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Slender green shoots with narrow stems, small pointed buds and fine, needle-like leaves clustered along their tips.
●Low GI
★Natural
⚡High Potassium

Kedirgen Calories

High in fiber, vitamin C, and folate. Low calorie, contains antioxidants.

In season: Spring

CALORIES · 100 G

32kcal

GI

15low

POTASSIUM · 100 G

340mg

FIBER · 100 G

3.7g

Quick answer

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.

Kedirgen Nutrition Facts

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%

Kedirgen nutrition facts table · 1 cup (chopped) (90 g)

NutrientAmount% DV
Calories29 kcal
Total fat0.4 g1%
Saturated fat0.06 g0%
Trans fat0 g
Sodium3.6 mg0%
Total carbohydrate5.2 g2%
Fiber3.3 g12%
Protein2.4 g5%

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 Chopped Kedirgen?

ServingAmountCalories
1 cup (chopped)90 g29 kcal
1 tablespoon (chopped)8 g3 kcal
1 piece (whole)40 g13 kcal
2 piece (whole)80 g26 kcal
100 g100 g32 kcal
1 serving (medium)100 g32 kcal
1 cup (shredded)120 g38 kcal
1 bottle (large)200 g64 kcal

Calculated from 32 calories per 100 g.

Frequently Asked Questions About Kedirgen

What is kedirgen?

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.

What does kedirgen taste like?

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.

How do you prepare kedirgen for cooking?

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.

How is kedirgen traditionally cooked?

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.

Can you eat kedirgen raw?

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.

Can kedirgen be used instead of asparagus in recipes?

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.

Where does kedirgen grow?

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.

When is kedirgen in season?

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.

Can you freeze kedirgen?

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.

How can you tell if kedirgen shoots are too tough to eat?

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.

Kedirgen Vitamins & Minerals

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

Kedirgen Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

1.8
Low

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

How to Burn Off Kedirgen

To burn the 29 calories in 1 cup (chopped) (90 g):

🚶

7min

Walking (5 km/h)

🏃

3min

Running (8 km/h)

🚴

4min

Cycling

🏊

3min

Swimming

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

What is Kedirgen?

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.

How Nutritious Is Kedirgen?

Nutrient density

Very high

80/ 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

59/ 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 Kedirgen 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 Kedirgen Contain Allergens?

No known major allergens

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

Which Diets Is Kedirgen 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

Kedirgen Fat Profile

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.