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Sabzi khordan Calories
Mixed fresh herb platter; very low calorie and rich in vitamins C and K.
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sabzi khordan (50 g) has 14 calories. That works out to 27 calories per 100 g. It contains 2.4 g of carbs, 1.3 g of protein, 0.3 g of fat and 1.4 g of fiber. Its 160 µg of Vitamin K covers 133% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Sabzi khordan Nutrition Facts
Selected: 1 serving (medium) · 50 g
14
KCAL / 50G
Carbs
2.4g
· 1% DV
Protein
1.3g
· 3% DV
Fat
0.3g
· 0% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 30% · Fat 15%
Sabzi khordan nutrition facts table · 1 serving (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 14 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 14 mg | 1% |
| Total carbohydrate | 2.4 g | 1% |
| Fiber | 1.4 g | 5% |
| Protein | 1.3 g | 3% |
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 Sabzi khordan?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 50 g | 14 kcal |
| 1 piece (small) | 5 g | 1 kcal |
| 1 cup (whole) | 20 g | 5 kcal |
| 1 serving (small) | 30 g | 8 kcal |
| 2 cup (whole) | 40 g | 11 kcal |
| 10 piece (medium) | 50 g | 14 kcal |
| 1 serving (large) | 80 g | 22 kcal |
| 100 g | 100 g | 27 kcal |
Calculated from 27 calories per 100 g.
Frequently Asked Questions About Sabzi khordan
What is Sabzi khordan?
Sabzi khordan is a Persian platter of fresh herbs, often accompanied by raw vegetables such as radishes. The sprigs are served whole and eaten at the table with bread, rather than mixed into a chopped salad.
What herbs are in Sabzi khordan?
Sabzi khordan commonly includes parsley, cilantro, mint, basil, and tarragon, though the mix changes with the season and household. Chives, watercress, or radishes may also appear; there is no single fixed recipe.
How do you eat Sabzi khordan?
Eat Sabzi khordan by picking up whole herb sprigs and pairing them with bread. It is often served with Persian flatbread, feta-style cheese, and walnuts, so diners can make small bites rather than eating it as a dressed salad.
What do you serve with Sabzi khordan?
Sabzi khordan is served alongside Persian meals such as kebabs and rice dishes, and it also works with bread and cheese for a lighter meal. Its fresh, aromatic herbs provide a crisp contrast to rich or grilled foods.
Is Sabzi khordan the same as sabzi polo?
No, Sabzi khordan is a platter of fresh herbs served raw, while sabzi polo is Persian rice cooked with chopped herbs. They share the word sabzi, meaning greens or herbs, but they are different dishes prepared and eaten in different ways.
Which cheese goes with Sabzi khordan?
Feta or another salty, crumbly white cheese pairs well with Sabzi khordan. In a traditional-style spread, serve the cheese alongside bread and walnuts so people can combine it with whichever herbs they prefer.
Can you eat Sabzi khordan raw?
Yes, Sabzi khordan is meant to be eaten raw. Rinse the herbs thoroughly under running water, remove damaged leaves, and dry them well before serving; keeping the sprigs whole helps preserve the platter’s characteristic texture.
How do you wash and prepare Sabzi khordan?
Wash Sabzi khordan herbs in cool running water, separating the sprigs so grit can rinse away. Trim tough ends, discard wilted leaves, and dry the herbs thoroughly before arranging them whole on a serving plate.
How should you store Sabzi khordan?
Store Sabzi khordan herbs in the refrigerator, ideally unwashed in a breathable container or loosely wrapped in a paper towel. Wash and dry them just before serving, and use them within a few days while they remain crisp.
Can you freeze Sabzi khordan?
Freezing Sabzi khordan is not recommended for serving as a fresh platter: thawed herbs become limp and watery. If you have extra herbs, freeze or cook them for soups, sauces, or stews instead of expecting them to keep their raw texture.
Sabzi khordan Vitamins & Minerals
Vitamins
Vitamin K
160µg · 133% DV
Vitamin C
19mg · 21% DV
Vitamin A
105µg · 12% DV
Folate
42.5µg · 11% DV
Minerals
Manganese
0.21mg · 9% DV
Copper
0.08mg · 9% DV
Iron
1.2mg · 7% DV
Potassium ⭐
210mg · 6% DV
Sodium
14mg · 1% DV
Sabzi khordan Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sabzi khordan
To burn the 14 calories in 1 serving (medium) (50 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 Sabzi khordan?
Sabzi khordan is an Iranian platter of fresh herbs and greens, served whole rather than chopped into a salad. The mix varies by season and household, but may include parsley, mint, basil, tarragon, radishes and spring onions. Diners take leaves and herbs by hand to eat alongside the rest of the meal.
In Iran, it commonly accompanies bread and cheese at breakfast or sits alongside a larger meal; Persian communities elsewhere serve it in much the same way. Its flavours are fresh and aromatic, with crisp radishes and tender leaves. It is very low in calories and provides fibre as well as vitamins C and K. Wash and dry the herbs shortly before serving, and pair them with bread, cheese or walnuts for a more substantial plate.
How Nutritious Is Sabzi khordan?
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.
Is Sabzi khordan 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 Sabzi khordan Contain Allergens?
No known major allergens
Which Diets Is Sabzi khordan 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
Sabzi khordan Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 0.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.