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Melevcen greens dish Calories
Traditional wild greens dish, high in fiber and low in calories
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Melevcen greens dish (180 g) has 86 calories. That works out to 48 calories per 100 g. It contains 11.2 g of carbs, 3.2 g of protein, 3.8 g of fat and 5.2 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.
Melevcen greens dish Nutrition Facts
Selected: 1 serving (medium) · 180 g
86
KCAL / 180G
Carbs
11.2g
· 4% DV
Protein
3.2g
· 6% DV
Fat
3.8g
· 5% DV
Fiber
5.2g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 14% · Fat 37%
Melevcen greens dish nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 86 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 0.5 g | 3% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 11.2 g | 4% |
| Fiber | 5.2 g | 19% |
| Protein | 3.2 g | 6% |
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 Melevcen greens dish?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 86 kcal |
| 1 tablespoon (grated) | 18 g | 9 kcal |
| 1 piece (small) | 90 g | 43 kcal |
| 100 g | 100 g | 48 kcal |
| 1 cup (chopped) | 140 g | 67 kcal |
| 1 serving (large) | 250 g | 120 kcal |
| 1 bottle (whole) | 500 g | 240 kcal |
Calculated from 48 calories per 100 g.
Frequently Asked Questions About Melevcen greens dish
What is melevcen greens dish, and where does it come from?
Melevcen greens dish is a traditional Turkish dish made with the young shoots of a wild plant, especially associated with the Black Sea region. The plant is also known locally as melocan or diken ucu.
How do you cook melevcen greens dish?
To make melevcen greens dish, clean and wash the young shoots, boil them until tender, then drain and sauté them with onion. Recipes vary by household; some add eggs, while others serve the greens simply sautéed.
What plant is used in melevcen greens dish?
Melevcen greens dish is made from the young shoots of Smilax excelsa, a climbing wild plant. Its shoots are gathered while tender and are sometimes called melocan or diken ucu in Turkey.
Does melevcen greens dish contain eggs?
It can, but eggs are not essential to melevcen greens dish. A common home-style variation cracks eggs over the sautéed greens; versions made with onion and melevcen alone are also traditional.
How do you clean melevcen for melevcen greens dish?
Remove tough stems, rinse the young shoots thoroughly, and handle them carefully because the plant can have prickly parts. Wearing gloves while gathering or cleaning melevcen is practical; boiling the shoots before sautéing softens them.
What does melevcen greens dish taste like?
Melevcen greens dish has a mild, earthy, green-vegetable flavor, with tender shoots becoming soft after cooking. Older shoots can taste more pronounced and feel fibrous, so cooks usually choose young, thin growth.
When is melevcen greens dish in season?
Melevcen greens dish is usually made in spring, when the plant’s young shoots are available. The exact season can shift with local weather and growing conditions, and the tender shoots are preferred over mature stems.
Can you freeze melevcen greens dish?
Yes, you can freeze cooked melevcen greens dish after it has cooled. Pack it in an airtight freezer-safe container, thaw it in the refrigerator, and reheat it thoroughly; avoid repeatedly freezing and thawing the same portion.
What do you serve with melevcen greens dish?
Melevcen greens dish is often served with bread, including cornbread, or alongside yogurt and other home-cooked dishes. If eggs are added, it can also be served on its own as a simple main meal.
How long does melevcen greens dish keep in the fridge?
Store leftover melevcen greens dish in a covered container in the refrigerator soon after cooking and eat it within a few days. Reheat only the portion you plan to eat, until it is thoroughly hot.
Melevcen greens dish Vitamins & Minerals
Vitamins
Vitamin K
378µg · 315% DV
Vitamin A
333µg · 37% DV
Vitamin C
25.2mg · 28% DV
Folate
93.6µg · 23% DV
Minerals
Manganese
0.68mg · 30% DV
Iron
3.78mg · 21% DV
Copper
0.16mg · 18% DV
Calcium
166mg · 17% DV
Potassium ⭐
558mg · 16% DV
Sodium
324mg · 14% DV
Melevcen greens dish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Melevcen greens dish
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 Melevcen greens dish?
Melevcen greens dish is a regional preparation from Turkey’s Black Sea coast, made with the tender wild shoots known locally as melevcen. They are usually cleaned, briefly boiled and then sautéed with onion and oil; some home cooks add egg, too.
The greens have a mild, earthy flavour and turn tender while retaining a little bite. In their region of origin, the dish is served warm or at room temperature, either alongside a main meal or as part of a spread of vegetable dishes. It is a light, fibre-containing choice; pair it with yoghurt and bread for a more substantial meal, or use less oil in the pan if you prefer a lighter finish.
How Nutritious Is Melevcen greens dish?
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 Melevcen greens dish 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 Melevcen greens dish Contain Allergens?
No known major allergens
Which Diets Is Melevcen greens dish Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Melevcen greens dish Fat Profile
SATURATED
0.5g
MONOUNSATURATED
1.84g
POLYUNSATURATED
0.95g
Omega 6:3 ratio 3.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.