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Kenger herb (Gundelia) Calories
Wild edible herb, high in fiber, potassium, magnesium, and antioxidants
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Kenger herb (Gundelia) (60 g) has 23 calories. That works out to 38 calories per 100 g. It contains 3.9 g of carbs, 1.6 g of protein, 0.3 g of fat and 2.2 g of fiber. Its 58.8 µg of Vitamin K covers 49% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Kenger herb (Gundelia) Nutrition Facts
Selected: 1 cup (chopped) · 60 g
23
KCAL / 60G
Carbs
3.9g
· 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 63% · Protein 26% · Fat 11%
Kenger herb (Gundelia) nutrition facts table · 1 cup (chopped) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 23 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 11 mg | 0% |
| Total carbohydrate | 3.9 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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How Many Calories in 1 Cup of Chopped Kenger herb (Gundelia)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 60 g | 23 kcal |
| 1 piece (small) | 15 g | 6 kcal |
| 1 piece (whole) | 30 g | 11 kcal |
| 1 cup (chopped) | 40 g | 15 kcal |
| 1 piece (large) | 50 g | 19 kcal |
| 1 serving (medium) | 80 g | 30 kcal |
| 100 g | 100 g | 38 kcal |
| 1 serving (large) | 120 g | 46 kcal |
| 2 cup (chopped) | 120 g | 46 kcal |
Calculated from 38 calories per 100 g.
Frequently Asked Questions About Kenger herb (Gundelia)
What is Kenger herb (Gundelia), and what does it taste like?
Kenger herb (Gundelia) is a wild edible plant whose young shoots are eaten as a vegetable in parts of the Middle East and Turkey. Its flavor is often described as earthy and mildly bitter; older, tougher parts can taste stronger.
How do you cook Kenger herb (Gundelia)?
Kenger herb (Gundelia) is usually cleaned, trimmed, and cooked rather than served as a leafy salad. Boil or sauté the tender shoots, or add them to dishes with eggs, onions, meat, or grains. Remove the prickly outer parts before cooking.
Is Kenger herb (Gundelia) edible?
Yes, the young shoots of Kenger herb (Gundelia) are eaten as food in regions where the plant is traditionally gathered. Its sharp spines must be removed, and wild plants should only be eaten when identified with confidence, since other plants can be mistaken for them.
How do you prepare Kenger herb (Gundelia) for cooking?
Wear gloves when preparing Kenger herb (Gundelia), then trim away the prickly leaves and tough outer portions with a knife. Rinse the edible parts thoroughly to remove grit, and peel or cut tough stems. Handle the plant carefully to avoid its sharp spines.
What is Kenger gum, and is it made from Kenger herb (Gundelia)?
Yes. Kenger gum is the dried milky sap collected from the root of Kenger herb (Gundelia), not a prepared form of its leafy shoots. The gum is traditionally chewed, while the young shoots are cooked and eaten as a vegetable.
Can you eat Kenger herb (Gundelia) raw?
The tender parts of Kenger herb (Gundelia) may be eaten raw, but the plant is more commonly cooked. Wash it carefully and remove all prickly pieces first; cooking softens the shoots and makes tougher textures easier to eat.
Where does Kenger herb (Gundelia) grow?
Kenger herb (Gundelia) grows wild in parts of the Middle East, including Turkey, often in dry, open, or rocky areas. If gathering it, avoid sprayed land and protected sites, and make sure the plant is correctly identified before eating it.
When is Kenger herb (Gundelia) in season?
Kenger herb (Gundelia) is generally gathered in spring, when its shoots are young and tender. The exact season varies with local weather and rainfall. As the plant matures, its parts become tougher and the sharp leaves are harder to prepare.
Can you freeze Kenger herb (Gundelia)?
Yes. Clean and trim Kenger herb (Gundelia), briefly blanch the shoots, drain them well, and let them cool before freezing in airtight portions. Add the frozen herb directly to cooked dishes, or thaw it in the refrigerator before sautéing.
How should you store fresh Kenger herb (Gundelia)?
Keep fresh Kenger herb (Gundelia) unwashed in the refrigerator, loosely wrapped in a paper towel or clean cloth to absorb moisture. Wash and trim it just before cooking, since storing it wet can make it spoil more quickly.
Kenger herb (Gundelia) Vitamins & Minerals
Vitamins
Vitamin K
58.8µg · 49% DV
Vitamin C
15mg · 17% DV
Vitamin A
72µg · 8% DV
Folate
22.8µg · 6% DV
Minerals
Potassium ⭐
246mg · 7% DV
Magnesium
26mg · 6% DV
Iron
1.08mg · 6% DV
Copper
0.05mg · 6% DV
Sodium
11mg · 0% DV
Kenger herb (Gundelia) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kenger herb (Gundelia)
To burn the 23 calories in 1 cup (chopped) (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 Kenger herb (Gundelia)?
Kenger herb (Gundelia) is a wild, thistle-like plant native to parts of Anatolia and the wider Middle East. Its young shoots and leaves are gathered in season; the prickly parts are removed and the tougher stems peeled before cooking. The flavour is earthy and green with a gentle bitterness, while boiling or sautéing softens the stems and leaves.
In Turkey and neighbouring regions, it is commonly cooked with onion, folded into eggs, or served as a cooked vegetable; tender shoots may also go into salads. It is low in calories and provides fibre, potassium and magnesium. For a lighter preparation, cook it with just a little oil and finish with lemon, or pair it with yogurt and bread for a simple meal.
How Nutritious Is Kenger herb (Gundelia)?
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 Kenger herb (Gundelia) 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 Kenger herb (Gundelia) Contain Allergens?
No known major allergens
Which Diets Is Kenger herb (Gundelia) 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
Kenger herb (Gundelia) Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.