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Kesrane Calories
Green leafy herb, antioxidant, source of vitamins and minerals
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Kesrane (30 g) has 11 calories. That works out to 36 calories per 100 g. It contains 1.9 g of carbs, 0.9 g of protein, 0.2 g of fat and 1.1 g of fiber. Its 960 µg of Vitamin A covers 107% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Kesrane Nutrition Facts
Selected: 1 cup (chopped) · 30 g
11
KCAL / 30G
Carbs
1.9g
· 1% DV
Protein
0.9g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 28% · Fat 14%
Kesrane nutrition facts table · 1 cup (chopped) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 11 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 18 mg | 1% |
| Total carbohydrate | 1.9 g | 1% |
| Fiber | 1.1 g | 4% |
| Protein | 0.9 g | 2% |
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 Kesrane?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 30 g | 11 kcal |
| 1 tablespoon (whole) | 2 g | 1 kcal |
| 1 tablespoon (chopped) | 3 g | 1 kcal |
| 1 piece (whole) | 10 g | 4 kcal |
| 1 cup (whole) | 20 g | 7 kcal |
| 1 serving (medium) | 50 g | 18 kcal |
| 100 g | 100 g | 36 kcal |
| 1 serving (large) | 100 g | 36 kcal |
Calculated from 36 calories per 100 g.
Frequently Asked Questions About Kesrane
What is Kesrane?
Kesrane is the name used for an edible leafy herb. The name may refer to different plants in different localities, so confirm its identity with a knowledgeable seller or reliable field guide before foraging or eating it.
How do you cook Kesrane?
Kesrane can be quickly sautéed with onion until the leaves wilt. Wash and chop the leaves, soften the onion first, then add the herb; its tender leaves need less cooking than firm vegetables and can become mushy if overcooked.
What does Kesrane taste like?
Kesrane has a fresh, leafy, herb-like taste, though its exact flavor can vary with the plant sold under that local name and how young the leaves are. Try a small amount first, paired with lemon, yogurt, or cooked onion.
Can you eat Kesrane raw?
Yes, Kesrane can be eaten raw when the plant is correctly identified and the leaves are thoroughly washed. Use tender leaves in a salad; avoid eating wild-picked Kesrane raw if its growing site may have been exposed to pesticides or roadside pollution.
How should you wash Kesrane?
Separate the Kesrane leaves and rinse them thoroughly under running water, since soil can cling between them. If they are especially gritty, swish them in a bowl of clean water, rinse again, and drain well before chopping.
Can Kesrane replace spinach in recipes?
Kesrane can often replace spinach in cooked dishes such as an egg scramble, soup, or savory pastry filling, but it may cook down differently. Add it gradually and adjust the cooking time once you see how quickly its leaves soften.
How do you store fresh Kesrane?
Keep unwashed Kesrane dry, loosely wrapped in paper, in the refrigerator’s vegetable drawer. Wash it just before use, and remove wilted or damaged leaves; moisture trapped around fresh leaves can make them spoil sooner.
Can you freeze Kesrane?
Yes, freeze Kesrane for use in cooked dishes. Wash and drain the leaves, briefly blanch them, cool them promptly, and pack them in portions; thawed Kesrane softens, so it is better suited to soups or sautés than salads.
What goes well with Kesrane?
Kesrane pairs well with onion, eggs, lemon, and yogurt. For a simple meal, sauté the leaves with onion and serve them with eggs or alongside bread; a little lemon added at the end brightens the leafy flavor.
Is Kesrane nutritious?
Yes, Kesrane is a leafy herb that provides fiber and various vitamins and minerals. It can add variety to meals, but its antioxidant content does not mean it prevents or treats disease, and it should be correctly identified before eating.
Kesrane Vitamins & Minerals
Vitamins
Vitamin A
960µg · 107% DV
Vitamin K
114µg · 95% DV
Vitamin C
13.5mg · 15% DV
Folate
33µg · 8% DV
Minerals
Manganese
0.15mg · 7% DV
Iron
0.96mg · 5% DV
Calcium
51mg · 5% DV
Copper
0.04mg · 4% DV
Potassium ⭐
126mg · 4% DV
Sodium
18mg · 1% DV
Kesrane Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kesrane
To burn the 11 calories in 1 cup (chopped) (30 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 Kesrane?
Kesrane is a leafy green herb eaten as a vegetable. It is prepared by trimming and washing the leaves, then using them fresh or cooked; local recipes and names can vary. Its fresh, leafy character makes it easy to work into everyday cooking without needing elaborate preparation.
You can add it to salads, briefly cook it with onion and olive oil, or serve it alongside eggs, grains or other vegetables. In Turkey, it fits naturally into home-cooked meals and meze spreads; elsewhere, treat it much like a regional leafy green. It is light in calories and provides fibre, with 3.7 g per 100 g. For a lighter dish, use a little oil and pair it with lemon and other greens.
How Nutritious Is Kesrane?
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 Kesrane 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 Kesrane Contain Allergens?
No known major allergens
Which Diets Is Kesrane Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Kesrane Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.02g
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.