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Olive Oil Greens Calories
Provides fiber and heart-healthy monounsaturated fats from olive oil.
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Olive Oil Greens (150 g) has 123 calories. That works out to 82 calories per 100 g. It contains 8.7 g of carbs, 3.2 g of protein, 9.1 g of fat and 4.8 g of fiber. Its 307.5 µg of Vitamin K covers 256% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Olive Oil Greens Nutrition Facts
Selected: 1 serving (medium) · 150 g
123
KCAL / 150G
Carbs
8.7g
· 3% DV
Protein
3.2g
· 6% DV
Fat
9.1g
· 12% DV
Fiber
4.8g
· 17% 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%
Olive Oil Greens nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 123 kcal | |
| Total fat | 9.1 g | 12% |
| Saturated fat | 1.27 g | 6% |
| Trans fat | 0 g | |
| Sodium | 315 mg | 14% |
| Total carbohydrate | 8.7 g | 3% |
| Fiber | 4.8 g | 17% |
| 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 Olive Oil Greens?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 123 kcal |
| 1 tablespoon (chopped) | 15 g | 12 kcal |
| ½ cup (chopped) | 75 g | 62 kcal |
| 100 g | 100 g | 82 kcal |
| 1 serving (small) | 100 g | 82 kcal |
| 1 cup (chopped) | 150 g | 123 kcal |
| 1.5 cup (chopped) | 225 g | 185 kcal |
| 1 serving (large) | 250 g | 205 kcal |
Calculated from 82 calories per 100 g.
Frequently Asked Questions About Olive Oil Greens
How do you cook olive oil greens?
Cook olive oil greens by gently softening onion in olive oil, then adding washed, chopped greens and a little water if needed. Simmer until the leaves are tender. The cooking time varies with the greens, so add tougher leaves before delicate ones.
Which greens work best in olive oil greens?
Chard, spinach, dandelion greens, purslane, and other tender edible greens can all work in olive oil greens. Use one kind or mix several; choose fresh leaves and add tougher varieties to the pan before softer ones.
Are olive oil greens served hot or cold?
Olive oil greens can be served warm, at room temperature, or chilled. A cool or room-temperature serving is common for Turkish-style olive-oil dishes, and a squeeze of lemon just before serving brightens their flavor.
What do you serve with olive oil greens?
Serve olive oil greens with plain yogurt, crusty bread, rice, or bulgur. For a simple meal, pair them with yogurt and bread; rice or bulgur makes the plate more substantial.
How do you keep olive oil greens from tasting bitter?
Blanching strongly bitter greens briefly and draining them can mellow olive oil greens. You can also combine bitter leaves with milder greens and finish the dish with lemon, adding it gradually so it balances rather than overwhelms the other flavors.
How should you wash greens for olive oil greens?
Wash greens for olive oil greens in several changes of cold water, since grit often collects around stems and leaf folds. Remove tough stems, drain the leaves well, and use wild greens only when you can identify them confidently as edible.
Can you freeze olive oil greens?
Yes, olive oil greens can be frozen, although the leaves may be softer after thawing. Cool the dish, pack it in airtight meal-size portions, thaw it in the refrigerator, and reheat it thoroughly before serving.
How long do olive oil greens last in the fridge?
Olive oil greens keep for about three days in a covered container in the refrigerator. Refrigerate them once cooled rather than leaving the cooked dish out for an extended time, and take out only the portion you plan to eat.
Can you use wild greens in olive oil greens?
Yes, edible wild greens are often used in olive oil greens, but the exact varieties differ by region and season. Only gather plants you can identify with certainty; otherwise, buy greens from a reliable source and wash them thoroughly.
Can olive oil greens be made without rice?
Yes, olive oil greens can be made without rice; rice is an optional addition in some home recipes, not a requirement. Cook the greens with olive oil and aromatics, adjusting the liquid so the finished dish is tender rather than soupy.
Olive Oil Greens Vitamins & Minerals
Vitamins
Vitamin K
307.5µg · 256% DV
Vitamin A
345µg · 38% DV
Vitamin C
27mg · 30% DV
Folate
81µg · 20% DV
Minerals
Manganese
0.63mg · 27% DV
Copper
0.15mg · 17% DV
Magnesium
65mg · 15% DV
Iron
2.7mg · 15% DV
Sodium
315mg · 14% DV
Potassium ⭐
420mg · 12% DV
Olive Oil Greens Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Olive Oil Greens
To burn the 123 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 Olive Oil Greens?
Olive Oil Greens is a Turkish-style dish of seasonal leafy greens or wild herbs gently cooked with olive oil, often with onion. The exact mix depends on the region and what is in season; cooks might use chard, fennel fronds, or other local greens rather than follow one fixed recipe.
The greens turn tender, with a mild, earthy flavour rounded out by the fruity oil. They are commonly served warm or at room temperature as a side or meze, alongside bread, or as part of a spread of small dishes. The dish offers fibre, while much of its fat comes from olive oil. For a lighter version, use a measured pour of oil and let the greens soften in their own moisture.
How Nutritious Is Olive Oil Greens?
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 Olive Oil Greens 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 Olive Oil Greens Contain Allergens?
No known major allergens
Which Diets Is Olive Oil Greens 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
Olive Oil Greens Fat Profile
SATURATED
1.27g
MONOUNSATURATED
6.3g
POLYUNSATURATED
0.93g
Omega 6:3 ratio 10.4:1
Above the ideal 4:1 (10.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.