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Sauteed melocan greens Calories
Fiber-rich regional sautéed greens dish
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sauteed melocan greens (120 g) has 94 calories. That works out to 78 calories per 100 g. It contains 7 g of carbs, 2.9 g of protein, 6.1 g of fat and 3.8 g of fiber. Its 252 µg of Vitamin K covers 210% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Sauteed melocan greens Nutrition Facts
Selected: 1 serving (medium) · 120 g
94
KCAL / 120G
Carbs
7g
· 3% DV
Protein
2.9g
· 6% DV
Fat
6.1g
· 8% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 30% · Protein 12% · Fat 58%
Sauteed melocan greens nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 94 kcal | |
| Total fat | 6.1 g | 8% |
| Saturated fat | 0.86 g | 4% |
| Trans fat | 0 g | |
| Sodium | 216 mg | 9% |
| Total carbohydrate | 7 g | 3% |
| Fiber | 3.8 g | 14% |
| 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 Sauteed melocan greens?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 94 kcal |
| 1 tablespoon (small) | 18 g | 14 kcal |
| 3 tablespoon (medium) | 54 g | 42 kcal |
| 1 cup (medium) | 90 g | 70 kcal |
| 100 g | 100 g | 78 kcal |
| ½ piece (half) | 110 g | 86 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 Sauteed melocan greens
What are sauteed melocan greens?
Sauteed melocan greens are a regional dish made from the young shoots of melocan, a thorny wild vine associated with Turkey’s Black Sea region. The shoots are commonly boiled until tender, then sauteed, often with onion.
How do you cook sauteed melocan greens?
To make sauteed melocan greens, wash and trim the shoots, boil them until tender, and drain them well. Saute onion in oil, add the greens, and cook together briefly; some home-style versions finish with beaten egg.
What does melocan taste like in sauteed melocan greens?
Sauteed melocan greens have a mild, leafy, slightly earthy flavor rather than a strongly bitter one. The taste is most pleasant when the shoots are young and tender and are cooked after the tough ends have been removed.
How do you clean melocan for sauteed melocan greens?
For sauteed melocan greens, rinse the shoots thoroughly, remove prickly bits carefully, and cut away any tough, fibrous ends. Gloves can make handling the thorny stems easier, especially when trimming a large bunch.
Can you eat sauteed melocan greens raw?
No, sauteed melocan greens are prepared from shoots that should be cooked, not eaten raw. Young melocan stems can be tough and prickly; boiling them until tender before sauteing makes them easier to eat.
Are sauteed melocan greens traditionally made with eggs?
They can be. Sauteed melocan greens are first cooked with onion, then beaten egg may be stirred in and cooked until set. Egg is an optional addition, not an essential part of the dish.
Where does the dish sauteed melocan greens come from?
Sauteed melocan greens are associated especially with Turkey’s Black Sea region, where melocan shoots are gathered and cooked as a local wild green. Recipes vary between households, including how the greens are seasoned and whether egg is added.
What can you use instead of melocan in sauteed melocan greens?
There is no exact substitute for melocan’s distinctive regional flavor. Tender wild greens such as nettles or leafy shoots can make a similar sauteed dish, but prepare each substitute according to its own cleaning and cooking needs.
Can you freeze sauteed melocan greens?
Yes, sauteed melocan greens can be frozen in a sealed freezer-safe container once fully cooled. Thaw them in the refrigerator and reheat thoroughly; their texture may be softer after freezing than when freshly cooked.
What do you serve with sauteed melocan greens?
Serve sauteed melocan greens warm as a side or as part of a vegetable-centered meal. Cornbread is a fitting accompaniment in a Black Sea-style meal, and some people also serve the greens with yogurt.
Sauteed melocan greens Vitamins & Minerals
Vitamins
Vitamin K
252µg · 210% DV
Vitamin A
342µg · 38% DV
Folate
81.6µg · 20% DV
Vitamin C
16.8mg · 19% DV
Minerals
Manganese
0.5mg · 22% DV
Calcium
142mg · 14% DV
Iron
2.52mg · 14% DV
Magnesium
50mg · 12% DV
Potassium ⭐
384mg · 11% DV
Sodium
216mg · 9% DV
Sauteed melocan greens Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sauteed melocan greens
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 Sauteed melocan greens?
Sauteed melocan greens is a regional dish from Turkey’s Black Sea area, made with the young shoots of melocan, a wild green. The shoots are commonly cleaned, boiled until tender, drained and then sautéed, often with onion and oil; home recipes vary.
The flavour is gently earthy and green, while the cooked shoots are soft with a little bite. In the region, the dish is served warm as a vegetable side or part of a shared meal, often with bread. It is a fibre-rich, vegetable-forward option, with 3.2 g of fibre per 100 g. Use a modest amount of oil for a lighter version, or pair it with grains or beans for a more substantial meal.
How Nutritious Is Sauteed melocan greens?
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 Sauteed melocan 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 melocan greens Contain Allergens?
No known major allergens
Which Diets Is Sauteed melocan 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 melocan greens Fat Profile
SATURATED
0.86g
MONOUNSATURATED
3.72g
POLYUNSATURATED
0.96g
Omega 6:3 ratio 5.9:1
Above the ideal 4:1 (5.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.