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Wild herb stew Calories
Fiber-rich, low-calorie, plant-based and micronutrient-dense
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Wild herb stew (180 g) has 86 calories. That works out to 48 calories per 100 g. It contains 11.5 g of carbs, 3.8 g of protein, 2.9 g of fat and 5 g of fiber. Its 378 µg of Vitamin K covers 315% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Wild herb stew Nutrition Facts
Selected: 1 serving (medium) · 180 g
86
KCAL / 180G
Carbs
11.5g
· 4% DV
Protein
3.8g
· 8% DV
Fat
2.9g
· 4% DV
Fiber
5g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 53% · Protein 17% · Fat 30%
Wild herb stew nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 86 kcal | |
| Total fat | 2.9 g | 4% |
| Saturated fat | 0.4 g | 2% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 11.5 g | 4% |
| Fiber | 5 g | 18% |
| Protein | 3.8 g | 8% |
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 Wild herb stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 86 kcal |
| 1 tablespoon (grated) | 18 g | 9 kcal |
| 100 g | 100 g | 48 kcal |
| ½ cup (half) | 100 g | 48 kcal |
| 1 serving (small) | 120 g | 58 kcal |
| 1 cup (whole) | 200 g | 96 kcal |
| 1 serving (large) | 260 g | 125 kcal |
| 1 bottle (jumbo) | 500 g | 240 kcal |
Calculated from 48 calories per 100 g.
Frequently Asked Questions About Wild herb stew
What is wild herb stew?
Wild herb stew is a cooked dish made from edible wild greens, often with simple ingredients such as onion and oil. In Turkish versions, the particular herb and additions vary by region and household, so the name does not describe one fixed recipe.
What is kiriş otu in wild herb stew?
Kiriş otu is the Turkish name for a locally gathered wild plant used as a vegetable. Its English identification can vary by region, so do not substitute a plant based on a guessed translation; use only greens that have been reliably identified as edible.
How do you make Turkish wild herb stew?
To make Turkish wild herb stew, sort and wash the greens thoroughly, then cook them with onion until tender. Some local recipes add tomato paste, bulgur, or egg, while others keep the dish simple; follow a recipe from the region where the herb is known.
Can you safely forage kiriş otu for wild herb stew?
Only forage kiriş otu if an experienced local forager can identify it with certainty. Common names can refer to different plants, and cooking does not make an incorrectly identified wild plant safe to eat.
Why can wild herb stew taste bitter?
Wild herb stew can taste bitter because some wild greens naturally have a sharp flavor, especially when mature. If the recipe allows, briefly blanch the greens and drain the water before cooking them with onion to mellow the taste.
When is kiriş otu available for wild herb stew?
Kiriş otu is generally used fresh when it is in season, commonly in spring in areas where it grows. Availability varies by locality and weather, so look for fresh, lively greens rather than wilted or yellowing bunches.
Do you put eggs in kiriş otu wild herb stew?
Some cooks add eggs to kiriş otu wild herb stew, but it is not required. Stir beaten egg into the cooked greens, or crack an egg on top and cover the pan until it sets; many regional versions are egg-free.
What do you serve with wild herb stew?
Wild herb stew is often served warm with bread, yogurt, or rice, depending on the local recipe. If the stew already contains bulgur or egg, a simple side salad can complement it without making the meal too heavy.
How should you store leftover wild herb stew?
Refrigerate leftover wild herb stew in a covered container and eat it within a few days. Avoid leaving it out for a long time, and reheat only the portion you plan to eat until it is thoroughly hot.
Can you freeze wild herb stew?
Yes, wild herb stew can be frozen, though the greens may become softer or release water after thawing. Cool it, divide it into meal-sized containers, and reheat it thoroughly after thawing.
Wild herb stew Vitamins & Minerals
Vitamins
Vitamin K
378µg · 315% DV
Vitamin A
513µg · 57% DV
Vitamin C
32.4mg · 36% DV
Folate
104.4µg · 26% DV
Minerals
Manganese
0.86mg · 37% DV
Iron
4.32mg · 24% DV
Copper
0.2mg · 22% DV
Calcium
212mg · 21% DV
Potassium ⭐
576mg · 17% DV
Sodium
378mg · 16% DV
Wild herb stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wild herb stew
To burn the 86 calories in 1 serving (medium) (180 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 Wild herb stew?
Wild herb stew is a seasonal home-style dish made with tender kiriş shoots, a wild edible green gathered in parts of eastern Turkey. The greens are cleaned and cooked until soft, often with onion and a little oil; recipes vary from household to household, and the Turkish name is kiriş otu yemeği.
It has a gently grassy flavour and a soft texture, and is typically served as a springtime main or side with bread or yoghurt. The dish is vegetable-led and provides fibre; it contains 48 calories per 100 g. Pair it with bulgur for a more substantial meal, or use a measured amount of oil if you prefer a lighter preparation.
How Nutritious Is Wild herb stew?
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 Wild herb stew 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 Wild herb stew Contain Allergens?
No known major allergens
Which Diets Is Wild herb stew 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
Wild herb stew Fat Profile
SATURATED
0.4g
MONOUNSATURATED
0.83g
POLYUNSATURATED
0.72g
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.