µg of Vitamin K covers 135% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Kaldirik greens dish Nutrition Facts
Selected: 1 serving (medium) · 180 g
117
KCAL / 180G
Carbs
14g
· 5% DV
Protein
4g
· 8% DV
Fat
4.5g
· 6% 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 50% · Protein 14% · Fat 36%
Kaldirik greens dish nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 117 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 14 g | 5% |
| Fiber | 5.8 g | 21% |
| Protein | 4 g | 8% |
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 greens dish?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 117 kcal |
| 100 g | 100 g | 65 kcal |
| 1 serving (small) | 120 g | 78 kcal |
| 1 cup (medium) | 150 g | 98 kcal |
| 1 piece (whole) | 200 g | 130 kcal |
| 1 serving (large) | 250 g | 163 kcal |
| 1 bottle (jumbo) | 350 g | 228 kcal |
Calculated from 65 calories per 100 g.
Frequently Asked Questions About Kaldirik greens dish
What is Kaldirik greens dish?
Kaldirik greens dish is a traditional Black Sea preparation made with kaldirik, a wild leafy green also known regionally as hodan or zılbıt. The greens are commonly cooked until tender, then served as a home-style vegetable dish.
How do you make Kaldirik greens dish?
Kaldirik greens dish is commonly made by washing and briefly boiling the greens, draining and chopping them, then cooking them with onion and oil. Some regional recipes add cornmeal or garlic, so the exact texture and seasoning can vary.
What does Kaldirik greens dish taste like?
Kaldirik greens dish has a tender, leafy flavor that is often described as mildly tangy and earthy. It should not usually taste strongly bitter; tough, old leaves or misidentified wild greens can affect the flavor.
Where does Kaldirik greens dish come from?
Kaldirik greens dish comes from Black Sea cooking in Turkey, where kaldirik is gathered and prepared as a local wild green. Recipes vary between households and towns, including differences in cooking method and whether cornmeal is added.
How do you clean greens for Kaldirik greens dish?
For Kaldirik greens dish, remove tough stems and yellow or damaged leaves, then rinse the greens several times to remove grit trapped between the leaves. Use foraged greens only when you can identify the plant with certainty.
Is Kaldirik greens dish the same as borage?
Not necessarily. Kaldirik is a regional name for a wild green used in Black Sea cooking, while “borage” commonly refers to a different plant. Local names can overlap, so the name alone is not enough to identify a foraged plant.
Can you add cornmeal to Kaldirik greens dish?
Yes, some versions of Kaldirik greens dish include cornmeal, which thickens the dish and gives it a distinct regional character. It is optional rather than essential; stir it in gradually to avoid making the greens overly dense.
Can Kaldirik greens dish be made with raw greens?
Kaldirik greens dish is generally cooked rather than prepared with raw leaves. Boiling or sautéing softens the greens and gives the dish its customary texture; cook wild kaldirik thoroughly instead of treating it like a salad green.
Can you freeze Kaldirik greens dish?
Yes, Kaldirik greens dish can be frozen once it has cooled. Divide it into airtight, meal-sized containers, thaw a portion in the refrigerator, and reheat it thoroughly; do not freeze the same portion again after thawing.
What should you serve with Kaldirik greens dish?
Kaldirik greens dish pairs well with cornbread, plain rice, or yogurt. Cornbread is a particularly fitting choice for a Black Sea-style meal, while rice or another simple side works well when the greens are served as part of a larger spread.
Kaldirik greens dish Vitamins & Minerals
Vitamins
Vitamin K
162µg · 135% DV
Vitamin A
576µg · 64% DV
Vitamin C
32.4mg · 36% DV
Folate
61.2µg · 15% DV
Minerals
Manganese
0.4mg · 17% DV
Copper
0.14mg · 16% DV
Calcium
153mg · 15% DV
Sodium
324mg · 14% DV
Potassium ⭐
468mg · 14% DV
Kaldirik greens dish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kaldirik greens dish
To burn the 117 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 Kaldirik greens dish?
Kaldirik greens dish is a home-style preparation of kaldirik, a wild leafy green gathered in Turkey’s Black Sea region. The leaves are usually cooked with onion; some cooks stir in cornmeal to give the dish a thicker, more substantial texture, while garlic may be added for extra flavour.
The cooked greens are soft, savoury and gently earthy. In the region, the dish is served warm alongside other foods or with cornbread, and it can also appear as a small shared plate. It is a vegetable-forward choice with 3.2 g of fibre per 100 g. For a lighter version, use a modest amount of oil and let the greens’ own flavour come through.
How Nutritious Is Kaldirik 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 Kaldirik 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 Kaldirik greens dish Contain Allergens?
No known major allergens
Which Diets Is Kaldirik greens dish Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Kaldirik greens dish Fat Profile
SATURATED
0.72g
MONOUNSATURATED
1.26g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 1.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.