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Mallow herb with yogurt Calories
Herb-and-yogurt dish, refreshing and fiber-rich
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mallow herb with yogurt (150 g) has 87 calories. That works out to 58 calories per 100 g. It contains 7.8 g of carbs, 4.7 g of protein, 3.9 g of fat and 3.2 g of fiber. Its 144 µg of Vitamin K covers 120% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Mallow herb with yogurt Nutrition Facts
Selected: 1 serving (medium) · 150 g
87
KCAL / 150G
Carbs
7.8g
· 3% DV
Protein
4.7g
· 9% DV
Fat
3.9g
· 5% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 37% · Protein 22% · Fat 41%
Mallow herb with yogurt nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 87 kcal | |
| Total fat | 3.9 g | 5% |
| Saturated fat | 2.17 g | 11% |
| Trans fat | 0.03 g | |
| Sodium | 87 mg | 4% |
| Total carbohydrate | 7.8 g | 3% |
| Fiber | 3.2 g | 11% |
| Protein | 4.7 g | 9% |
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 Mallow herb with yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 87 kcal |
| 1 tablespoon (small) | 20 g | 12 kcal |
| 3 tablespoon (medium) | 60 g | 35 kcal |
| 1 piece (small) | 80 g | 46 kcal |
| 100 g | 100 g | 58 kcal |
| 1 cup (medium) | 140 g | 81 kcal |
| 2 piece (double) | 160 g | 93 kcal |
| 1 serving (large) | 220 g | 128 kcal |
Calculated from 58 calories per 100 g.
Frequently Asked Questions About Mallow herb with yogurt
How do you make mallow herb with yogurt?
Mallow herb with yogurt is made by cooking the cleaned greens, cooling them, and mixing them with yogurt. Remove tough stems, wash the leaves well, and cook until tender; stir in plain or garlic yogurt only after the greens have cooled.
What is mallow herb with yogurt?
Mallow herb with yogurt is a Turkish-style dish of cooked mallow greens served or mixed with yogurt. The herb is prepared as a vegetable rather than eaten raw, and the yogurt makes the finished dish cool and creamy.
What ingredients go into mallow herb with yogurt?
Mallow herb with yogurt mainly needs mallow greens and yogurt. Garlic, salt, and a little olive oil are common additions, but they are optional; keeping the seasoning simple lets the mild, leafy flavor remain noticeable.
How do you prepare mallow leaves for mallow herb with yogurt?
For mallow herb with yogurt, sort through the leaves and discard wilted pieces and tough stems. Rinse the greens thoroughly to remove grit, then drain them before cooking; soil can cling between the leaves, especially on foraged greens.
Should you blanch the greens for mallow herb with yogurt?
Yes, cook the greens for mallow herb with yogurt until the leaves and stems are tender. You can boil or gently cook them; check the texture as they cook, since young leaves soften sooner and overcooking can make them limp.
Is mallow herb with yogurt served hot or cold?
Mallow herb with yogurt is usually served cool or at room temperature. Let the cooked greens cool before combining them with yogurt, because adding yogurt to hot greens can make the mixture watery or affect its texture.
Can you add garlic to mallow herb with yogurt?
Yes, garlic is a common addition to mallow herb with yogurt. Mix crushed garlic into the yogurt before combining it with the cooled greens; use a modest amount if you want the herb’s flavor to stay in the foreground.
What can you serve with mallow herb with yogurt?
Mallow herb with yogurt works well as a cold side dish or meze alongside bread and other home-cooked foods. It also pairs with olive-oil vegetable dishes; a small drizzle of olive oil on top makes a simple finishing touch.
How should you store leftover mallow herb with yogurt?
Store leftover mallow herb with yogurt in a covered container in the refrigerator, rather than leaving it out. The yogurt may release some liquid as it sits, so stir it before serving and discard it if its smell, appearance, or taste has changed.
Can you make mallow herb with yogurt ahead of time?
Yes, you can prepare mallow herb with yogurt ahead. Cook and cool the greens first, then refrigerate them; mixing in the yogurt shortly before serving helps the dish keep a fresher texture and reduces watery separation.
Mallow herb with yogurt Vitamins & Minerals
Vitamins
Vitamin K
144µg · 120% DV
Vitamin A
277.5µg · 31% DV
Vitamin C
14.25mg · 16% DV
Folate
57µg · 14% DV
Minerals
Manganese
0.47mg · 20% DV
Calcium
177mg · 18% DV
Iron
2.4mg · 13% DV
Copper
0.12mg · 13% DV
Potassium ⭐
372mg · 11% DV
Sodium
87mg · 4% DV
Mallow herb with yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mallow herb with yogurt
To burn the 87 calories in 1 serving (medium) (150 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 Mallow herb with yogurt?
Mallow herb with yogurt is a simple dish of cooked wild greens mixed with yogurt. It follows the familiar Turkish style of dressing vegetables and herbs with yogurt; some versions also season the yogurt with garlic.
Cooking softens the greens and brings out their mild, earthy taste, while the yogurt adds a cool tang. It is often served chilled or at room temperature as a meze or side dish, alongside other dishes or with bread. With 2.1 g of fibre per 100 g, it makes a light, plant-forward addition to a meal. For a lighter serving, use a modest amount of yogurt and keep any added oil restrained.
How Nutritious Is Mallow herb with yogurt?
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 Mallow herb with yogurt 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 Mallow herb with yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Mallow herb with yogurt Good For?
Vegan
— Not 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
Mallow herb with yogurt Fat Profile
SATURATED
2.17g
MONOUNSATURATED
1.02g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 2.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.