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Popaca Calories
Wild edible green, used in Aegean cuisine, source of fiber and vitamins
In season: Spring · Summer
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Popaca (60 g) has 19 calories. That works out to 32 calories per 100 g. It contains 3.1 g of carbs, 1.3 g of protein, 0.2 g of fat and 2.1 g of fiber. Its 108 µg of Vitamin K covers 90% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Popaca?
Popaca is a wild edible green used in Aegean cooking. It is usually cleaned and washed, then briefly boiled or sautéed until tender, much like other seasonal greens in the region. Its flavour is grassy and can be mildly bitter, so cooks often keep the preparation simple: a little olive oil and lemon, served as a side or meze, sometimes with garlic or yoghurt.
Popaca is a light vegetable that also provides fibre; a 100 g portion contains 3.5 g. For an easy, lighter plate, use just enough oil to coat the greens and pair them with beans, fish or a grain-based dish.
Popaca Nutrition Facts
Selected: 100 g
32
KCAL / 100G
Carbs
5.2g
· 2% DV
Protein
2.1g
· 4% DV
Fat
0.4g
· 1% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 26% · Fat 11%
Popaca Vitamins & Minerals
Vitamins
Vitamin K
180µg · 150% DV
Vitamin C
35mg · 39% DV
Vitamin A
220µg · 24% DV
Folate
60µg · 15% DV
Minerals
Calcium
120mg · 12% DV
Potassium ⭐
420mg · 12% DV
Iron
2mg · 11% DV
Magnesium
38mg · 9% DV
How Nutritious Is Popaca?
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.
Popaca Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Popaca
To burn the 32 calories in 100 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.
Is Popaca Processed?
NOVA 1
Unprocessed
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 Popaca Contain Allergens?
No known major allergens
Which Diets Is Popaca 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
Popaca Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
Compare Popaca
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Frequently Asked Questions About Popaca
How do you cook Popaca?
Popaca is commonly cooked as a leafy green: wash it thoroughly, chop it, and sauté it with olive oil and onion until tender. It can also be finished with egg or served with yogurt.
What is Popaca?
Popaca is a wild edible green used in Aegean cooking. It is prepared like a leafy vegetable, usually cooked rather than treated as a packaged or processed food.
Can you eat Popaca raw?
Popaca can be eaten raw only when its identity is certain and the leaves have been washed thoroughly. Aegean-style preparations commonly cook it, which also softens its leaves and strong, wild-green flavor.
How do you clean Popaca before cooking?
Trim away damaged or tough parts, then rinse Popaca repeatedly in a bowl of fresh water. Grit can cling to wild greens, so lift the leaves out of the water rather than pouring the water over them.
What dishes can you make with Popaca?
Popaca works in a simple sauté, an egg-and-greens dish, or a cooked vegetable side. Start by softening onion in olive oil, add the chopped leaves, and cook until tender.
What does Popaca taste like?
Popaca has a distinctly green, wild-herb flavor, though its intensity can vary with where and when it was gathered. Cook a small amount first if you are trying it for the first time.
How should you store fresh Popaca?
Keep fresh Popaca unwashed and dry in the refrigerator, loosely wrapped so moisture does not collect around the leaves. Wash it just before cooking and discard leaves that become slimy or spoiled.
Can you freeze Popaca?
Yes, Popaca can be frozen for later cooked dishes. Blanch the cleaned leaves briefly, drain and cool them well, then freeze in portions; use thawed Popaca in cooked recipes rather than raw salads.
What should you serve with Popaca?
Serve cooked Popaca with plain yogurt, bread, or rice for a straightforward meal. It also fits alongside other Aegean vegetable dishes, and an egg-topped version can be served on its own.
Is wild Popaca safe to forage and eat?
Wild Popaca is safe to eat only when the plant has been identified with certainty. Some wild greens resemble inedible or toxic plants, so do not gather or eat a plant based on a casual visual match.
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Nutrition data compiled from USDA FoodData Central and scientific sources.