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High in fiber, vitamin C, and folate. Low calorie, contains antioxidants.
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (chopped) of Kedirgen (90 g) has 29 calories. That works out to 32 calories per 100 g. It contains 5.2 g of carbs, 2.4 g of protein, 0.4 g of fat and 3.3 g of fiber. Its 378 µg of Vitamin A covers 42% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 cup (chopped) · 90 g
29
KCAL / 90G
Carbs
5.2g
· 2% DV
Protein
2.4g
· 5% DV
Fat
0.4g
· 1% DV
Fiber
3.3g
· 12% 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 | 29 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 3.6 mg | 0% |
| Total carbohydrate | 5.2 g | 2% |
| Fiber | 3.3 g | 12% |
| Protein | 2.4 g | 5% |
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 (chopped) | 90 g | 29 kcal |
| 1 tablespoon (chopped) | 8 g | 3 kcal |
| 1 piece (whole) | 40 g | 13 kcal |
| 2 piece (whole) | 80 g | 26 kcal |
| 100 g | 100 g | 32 kcal |
| 1 serving (medium) | 100 g | 32 kcal |
| 1 cup (shredded) | 120 g | 38 kcal |
| 1 bottle (large) | 200 g | 64 kcal |
Calculated from 32 calories per 100 g.
Kedirgen is a Turkish name for edible wild asparagus shoots, commonly associated with the Mediterranean asparagus plant. The young green shoots are gathered and cooked as a seasonal vegetable; older shoots can be noticeably tougher.
Kedirgen has a green, vegetal flavor similar to asparagus, often with a more pronounced wild-herb character. Young shoots tend to taste milder, while mature ones can be firmer and more bitter.
Rinse kedirgen thoroughly to remove grit, then trim off the hard lower ends. If a stem feels stringy, peel its tougher outer part. Cut the tender shoots into manageable lengths before cooking.
Kedirgen is often sautéed in olive oil, sometimes with onion, until tender. In Turkish home cooking, cooks may add beaten eggs near the end; keep the heat moderate so the shoots soften without turning mushy.
Yes, very young kedirgen shoots can be eaten raw after careful washing and trimming. Their texture may be fibrous, though, so cooking is usually a better choice for thicker or more mature shoots.
Yes, kedirgen can stand in for asparagus in sautés, egg dishes, and simple vegetable sides. Its shoots may be thinner and more fibrous, so check tenderness as they cook rather than relying on the recipe’s usual timing.
Kedirgen is gathered as a wild vegetable in parts of Turkey, especially in regions with a Mediterranean climate. Because common names can refer to different plants locally, only eat wild shoots when their identity is certain.
Kedirgen is mainly a spring vegetable, appearing when its young shoots emerge. The exact local season shifts with weather and region, so fresh kedirgen is most often found at seasonal markets and local produce stalls.
Yes. Clean and briefly blanch the kedirgen, cool it promptly, drain it well, and freeze it in airtight portions. Use the thawed shoots in cooked dishes such as sautés or egg preparations rather than expecting a crisp raw texture.
A kedirgen shoot is likely too tough when its lower stem feels woody or does not bend easily. Trim the firm base and use the tender upper portion; peeling can help with thicker stems, but very woody shoots are best discarded.
Vitamins
Vitamin A
378µg · 42% DV
Vitamin C
36.9mg · 41% DV
Vitamin K
43.2µg · 36% DV
Folate
99µg · 25% DV
Minerals
Manganese
0.45mg · 20% DV
Copper
0.12mg · 13% DV
Iron
1.89mg · 11% DV
Potassium ⭐
306mg · 9% DV
Sodium
3.6mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 29 calories in 1 cup (chopped) (90 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.
Kedirgen is a regional Turkish name for the tender shoots of wild asparagus, gathered in spring, particularly in the Aegean and Mediterranean regions. The slender green shoots are usually trimmed and briefly cooked before serving.
Their flavour is gently grassy and distinctive, while the texture becomes tender but can retain a slight bite. In Turkey, they are often dressed with olive oil and lemon and served warm or cold as a meze, or cooked with eggs. Kedirgen is high in fibre, vitamin C and folate, and low in calories; a 100 g portion has 32 calories. For a lighter plate, use olive oil sparingly and let lemon and fresh herbs bring brightness.
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
0.06g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.