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Sautéed balıkotu Calories
Herb-based sautéed dish, low-calorie, fiber-containing traditional preparation
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sautéed balıkotu (120 g) has 94 calories. That works out to 78 calories per 100 g. It contains 7.3 g of carbs, 2.9 g of protein, 5.8 g of fat and 3.2 g of fiber. Its 201.6 µg of Vitamin K covers 168% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Sautéed balıkotu Nutrition Facts
Selected: 1 serving (medium) · 120 g
94
KCAL / 120G
Carbs
7.3g
· 3% DV
Protein
2.9g
· 6% DV
Fat
5.8g
· 7% 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%
Sautéed balıkotu nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 94 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 0.82 g | 4% |
| Trans fat | 0 g | |
| Sodium | 252 mg | 11% |
| Total carbohydrate | 7.3 g | 3% |
| Fiber | 3.2 g | 11% |
| Protein | 2.9 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 Sautéed balıkotu?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 94 kcal |
| 1 tablespoon (grated) | 18 g | 14 kcal |
| 3 tablespoon (grated) | 54 g | 42 kcal |
| 1 serving (small) | 80 g | 62 kcal |
| 100 g | 100 g | 78 kcal |
| 1 cup (chopped) | 140 g | 109 kcal |
| 1 serving (large) | 180 g | 140 kcal |
| 1 piece (whole) | 220 g | 172 kcal |
Calculated from 78 calories per 100 g.
Frequently Asked Questions About Sautéed balıkotu
What is sautéed balıkotu?
Sautéed balıkotu is a Turkish dish made by cooking an edible leafy herb in a pan. The name refers to the herb, not a fish preparation; recipes may add simple ingredients such as onion, oil, or seasoning.
Does sautéed balıkotu contain fish?
No, sautéed balıkotu does not contain fish by definition. Balıkotu is the name of the herb used in the dish. Fish can be served alongside it, but it is not a required ingredient in the sauté.
How do you cook sautéed balıkotu?
Cook sautéed balıkotu by sorting and washing the leaves, draining them well, then adding them to a pan with a little oil. Stir until tender; onion can be cooked first, but avoid prolonged cooking that makes the greens collapse.
What does sautéed balıkotu taste like?
Sautéed balıkotu has a savory, leafy flavor, and its exact taste varies with the herb and how mature it is. Some batches can taste slightly bitter; young leaves and a quick cook usually give a milder result.
Why does sautéed balıkotu turn watery?
Sautéed balıkotu usually turns watery when the leaves have not been drained well or the pan is crowded. Wash the herb ahead of time, shake off excess water, and cook in batches so moisture can evaporate.
Can you use spinach instead of balıkotu in sautéed balıkotu?
Yes, spinach can stand in for balıkotu when it is unavailable, but the result will not have exactly the same flavor or traditional character. Add spinach near the end of cooking because its leaves wilt quickly.
Can sautéed balıkotu be served cold?
Yes, sautéed balıkotu can be served cold or at room temperature, as well as warm. Let it cool promptly and refrigerate it if you are not serving it soon; a little lemon can brighten the flavor.
What goes well with sautéed balıkotu?
Sautéed balıkotu pairs well with plain yogurt, bread, rice, or eggs. Serve it as a vegetable side or add an egg while it cooks for a more substantial dish; its leafy flavor also works alongside grilled foods.
How do you keep sautéed balıkotu from tasting bitter?
Choose young, tender leaves for a milder sautéed balıkotu. If the herb tastes strongly bitter, briefly blanch it and drain it before pan-cooking; the flavor still varies naturally with the plant and where it was grown.
Can you freeze sautéed balıkotu?
Yes, you can freeze sautéed balıkotu in an airtight container once it has cooled. The leaves may become softer and release water after thawing, so freeze individual portions and reheat them in a pan rather than expecting a freshly cooked texture.
Sautéed balıkotu Vitamins & Minerals
Vitamins
Vitamin K
201.6µg · 168% DV
Vitamin A
342µg · 38% DV
Vitamin C
16.8mg · 19% DV
Folate
69.6µg · 17% DV
Minerals
Manganese
0.55mg · 24% DV
Copper
0.13mg · 14% DV
Iron
2.52mg · 14% DV
Potassium ⭐
382mg · 11% DV
Sodium
252mg · 11% DV
Sautéed balıkotu Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sautéed balıkotu
To burn the 94 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 Sautéed balıkotu?
Sautéed balıkotu is a traditional-style greens dish made by cooking balıkotu leaves in a pan, usually with a little oil. The exact preparation can vary from one household or region to another; some cooks add onion, while others keep the seasoning simple so the herb remains the focus.
The leaves turn tender with a lightly cooked, savoury flavour. Serve it warm as a side, or pair it with yoghurt, bread, eggs or beans for a more filling meal. It is a vegetable-led dish with fibre and relatively little energy, at 78 calories per 100 g. For a lighter version, use the oil sparingly.
How Nutritious Is Sautéed balıkotu?
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 Sautéed balıkotu 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 Sautéed balıkotu Contain Allergens?
No known major allergens
Which Diets Is Sautéed balıkotu 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
Sautéed balıkotu Fat Profile
SATURATED
0.82g
MONOUNSATURATED
2.77g
POLYUNSATURATED
1.08g
Omega 6:3 ratio 6.7:1
Above the ideal 4:1 (6.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.