1 serving (medium) of Sauteed greens (120 g) has 84 calories. That works out to 70 calories per 100 g. It contains 6.6 g of carbs, 2.6 g of protein, 5.4 g of fat and 3.8 g of fiber. Its 216 µg of Vitamin K covers 180% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Sauteed greens?

Sautéed greens are a simple preparation of leafy vegetables cooked until tender, often with olive oil and sometimes onion or garlic. In Turkey, the greens may be cultivated vegetables or seasonal wild herbs, with the mix changing from one region and season to another; the dish is especially associated with home cooking in the Aegean.

Serve it warm or at room temperature as a side, part of a meze spread, or with eggs and bread. A squeeze of lemon or a spoonful of yoghurt works well, too. It offers fibre while remaining modest in protein; use a light hand with the oil for a lighter plate, or pair it with beans or lentils for a more filling meal.

Sauteed greens Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

5.5g

· 2% DV

Protein

2.2g

· 4% DV

Fat

4.5g

· 6% 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 31% · Protein 12% · Fat 57%

Sauteed greens Vitamins & Minerals

Vitamins

Vitamin K

180µg · 150% DV

Vitamin A

350µg · 39% DV

Vitamin C

22mg · 24% DV

Folate

60µg · 15% DV

Minerals

Manganese

1mg · 43% DV

Calcium

110mg · 11% DV

Iron

2mg · 11% DV

Potassium ⭐

340mg · 10% DV

How Nutritious Is Sauteed greens?

Nutrient density

High

78/ 100

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

52/ 100

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.

Sauteed greens Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Sauteed greens

To burn the 70 calories in 100 g:

🚶

17min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

10min

Cycling

🏊

8min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Sauteed 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 Sauteed greens Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Sauteed 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

Sauteed greens Fat Profile

SATURATED

0.7g

MONOUNSATURATED

2.9g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 3.2:1

Below the ideal 4:1 — a good omega balance.

Compare Sauteed greens

🥬vs🍅

Sauteed greens vs Tomato52 kcal more per 100 g

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Sauteed greens vs Mixed Green Salad52 kcal more per 100 g

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Sauteed greens vs Red Pepper39 kcal more per 100 g

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Sauteed greens vs Boiled Beetroot26 kcal more per 100 g

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Foods Similar to Sauteed greens

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Sauteed greens

What greens are best for sauteed greens?

Tender leafy greens such as chard, spinach, mallow, dandelion greens, or lamb’s quarters work well in sauteed greens. Turkish-style ot kavurması often combines whatever edible greens are in season; remove tough stems and chop them finely so they cook evenly.

How do you make Turkish-style sauteed greens?

For Turkish-style sauteed greens, wash and chop the leaves, then cook them in olive oil until wilted and tender. Onion is optional. Add the greens in batches as they shrink, and let excess liquid evaporate before serving.

Why are my sauteed greens bitter?

Sauteed greens can taste bitter when the mix contains naturally bitter leaves such as dandelion, or when older leaves are used. Balance them with milder greens, and taste the raw leaves first so you can adjust the proportions.

How do you stop sauteed greens from getting watery?

To keep sauteed greens from turning watery, dry the washed leaves well and avoid crowding the pan. Cook them in batches over fairly high heat, and leave the lid off so steam can escape.

Should you remove stems before making sauteed greens?

Remove thick, fibrous stems before making sauteed greens, since they take longer to soften than the leaves. Tender stems can stay; slice them thinly and add them to the pan before the leaves.

Can you add eggs to sauteed greens?

Yes, eggs make sauteed greens a satisfying breakfast or quick meal. Once the leaves are tender and most of their liquid has cooked off, stir in beaten eggs or crack them over the greens and cover the pan until set.

What should you serve with sauteed greens?

Serve sauteed greens with yogurt, crusty bread, rice, or beans. For a Turkish-inspired meal, add lemon and pair them with other olive-oil dishes; if the greens contain eggs, they can also be served as a meal on their own.

Can you freeze sauteed greens?

Yes, you can freeze sauteed greens, although the leaves may be softer and release more liquid after thawing. Cool them first, freeze in airtight portions, then thaw in the refrigerator and reheat in a pan.

How do you store leftover sauteed greens?

Store leftover sauteed greens in a covered container in the refrigerator once they have cooled. Reheat them thoroughly in a pan before eating; if liquid has collected, cook it off while reheating.

Can different wild greens be mixed in sauteed greens?

Yes, mixing wild greens gives sauteed greens a more varied flavor and texture. Use only plants you can identify with certainty as edible, wash them thoroughly to remove grit, and combine stronger-tasting leaves with milder ones.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 27, 2026