Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Wild asparagus sauté Calories
Fiber-rich, low-calorie sautéed wild asparagus dish
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Wild asparagus sauté (120 g) has 70 calories. That works out to 58 calories per 100 g. It contains 6.1 g of carbs, 3.2 g of protein, 3.7 g of fat and 3.1 g of fiber. Its 51.6 µg of Vitamin K covers 43% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Wild asparagus sauté Nutrition Facts
Selected: 1 serving (medium) · 120 g
70
KCAL / 120G
Carbs
6.1g
· 2% DV
Protein
3.2g
· 6% DV
Fat
3.7g
· 5% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 35% · Protein 18% · Fat 47%
Wild asparagus sauté nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 70 kcal | |
| Total fat | 3.7 g | 5% |
| Saturated fat | 0.54 g | 3% |
| Trans fat | 0 g | |
| Sodium | 168 mg | 7% |
| Total carbohydrate | 6.1 g | 2% |
| Fiber | 3.1 g | 11% |
| 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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Wild asparagus sauté?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 70 kcal |
| 1 tablespoon (small) | 18 g | 10 kcal |
| 3 tablespoon (medium) | 54 g | 31 kcal |
| 1 cup (chopped) | 90 g | 52 kcal |
| 100 g | 100 g | 58 kcal |
| 1 serving (large) | 180 g | 104 kcal |
| 1 piece (whole) | 220 g | 128 kcal |
Calculated from 58 calories per 100 g.
Frequently Asked Questions About Wild asparagus sauté
What is wild asparagus sauté?
Wild asparagus sauté is a Turkish dish made with young melocan shoots, usually cooked with onion and oil. Despite its English name, melocan is not true asparagus; it refers to edible young shoots of a wild, thorny Smilax plant.
How do you cook wild asparagus sauté?
Wild asparagus sauté is usually made by briefly boiling cleaned melocan shoots, draining them, then sautéing them with onion and oil until tender. Some versions add eggs near the end, while seasoning varies by household.
Is wild asparagus sauté made with real asparagus?
No. Wild asparagus sauté refers to melocan shoots, not the familiar garden asparagus. The shoots come from a wild Smilax plant and are sometimes called wild asparagus in English because of their appearance and use in cooking.
What does wild asparagus sauté taste like?
Wild asparagus sauté has a green, earthy flavor, and the melocan shoots can taste slightly bitter. Briefly boiling the shoots and discarding the water before sautéing helps mellow that bitterness.
Where does wild asparagus sauté come from?
Wild asparagus sauté is associated with Turkey’s Black Sea region, especially its western part. Melocan shoots are gathered in spring and cooked in home-style dishes across areas including Bartın and Zonguldak.
Can you eat the shoots in wild asparagus sauté raw?
It is better to cook the melocan shoots used in wild asparagus sauté rather than eat them raw. Recipes commonly boil them first to soften the shoots and mellow their bitter taste before sautéing.
When is wild asparagus sauté traditionally made?
Wild asparagus sauté is traditionally prepared in spring, when young melocan shoots are available. Tender young shoots are preferable; older stems can be tougher and more fibrous even after cooking.
Can you add eggs to wild asparagus sauté?
Yes, eggs are a common variation of wild asparagus sauté. Stir beaten eggs into the cooked melocan and onion, or crack eggs over the pan and cover it until they set.
How should you serve wild asparagus sauté?
Serve wild asparagus sauté warm as a side dish or a simple meal with bread. It also works alongside yogurt or other Turkish home-cooked dishes; an egg-topped version can be served for breakfast.
Can you freeze wild asparagus sauté?
Yes, wild asparagus sauté can be frozen, though the shoots may become softer or watery after thawing. Freeze it in an airtight container once cool, then thaw it in the refrigerator and reheat it in a pan.
Wild asparagus sauté Vitamins & Minerals
Vitamins
Vitamin K
51.6µg · 43% DV
Folate
69.6µg · 17% DV
B2
0.17mg · 13% DV
Vitamin C
11.4mg · 13% DV
Minerals
Copper
0.19mg · 21% DV
Manganese
0.38mg · 17% DV
Iron
2.52mg · 14% DV
Phosphorus
65mg · 9% DV
Potassium ⭐
298mg · 9% DV
Sodium
168mg · 7% DV
Wild asparagus sauté Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wild asparagus sauté
To burn the 70 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.
What is Wild asparagus sauté?
Melocan kavurması is a Turkish dish of young wild Smilax shoots, gathered especially in the Black Sea region, briefly boiled and then sautéed, usually with onion. Some home cooks add egg, while others keep the preparation simple and let the shoots’ flavour come through.
The tender greens have a gently distinctive, vegetal taste and may retain a little bite. In Turkey, the dish is served with bread and often yoghurt, as a light meal or alongside other dishes; elsewhere, it works well as a vegetable side. It is a fibre-rich, relatively low-calorie preparation. Use a modest amount of oil for a lighter panful, or add egg if you would like it to make a more substantial meal.
How Nutritious Is Wild asparagus sauté?
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 asparagus sauté 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 asparagus sauté Contain Allergens?
No known major allergens
Which Diets Is Wild asparagus sauté 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 asparagus sauté Fat Profile
SATURATED
0.54g
MONOUNSATURATED
1.62g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
Compare Wild asparagus sauté
Foods Similar to Wild asparagus sauté
Have another question about Wild asparagus sauté?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.