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Wild herb, high fiber, antioxidant, traditional Anatolian plant
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Karahidbag Kahesi (60 g) has 20 calories. That works out to 33 calories per 100 g. It contains 3.5 g of carbs, 1.6 g of protein, 0.3 g of fat and 2.2 g of fiber. Its 132 µg of Vitamin K covers 110% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 60 g
20
KCAL / 60G
Carbs
3.5g
· 1% DV
Protein
1.6g
· 3% DV
Fat
0.3g
· 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 61% · Protein 28% · Fat 11%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 20 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 11 mg | 0% |
| Total carbohydrate | 3.5 g | 1% |
| Fiber | 2.2 g | 8% |
| Protein | 1.6 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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 60 g | 20 kcal |
| 1 tablespoon (shredded) | 6 g | 2 kcal |
| 1 tablespoon (chopped) | 8 g | 3 kcal |
| 1 piece (whole) | 25 g | 8 kcal |
| 1 cup (small) | 40 g | 13 kcal |
| 1 serving (medium) | 80 g | 26 kcal |
| 1 cup (large) | 90 g | 30 kcal |
| 100 g | 100 g | 33 kcal |
| 1 serving (large) | 120 g | 40 kcal |
| 2 cup (double) | 120 g | 40 kcal |
Calculated from 33 calories per 100 g.
Karahidbag Kahesi is described as a traditional Anatolian wild herb eaten as a vegetable. Wild-plant names can vary by locality, so confirm its identity with a knowledgeable seller or forager before eating it.
Wash and sort Karahidbag Kahesi, then briefly boil it or sauté it until tender. It can be served simply with olive oil, or added to a cooked dish; avoid overcooking if you want the leaves to keep some texture.
Yes, Karahidbag Kahesi can be eaten raw if it is correctly identified and thoroughly washed. Use young, tender leaves in a salad, and never gather wild plants from roadsides or places that may have been sprayed.
Karahidbag Kahesi has a pronounced leafy, herbal flavor and may taste bitter. Briefly blanching the leaves and draining them can soften the bitterness before you sauté or add them to a recipe.
Only eat Karahidbag Kahesi when an experienced local forager or reliable seller has positively identified it. Similar-looking wild plants can be unsafe, and washing or cooking does not make a misidentified plant safe.
Look for Karahidbag Kahesi at regional produce markets or specialty sellers of wild greens when it is in season. Availability varies by area and weather, so ask local vendors what the plant is called in their region.
Keep fresh Karahidbag Kahesi unwashed and dry in the refrigerator, loosely wrapped in a clean cloth or placed in a perforated bag. Wash it just before cooking, since trapped moisture can make leaves spoil sooner.
Yes, blanch Karahidbag Kahesi briefly, cool it promptly, and drain it thoroughly before freezing in meal-sized portions. Frozen leaves work best in cooked dishes rather than salads, where fresh texture matters.
Yes, chopped Karahidbag Kahesi can be stirred into soup near the end of cooking so it softens without becoming mushy. Its strong herbal taste pairs well with simple vegetable or grain-based soups.
Karahidbag Kahesi is commonly prepared as a cooked wild-green dish, often with olive oil or sautéed aromatics. A squeeze of lemon or a spoonful of plain yogurt can complement its earthy, sometimes bitter flavor.
Vitamins
Vitamin K
132µg · 110% DV
Vitamin C
22.8mg · 25% DV
Vitamin A
222µg · 25% DV
Folate
48µg · 12% DV
Minerals
Manganese
0.2mg · 9% DV
Iron
1.32mg · 7% DV
Potassium ⭐
246mg · 7% DV
Calcium
72mg · 7% DV
Sodium
11mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 20 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.
Karahidbag Kahesi is a wild Anatolian herb, understood here as dandelion greens. The tender leaves have a pleasantly bitter, leafy flavour and become softer when cooked. They can be eaten raw in salads, briefly blanched and dressed with olive oil and lemon, or sautéed with onion. In Turkey they may be served as a vegetable side or meze; beyond the region, they also work well in salads and simple spring dishes.
It is a low-calorie green with useful fibre: 100 g provides 33 calories and 3.7 g of fibre. If you prefer a milder taste, blanch the leaves briefly and drain them before seasoning; use a light hand with the oil for a lighter dish.
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.
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.
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.
No known major allergens
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
SATURATED
0.04g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.