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Sauteed Yellow Greens Calories
Detailed nutrition analysis with calories, glycemic index, vitamins and minerals.
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sauteed Yellow Greens (120 g) has 66 calories. That works out to 55 calories per 100 g. It contains 7.8 g of carbs, 2.6 g of protein, 2.5 g of fat and 3.7 g of fiber. Its 228 µg of Vitamin K covers 190% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Sauteed Yellow Greens Nutrition Facts
Selected: 1 serving (medium) · 120 g
66
KCAL / 120G
Carbs
7.8g
· 3% DV
Protein
2.6g
· 5% DV
Fat
2.5g
· 3% DV
Fiber
3.7g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 16% · Fat 35%
Sauteed Yellow Greens nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 66 kcal | |
| Total fat | 2.5 g | 3% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 252 mg | 11% |
| Total carbohydrate | 7.8 g | 3% |
| Fiber | 3.7 g | 13% |
| 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 Sauteed Yellow Greens?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 66 kcal |
| 1 cup (small) | 60 g | 33 kcal |
| 1 serving (small) | 80 g | 44 kcal |
| 1 cup (medium) | 90 g | 50 kcal |
| 100 g | 100 g | 55 kcal |
| 1 piece (whole) | 100 g | 55 kcal |
| 1 cup (large) | 130 g | 72 kcal |
| 1 serving (large) | 180 g | 99 kcal |
| 2 serving (double) | 240 g | 132 kcal |
Calculated from 55 calories per 100 g.
Frequently Asked Questions About Sauteed Yellow Greens
What are sauteed yellow greens?
Sauteed yellow greens are a cooked greens dish made from plants locally known as “yellow greens.” The name can refer to different edible plants in different places, so recipes may vary in the greens used and in their seasoning.
How do you keep sauteed yellow greens from turning soggy?
To keep sauteed yellow greens from turning soggy, dry the washed leaves well and avoid crowding the pan. Cook in batches if needed, and let excess moisture evaporate before adding any finishing ingredients.
Can you use spinach instead of the greens in sauteed yellow greens?
Yes, spinach can stand in for the greens in sauteed yellow greens, though the flavor and texture will differ. Add it near the end of cooking because spinach wilts quickly and releases moisture.
What do sauteed yellow greens taste like?
Sauteed yellow greens taste savory and leafy, with a flavor that can range from mild to noticeably bitter depending on the plant. Onion, garlic, or a little lemon can complement the greens without masking their character.
How can you tell whether wild greens for sauteed yellow greens are safe to eat?
Only use wild greens for sauteed yellow greens when you can identify the plant with certainty using a reliable local expert or field guide. Do not rely on the dish’s name, a photograph, or cooking to make an unknown plant safe.
Can you add lemon to sauteed yellow greens?
Yes, lemon works well with sauteed yellow greens, especially if the leaves taste bitter or earthy. Add a small squeeze after cooking so the fresh acidity brightens the dish without making the greens watery.
What can you serve with sauteed yellow greens?
Sauteed yellow greens pair well with crusty bread, grains, or a simple protein such as beans or eggs. A tangy yogurt sauce or a squeeze of citrus also balances their savory, sometimes bitter flavor.
Can sauteed yellow greens be eaten cold?
Yes, sauteed yellow greens can be eaten cold once they have been chilled promptly and kept refrigerated. Their texture will be softer than when freshly cooked, so they work well folded into a grain bowl or served as a side.
Can you freeze sauteed yellow greens?
Yes, you can freeze sauteed yellow greens in meal-size portions after cooling them. Thawed greens are usually softer and may release water, so drain or cook off the excess liquid when reheating.
Are sauteed yellow greens a good way to eat more vegetables?
Yes, sauteed yellow greens are a useful way to include cooked greens in a meal. Their overall nutritional value also depends on the particular plant and how much oil or other ingredients are used.
Sauteed Yellow Greens Vitamins & Minerals
Vitamins
Vitamin K
228µg · 190% DV
Vitamin A
384µg · 43% DV
Vitamin C
26.4mg · 29% DV
Folate
84µg · 21% DV
Minerals
Manganese
0.46mg · 20% DV
Iron
2.52mg · 14% DV
Calcium
132mg · 13% DV
Potassium ⭐
408mg · 12% DV
Sodium
252mg · 11% DV
Sauteed Yellow Greens Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sauteed Yellow Greens
To burn the 66 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 Yellow Greens?
Sauteed Yellow Greens is a home-style Turkish dish of seasonal sarı ot, a locally gathered edible green, cleaned and cooked in a pan, often with onion and a little oil. The exact plant and recipe can vary by region, so only use wild greens you can identify with confidence.
The cooked leaves are tender, with a gentle, earthy, herb-like flavour. In Turkey, the dish is served warm or at room temperature, often with yoghurt and bread or alongside other vegetable dishes; adding eggs is another filling way to serve it. It provides some fibre while remaining relatively light in calories. Use less oil and go easy on the onion for a lighter version.
How Nutritious Is Sauteed Yellow 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 Yellow 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 Yellow Greens Contain Allergens?
No known major allergens
Which Diets Is Sauteed Yellow 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 Yellow Greens Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.84g
POLYUNSATURATED
0.42g
Omega 6:3 ratio 1.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.