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Sauteed kircan herb Calories
Wild herb dish, sautéed, good fiber and micronutrient content
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sauteed kircan herb (140 g) has 109 calories. That works out to 78 calories per 100 g. It contains 8.5 g of carbs, 3.4 g of protein, 7.1 g of fat and 4.5 g of fiber. Its 294 µg of Vitamin K covers 245% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Sauteed kircan herb Nutrition Facts
Selected: 1 serving (medium) · 140 g
109
KCAL / 140G
Carbs
8.5g
· 3% DV
Protein
3.4g
· 7% DV
Fat
7.1g
· 9% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 30% · Protein 12% · Fat 58%
Sauteed kircan herb nutrition facts table · 1 serving (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 109 kcal | |
| Total fat | 7.1 g | 9% |
| Saturated fat | 1.01 g | 5% |
| Trans fat | 0 g | |
| Sodium | 294 mg | 13% |
| Total carbohydrate | 8.5 g | 3% |
| Fiber | 4.5 g | 16% |
| Protein | 3.4 g | 7% |
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 Serving of Sauteed kircan herb?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 140 g | 109 kcal |
| 1 tablespoon (small) | 18 g | 14 kcal |
| 3 tablespoon (medium) | 54 g | 42 kcal |
| 1 piece (half) | 70 g | 55 kcal |
| 100 g | 100 g | 78 kcal |
| 1 serving (small) | 100 g | 78 kcal |
| 1 cup (medium) | 130 g | 101 kcal |
| 1 cup (large) | 180 g | 140 kcal |
| 1 serving (large) | 220 g | 172 kcal |
Calculated from 78 calories per 100 g.
Frequently Asked Questions About Sauteed kircan herb
How do you make sauteed kircan herb?
To make sauteed kircan herb, wash and trim the young shoots, boil them until tender, then drain and chop them. Sauté onion in oil, add the herb, and cook briefly to combine the flavors.
What is kircan herb?
Kircan is a regional name for edible young shoots of a wild plant eaten in parts of Turkey, especially around the Black Sea. Names can vary locally, so never eat a wild plant unless its identity has been confirmed.
What does sauteed kircan herb taste like?
Sauteed kircan herb has a mild, leafy flavor, often described as similar to other cooked wild greens. Its taste can vary with the age of the shoots and the amount of onion or seasoning used.
Does kircan herb need to be boiled before making sauteed kircan herb?
Yes, kircan shoots are usually boiled until tender before they are sautéed. Drain them well after boiling, then chop and cook with onion; this also helps soften tougher young stems.
Where does sauteed kircan herb come from?
Sauteed kircan herb is a regional Turkish dish associated with Black Sea cooking, including areas around Giresun. Kircan is a local plant name, so the herb and recipe may be known by different names in neighboring regions.
Can you add eggs to sauteed kircan herb?
Yes, eggs are a common addition to sauteed kircan herb. After boiling and sautéing the shoots with onion, stir in beaten eggs or crack them into the pan and cook until set.
How do you clean kircan herb for sauteed kircan herb?
Rinse the kircan shoots thoroughly under cool running water and remove tough lower stems and any unwanted prickly parts. Check each shoot as you trim it, then drain before boiling.
Can you freeze sauteed kircan herb?
Yes, you can freeze sauteed kircan herb once it has cooled. Pack it in airtight portions, thaw it in the refrigerator, and reheat it thoroughly in a pan; the shoots may be softer after freezing.
Is kircan herb safe to forage for sauteed kircan herb?
Only forage kircan if an experienced local forager can identify the plant with certainty. Wild plants can resemble inedible or harmful species, and a familiar regional name alone is not enough to confirm what you have picked.
What can you serve with sauteed kircan herb?
Serve sauteed kircan herb with bread, yogurt, or other savory dishes. Cornbread is a fitting accompaniment in a Black Sea-style meal, while an egg added to the pan can make the dish more substantial.
Sauteed kircan herb Vitamins & Minerals
Vitamins
Vitamin K
294µg · 245% DV
Vitamin A
399µg · 44% DV
Vitamin C
19.6mg · 22% DV
Folate
81.2µg · 20% DV
Minerals
Manganese
0.64mg · 28% DV
Copper
0.15mg · 17% DV
Iron
2.94mg · 16% DV
Calcium
129mg · 13% DV
Sodium
294mg · 13% DV
Potassium ⭐
434mg · 13% DV
Sauteed kircan herb Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sauteed kircan herb
To burn the 109 calories in 1 serving (medium) (140 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 Sauteed kircan herb?
Sauteed kircan herb is a regional dish from Turkey’s Black Sea region, made with the tender shoots of a wild plant known locally as kircan or melocan. The shoots are commonly trimmed and briefly boiled before being cooked in a pan with onion and oil; some cooks add egg.
It has a gently grassy flavour and a tender texture, often with a little bite. In its home region it may be served at breakfast, alongside a main meal or as part of a spread, with cornbread as a natural partner. It is a vegetable-based dish that provides fibre, with 3.2 g per 100 g. Use a modest amount of oil for a lighter pan-fry, or leave out the optional egg.
How Nutritious Is Sauteed kircan herb?
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 Sauteed kircan herb Processed?
NOVA 2
Minimally Processed
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 Sauteed kircan herb Contain Allergens?
No known major allergens
Which Diets Is Sauteed kircan herb 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
Sauteed kircan herb Fat Profile
SATURATED
1.01g
MONOUNSATURATED
2.94g
POLYUNSATURATED
1.12g
Omega 6:3 ratio 5.6:1
Above the ideal 4:1 (5.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.