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Kaniyarık otu Calories
Wild herb, used in traditional Mediterranean cuisine, rich in fiber and vitamins
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Kaniyarık otu (60 g) has 19 calories. That works out to 32 calories per 100 g. It contains 3.5 g of carbs, 1.3 g of protein, 0.2 g of fat and 2.2 g of fiber. Its 111 µg of Vitamin K covers 93% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Kaniyarık otu Nutrition Facts
Selected: 1 cup (medium) · 60 g
19
KCAL / 60G
Carbs
3.5g
· 1% DV
Protein
1.3g
· 3% DV
Fat
0.2g
· 0% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 25% · Fat 8%
Kaniyarık otu nutrition facts table · 1 cup (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 19 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 14 mg | 1% |
| Total carbohydrate | 3.5 g | 1% |
| Fiber | 2.2 g | 8% |
| Protein | 1.3 g | 3% |
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 Kaniyarık otu?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 60 g | 19 kcal |
| 2 tablespoon (chopped) | 20 g | 6 kcal |
| 1 piece (small) | 25 g | 8 kcal |
| 1 piece (medium) | 40 g | 13 kcal |
| 1 piece (large) | 60 g | 19 kcal |
| 1 serving (medium) | 70 g | 22 kcal |
| 1 cup (large) | 90 g | 29 kcal |
| 100 g | 100 g | 32 kcal |
| 1 serving (large) | 100 g | 32 kcal |
Calculated from 32 calories per 100 g.
Frequently Asked Questions About Kaniyarık otu
What is Kaniyarık otu?
Kaniyarık otu is a wild leafy herb in the Plantago genus, commonly called plantain herb in English. Its leaves are used as food in some Mediterranean traditions; the exact species can vary, so identify it carefully before eating.
Can you eat Kaniyarık otu?
Yes, Kaniyarık otu leaves are edible when the plant is correctly identified and collected from a clean area. Young leaves can be eaten raw or cooked, but wash them thoroughly and avoid plants from roadsides or treated land.
What does Kaniyarık otu taste like?
Kaniyarık otu has a mild, slightly earthy, green taste, and older leaves can be tougher and more pronounced. Young leaves are generally the better choice for salads, while cooking softens more mature leaves.
How do you cook Kaniyarık otu?
Cook Kaniyarık otu much like other leafy greens: wash it, remove tough parts, then sauté or simmer the leaves until tender. It can also be chopped into soups or mixed with other greens.
Can you eat Kaniyarık otu raw?
Yes, young Kaniyarık otu leaves can be eaten raw in a salad if they are correctly identified, clean, and thoroughly washed. Choose tender leaves; older ones may be too fibrous to enjoy uncooked.
Which part of Kaniyarık otu is edible?
The leaves are the main edible part of Kaniyarık otu, especially when young and tender. Some traditions also use its flower heads or seeds, but the leaves are the simplest part to prepare for a meal.
How can you identify Kaniyarık otu in the wild?
Kaniyarık otu typically grows in a low rosette, with prominent parallel veins running along its leaves and a slender, leafless flower stalk. Plantain species can vary, so use a reliable local field guide rather than relying on one feature.
How do you make tea from Kaniyarık otu?
To make Kaniyarık otu tea, steep clean leaves in hot water and strain before drinking. It is a traditional way to use the herb, but the tea should not be treated as a proven remedy for illness.
How should you store fresh Kaniyarık otu?
Keep fresh Kaniyarık otu unwashed in the refrigerator, loosely wrapped in a paper towel, and wash it just before use. Dried leaves should be stored in a sealed container away from moisture and direct light.
Is Kaniyarık otu the same as plantain banana?
No, Kaniyarık otu is not plantain banana. Kaniyarık otu is a leafy Plantago herb, whereas plantain banana is a starchy banana variety commonly cooked or eaten when ripe.
Kaniyarık otu Vitamins & Minerals
Vitamins
Vitamin K
111µg · 93% DV
Vitamin C
22.8mg · 25% DV
Vitamin A
126µg · 14% DV
Folate
33µg · 8% DV
Minerals
Manganese
0.2mg · 9% DV
Calcium
84mg · 8% DV
Iron
1.32mg · 7% DV
Copper
0.05mg · 6% DV
Potassium ⭐
198mg · 6% DV
Sodium
14mg · 1% DV
Kaniyarık otu Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kaniyarık otu
To burn the 19 calories in 1 cup (medium) (60 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 Kaniyarık otu?
Kaniyarık otu is a wild leafy herb used as a vegetable in traditional Mediterranean cooking. Its young leaves can be eaten raw or cooked; flavour and texture vary with the plant and when it is picked. It has a mild, green taste that may be slightly bitter, and works well in salads, soups and cooked greens.
In Mediterranean kitchens, it can be sautéed with olive oil, added to an omelette or served alongside other seasonal vegetables. It brings fibre and vitamins while remaining light: a 100 g portion has 3.7 g of fibre and 32 calories. If you are new to it, try a small amount in a simple salad with lemon and olive oil, or cook it briefly with familiar greens to soften its flavour.
How Nutritious Is Kaniyarık otu?
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 Kaniyarık otu 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 Kaniyarık otu Contain Allergens?
No known major allergens
Which Diets Is Kaniyarık otu 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
Kaniyarık otu Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.