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Minzi kavurması Calories
Traditional Black Sea sautéed wild greens, rich in iron and fiber, low in calories
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Minzi kavurması (150 g) has 81 calories. That works out to 54 calories per 100 g. It contains 10.1 g of carbs, 3.2 g of protein, 3.2 g of fat and 5.6 g of fiber. Its 315 µg of Vitamin K covers 263% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Minzi kavurması Nutrition Facts
Selected: 1 serving (medium) · 150 g
81
KCAL / 150G
Carbs
10.1g
· 4% DV
Protein
3.2g
· 6% DV
Fat
3.2g
· 4% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 16% · Fat 35%
Minzi kavurması nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 81 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 0.45 g | 2% |
| Trans fat | 0 g | |
| Sodium | 315 mg | 14% |
| Total carbohydrate | 10.1 g | 4% |
| Fiber | 5.6 g | 20% |
| 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 Minzi kavurması?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 81 kcal |
| 1 serving (extra small) | 75 g | 41 kcal |
| 100 g | 100 g | 54 kcal |
| 1 serving (small) | 100 g | 54 kcal |
| 1 cup (medium) | 120 g | 65 kcal |
| 1 piece (large) | 200 g | 108 kcal |
| 1 serving (large) | 250 g | 135 kcal |
| 2 serving (double) | 300 g | 162 kcal |
Calculated from 54 calories per 100 g.
Frequently Asked Questions About Minzi kavurması
What is minzi kavurması?
Minzi kavurması is a Black Sea-style dish of sautéed wild greens. The exact greens and seasoning can vary by locality and season, so recipes may taste different even when they share the same name.
How do you make minzi kavurması without making it watery?
For less watery minzi kavurması, wash the greens well and let them drain before chopping. Cook them uncovered so their released liquid can evaporate; add salt later, since salting early draws out more moisture.
Can you make minzi kavurması if you cannot find the local greens?
Yes, you can make a home-style version of minzi kavurması with familiar leafy greens such as chard, though the flavor will differ from the regional dish. Use greens you can identify confidently, and remove tough stems before cooking.
Is minzi kavurması traditionally made with onions?
Onions are a common addition to minzi kavurması, but family recipes differ. Soften chopped onion in a little oil first, then add the prepared greens; garlic or local seasonings can be included if they suit your version.
Can minzi kavurması be served with cornbread?
Yes, cornbread is a fitting accompaniment to minzi kavurması and echoes the Black Sea region's food traditions. Plain bread, yogurt, or boiled potatoes also work, especially when you want to make the sauté part of a fuller meal.
How do you keep minzi kavurması from tasting bitter?
To soften a bitter taste in minzi kavurması, briefly blanch the greens, drain them thoroughly, and then sauté them. Blanching can also reduce some of their distinctive flavor, so skip it when you prefer a stronger, more rustic taste.
Can you add eggs to minzi kavurması?
Yes, eggs make a familiar variation of minzi kavurması. Once the greens are tender and most of their liquid has cooked away, stir in beaten eggs or crack them into the pan and cook until set.
How should you store leftover minzi kavurması?
Refrigerate leftover minzi kavurması in a covered container once it has cooled, rather than leaving it out for an extended time. Eat it within a few days and keep egg-added portions refrigerated as carefully as the plain version.
What is the best way to reheat minzi kavurması?
Reheat minzi kavurması in a pan over medium-low heat, stirring until it is hot throughout. If liquid has collected, leave the pan uncovered so it can evaporate; add a small splash of water only if the greens seem dry.
Can you freeze minzi kavurması?
Yes, minzi kavurması can be frozen in airtight, meal-sized portions, although the greens may become softer after thawing. Defrost it in the refrigerator and reheat in a pan; the texture is usually better than after repeated freezing and thawing.
Minzi kavurması Vitamins & Minerals
Vitamins
Vitamin K
315µg · 263% DV
Vitamin A
480µg · 53% DV
Vitamin C
34.5mg · 38% DV
Folate
84µg · 21% DV
Minerals
Manganese
0.47mg · 20% DV
Iron
3.3mg · 18% DV
Copper
0.14mg · 16% DV
Potassium ⭐
510mg · 15% DV
Sodium
315mg · 14% DV
Minzi kavurması Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Minzi kavurması
To burn the 81 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 Minzi kavurması?
Minzi kavurması is a traditional Black Sea dish made by sautéing wild greens. The particular greens and household recipes can vary; they are commonly cooked with onion and a little oil until tender.
It is served warm, either alongside other home-cooked dishes or with bread, and its earthy, slightly bitter green flavour is part of its appeal. The dish is light and provides fibre: per 100 g, it has 54 calories and 3.7 g of fibre. For a simple meal, pair it with bread or grains; using a measured amount of oil keeps the sauté lighter.
How Nutritious Is Minzi kavurması?
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 Minzi kavurması 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 Minzi kavurması Contain Allergens?
No known major allergens
Which Diets Is Minzi kavurması 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
Minzi kavurması Fat Profile
SATURATED
0.45g
MONOUNSATURATED
1.05g
POLYUNSATURATED
0.75g
Omega 6:3 ratio 1.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.