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Traditional sautéed wild greens dish
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Sautéed melevcan (120 g) has 94 calories. That works out to 78 calories per 100 g. It contains 6.5 g of carbs, 2.5 g of protein, 6.7 g of fat and 3.4 g of fiber. Its 252 µg of Vitamin K covers 210% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 120 g
94
KCAL / 120G
Carbs
6.5g
· 2% DV
Protein
2.5g
· 5% DV
Fat
6.7g
· 9% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 27% · Protein 10% · Fat 63%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 94 kcal | |
| Total fat | 6.7 g | 9% |
| Saturated fat | 0.98 g | 5% |
| Trans fat | 0 g | |
| Sodium | 216 mg | 9% |
| Total carbohydrate | 6.5 g | 2% |
| Fiber | 3.4 g | 12% |
| Protein | 2.5 g | 5% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 94 kcal |
| 1 tablespoon (mini) | 18 g | 14 kcal |
| 3 tablespoon (small) | 54 g | 42 kcal |
| 1 piece (small) | 90 g | 70 kcal |
| 100 g | 100 g | 78 kcal |
| 1 cup (medium) | 140 g | 109 kcal |
| 1 serving (large) | 180 g | 140 kcal |
| 2 piece (double) | 180 g | 140 kcal |
Calculated from 78 calories per 100 g.
Sautéed melevcan is a traditional dish made from the tender shoots of a wild plant known in parts of Turkey as melevcan or melocan. The shoots are softened, then cooked in a pan, commonly with onion.
Melevcan has a green, earthy flavor, sometimes with a slight bitterness or astringency. Young shoots are usually more tender and milder than mature ones, and sautéing them with onion gives the dish a sweeter, savory note.
To make sautéed melevcan, clean and chop the tender shoots, soften them by briefly boiling or otherwise cooking them, then sauté with onion. Drain the shoots well before adding them to the pan so the dish does not turn watery.
Sautéed melevcan is made with young shoots of a wild plant called melevcan or melocan in parts of Turkey. It is often identified with Smilax shoots, but local plant names can vary, so use only shoots positively identified by a knowledgeable local.
Sautéed melevcan is associated with the Black Sea region of Turkey, including areas around Ordu. The plant and dish may be called melocan or dikenucu in nearby communities, and family recipes differ in how they season and cook the shoots.
Usually, yes: the shoots are briefly boiled or softened before they are sautéed. This makes their fibrous texture easier to eat. Drain them thoroughly afterward, and adjust the cooking time to the tenderness of the shoots.
Yes, eggs are a common addition to sautéed melevcan. Once the shoots and onion are cooked in the pan, pour in beaten eggs and stir until set for a simple, more substantial version of the dish.
To mellow the bitterness in sautéed melevcan, choose tender shoots, remove tough portions, and briefly boil them before sautéing. Discarding the boiling water can also reduce some of the strong, astringent taste.
Yes, sautéed melevcan can be frozen, although its texture may soften after thawing. Cool it promptly, pack it airtight, and thaw it in the refrigerator before reheating thoroughly in a pan.
Serve sautéed melevcan with cornbread, yogurt, or other simple sides that let the wild greens stand out. An egg-topped version can be served as a light main dish, while plain melevcan works well alongside a broader meal.
Vitamins
Vitamin K
252µg · 210% DV
Vitamin A
342µg · 38% DV
Vitamin C
16.8mg · 19% DV
Vitamin E
2.28mg · 15% DV
Minerals
Manganese
0.55mg · 24% DV
Copper
0.13mg · 14% DV
Iron
2.52mg · 14% DV
Calcium
110mg · 11% DV
Potassium ⭐
372mg · 11% DV
Sodium
216mg · 9% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 94 calories in 1 serving (medium) (120 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.
Sautéed melevcan is a regional dish associated with Turkey’s Black Sea coast, made from the tender spring shoots of a wild plant often likened to wild asparagus. The shoots are commonly blanched first, then cooked in a pan with onion and oil; some home-style versions include eggs.
Its flavour is gently earthy and green, with soft, slightly fibrous shoots. In its home region it is served as a vegetable side or, when cooked with eggs, as part of breakfast; bread or yogurt makes a simple accompaniment. It provides fibre and is relatively light at 78 calories per 100 g. For a lighter version, use just enough oil to coat the pan and serve it alongside other seasonal vegetables.
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.
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.
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.
No known major allergens
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
SATURATED
0.98g
MONOUNSATURATED
3.72g
POLYUNSATURATED
1.14g
Omega 6:3 ratio 6.7:1
Above the ideal 4:1 (6.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.