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Sakarca sauté Calories
Wild plant sauté, rich in fiber and vitamins, low calorie
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sakarca sauté (120 g) has 54 calories. That works out to 45 calories per 100 g. It contains 9 g of carbs, 2.6 g of protein, 0.8 g of fat and 4.6 g of fiber. Its 132 µg of Vitamin K covers 110% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Sakarca sauté Nutrition Facts
Selected: 1 serving (medium) · 120 g
54
KCAL / 120G
Carbs
9g
· 3% DV
Protein
2.6g
· 5% DV
Fat
0.8g
· 1% DV
Fiber
4.6g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 19% · Fat 14%
Sakarca sauté nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 54 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.16 g | 1% |
| Trans fat | 0 g | |
| Sodium | 46 mg | 2% |
| Total carbohydrate | 9 g | 3% |
| Fiber | 4.6 g | 16% |
| Protein | 2.6 g | 5% |
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 Sakarca sauté?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 54 kcal |
| 1 piece (small) | 60 g | 27 kcal |
| 1 serving (small) | 80 g | 36 kcal |
| 100 g | 100 g | 45 kcal |
| 1 piece (medium) | 100 g | 45 kcal |
| 1 cup (medium) | 100 g | 45 kcal |
| 1 piece (large) | 150 g | 68 kcal |
| 1 cup (large) | 150 g | 68 kcal |
| 1 serving (large) | 180 g | 81 kcal |
Calculated from 45 calories per 100 g.
Frequently Asked Questions About Sakarca sauté
What is Sakarca sauté?
Sakarca sauté is a regional Turkish dish made with sakarca, a wild spring plant, usually cooked with onion. The greens are commonly blanched first, then sautéed; some versions finish with egg.
How do you make Sakarca sauté?
To make Sakarca sauté, clean and wash the greens thoroughly, blanch them, and drain well. Cook onion in olive oil until soft, add the chopped greens, and sauté until tender; season with salt.
What does Sakarca sauté taste like?
Sakarca sauté tastes mildly green and onion-like, with tender leaves after cooking. Its flavor is often balanced with lemon or yogurt at the table, though recipes vary by household and region.
Do you need to boil the greens for Sakarca sauté?
Usually, yes: the sakarca greens are blanched before they are sautéed with onion. Drain them well after blanching so excess water does not make the finished Sakarca sauté watery.
Can you add eggs to Sakarca sauté?
Yes, eggs are a common optional addition to Sakarca sauté. Stir beaten egg into the greens after they have been sautéed, and cook until set; the dish is also made without eggs.
Where does Sakarca sauté come from?
Sakarca sauté is associated with Turkey’s Black Sea cuisine, particularly home cooking in and around Ordu. Sakarca is gathered as a spring wild green, and local names and recipes can differ.
How do you identify sakarca for Sakarca sauté?
Do not identify sakarca from a recipe or photograph alone: wild plants can have poisonous lookalikes, and mistaken identification can be dangerous. Use greens from a trusted, knowledgeable source rather than harvesting an unfamiliar plant.
What can you serve with Sakarca sauté?
Serve Sakarca sauté with cornbread, yogurt, or a simple salad. It can be a side dish, or you can make it a more substantial meal by adding egg or serving it alongside beans.
How long does Sakarca sauté keep in the refrigerator?
Keep Sakarca sauté in a covered container in the refrigerator and eat it within three days. Cool it promptly after cooking, and reheat only the portion you plan to serve.
Can you freeze Sakarca sauté?
Yes, Sakarca sauté can be frozen in airtight portions once cooled. Thaw it in the refrigerator and reheat thoroughly; a version made with egg may have a softer or less even texture after thawing.
Sakarca sauté Vitamins & Minerals
Vitamins
Vitamin K
132µg · 110% DV
Vitamin A
384µg · 43% DV
Vitamin C
33.6mg · 37% DV
Folate
45.6µg · 11% DV
Minerals
Copper
0.11mg · 12% DV
Potassium ⭐
384mg · 11% DV
Manganese
0.25mg · 11% DV
Magnesium
38mg · 9% DV
Sodium
46mg · 2% DV
Sakarca sauté Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sakarca sauté
To burn the 54 calories in 1 serving (medium) (120 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 Sakarca sauté?
Sakarca sauté is a regional dish from Turkey’s eastern Black Sea coast, especially around Ordu and Giresun. It is made with sakarca, a wild spring green that is cleaned and often briefly boiled before being cooked in a pan with onion and oil. Some home cooks add eggs. The greens turn tender, with a mild, earthy flavour and a slight bitterness. It is usually served warm with bread or cornbread, either as a side or a simple meal.
It is a light vegetable dish, with 3.8 g of fibre per 100 g. For a less oily version, use just enough oil to soften the onion, and serve it with bread or yogurt for a more filling plate.
How Nutritious Is Sakarca sauté?
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 Sakarca sauté 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 Sakarca sauté Contain Allergens?
No known major allergens
Which Diets Is Sakarca sauté 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
Sakarca sauté Fat Profile
SATURATED
0.16g
MONOUNSATURATED
0.22g
POLYUNSATURATED
0.31g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.