1 cup (chopped) of Sautéed mixed Aegean greens (150 g) has 123 calories. That works out to 82 calories per 100 g. It contains 9.6 g of carbs, 4.1 g of protein, 8.1 g of fat and 5.7 g of fiber. Its 585 µg of Vitamin K covers 488% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Sautéed mixed Aegean greens?

Sautéed mixed Aegean greens is a home-style dish of assorted seasonal wild and cultivated greens from Turkey’s Aegean region, cleaned, chopped and cooked in olive oil. The exact mix changes with the season and what is available at the market; some cooks add onion, while others let the greens’ own flavours take the lead.

Tender with a little bite, the dish can taste pleasantly earthy or faintly bitter. In Turkey it is served warm or at room temperature as a meze or vegetable side, often with bread and a squeeze of lemon. It also works as a light lunch; add beans or an egg if you want a more filling plate. It is a good source of fibre, and using olive oil sparingly keeps the dish lighter.

Sautéed mixed Aegean greens Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

6.4g

· 2% DV

Protein

2.7g

· 5% DV

Fat

5.4g

· 7% 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 13% · Fat 57%

Sautéed mixed Aegean greens Vitamins & Minerals

Vitamins

Vitamin K

390µg · 325% DV

Vitamin A

310µg · 34% DV

Vitamin C

24mg · 27% DV

Folate

72µg · 18% DV

Minerals

Manganese

1mg · 43% DV

Magnesium

59mg · 14% DV

Calcium

122mg · 12% DV

Iron

2mg · 11% DV

How Nutritious Is Sautéed mixed Aegean greens?

Nutrient density

Very high

83/ 100

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

55/ 100

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.

Sautéed mixed Aegean greens Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Sautéed mixed Aegean greens

To burn the 82 calories in 100 g:

🚶

20min

Walking (5 km/h)

🏃

8min

Running (8 km/h)

🚴

11min

Cycling

🏊

10min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Sautéed mixed Aegean 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 Sautéed mixed Aegean greens Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Sautéed mixed Aegean 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

Sautéed mixed Aegean greens Fat Profile

SATURATED

0.75g

MONOUNSATURATED

3.55g

POLYUNSATURATED

0.82g

⚖️

Omega 6:3 ratio 3.4:1

Below the ideal 4:1 — a good omega balance.

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Foods Similar to Sautéed mixed Aegean greens

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🥗

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Frequently Asked Questions About Sautéed mixed Aegean greens

What is sautéed mixed Aegean greens?

Sautéed mixed Aegean greens is a Turkish-style dish of seasonal leafy herbs and greens cooked in a pan, usually with olive oil. The mix varies by region and availability, so it is not tied to one fixed set of ingredients.

Where does sautéed mixed Aegean greens come from?

Sautéed mixed Aegean greens comes from the Aegean food tradition of cooking the region’s seasonal wild greens. It is especially associated with western Turkey, where local varieties are gathered or sold in markets and cooked simply to showcase their flavor.

What do sautéed mixed Aegean greens taste like?

Sautéed mixed Aegean greens tastes earthy, herbal, and slightly savory, with a flavor that changes according to the greens used. Some mixes have a pleasant bitter note, particularly when they include chicory-like leaves.

Can spinach be used in sautéed mixed Aegean greens?

Yes, spinach can be used in sautéed mixed Aegean greens, though it makes the dish milder than a mix containing wild Aegean herbs. Combine it with another leafy green or a small amount of a more aromatic herb for a more varied flavor.

Is sautéed mixed Aegean greens served hot or cold?

Sautéed mixed Aegean greens can be served warm or at room temperature. Let it cool briefly before serving as part of a meze spread; if serving it warm, avoid leaving it on the heat after the leaves have softened.

Can you make sautéed mixed Aegean greens without onion?

Yes, sautéed mixed Aegean greens can be made without onion. Cook the greens directly in olive oil and season them simply; garlic or a squeeze of lemon can add flavor, but neither is essential to the dish.

How do you keep sautéed mixed Aegean greens from turning watery?

To keep sautéed mixed Aegean greens from turning watery, dry the washed leaves well and cook them in a wide, hot pan. Add the greens in batches rather than crowding the pan, and let excess moisture evaporate before serving.

Can sautéed mixed Aegean greens be served as a meze?

Yes, sautéed mixed Aegean greens is often served as a meze, either warm or at room temperature. A little lemon juice can brighten the herbal flavor, and bread makes it easy to enjoy alongside other small dishes.

How long do leftovers of sautéed mixed Aegean greens last?

Leftover sautéed mixed Aegean greens keeps for about 3 days in a covered container in the refrigerator. Refrigerate it once it has cooled, and reheat only the portion you plan to eat until hot throughout.

Does sautéed mixed Aegean greens freeze well?

Sautéed mixed Aegean greens can be frozen, but the leaves may become softer and release water after thawing. Freeze it in airtight portions once cool, thaw it in the refrigerator, and reheat it in a pan to cook off extra moisture.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026