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Setfati Calories
Leafy green, low-calorie, provides fiber and micronutrients
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Setfati (30 g) has 7 calories. That works out to 23 calories per 100 g. It contains 1.1 g of carbs, 0.9 g of protein, 0.1 g of fat and 0.7 g of fiber. Its 144.9 µg of Vitamin K covers 121% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Setfati Nutrition Facts
Selected: 1 cup (chopped) · 30 g
7
KCAL / 30G
Carbs
1.1g
· 0% DV
Protein
0.9g
· 2% DV
Fat
0.1g
· 0% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 40% · Fat 11%
Setfati nutrition facts table · 1 cup (chopped) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 7 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 24 mg | 1% |
| Total carbohydrate | 1.1 g | 0% |
| Fiber | 0.7 g | 3% |
| Protein | 0.9 g | 2% |
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 Cup of Chopped Setfati?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 30 g | 7 kcal |
| 1 piece (whole) | 10 g | 2 kcal |
| 1 serving (small) | 50 g | 12 kcal |
| 5 piece (whole) | 50 g | 12 kcal |
| 2 cup (chopped) | 60 g | 14 kcal |
| 1 serving (medium) | 80 g | 18 kcal |
| 100 g | 100 g | 23 kcal |
| 1 serving (large) | 120 g | 28 kcal |
Calculated from 23 calories per 100 g.
Frequently Asked Questions About Setfati
What is Setfati?
Setfati is a leafy green eaten as a vegetable. Its name and culinary use may be local, so ask the seller how it is usually prepared if you are unfamiliar with the plant.
How do you cook Setfati?
Wash and chop Setfati, then sauté it briefly or cook it with other vegetables. As with many leafy greens, shorter cooking keeps the leaves from becoming overly soft.
Can you eat Setfati raw?
Yes, Setfati can be eaten raw if the leaves are fresh and thoroughly washed. If you are trying this local green for the first time, start with a small amount; cooking softens the leaves.
How should you wash and prepare Setfati?
Rinse Setfati leaves individually under running water and check for soil between them. Trim any tough stems, then dry and chop the leaves for cooking or salad.
What does Setfati taste like?
The flavor can vary with the plant and where it is grown, so there is no reliable single description for every Setfati. Try a small cooked portion first; sautéing it briefly makes its natural flavor easier to assess.
What dishes can you make with Setfati?
Setfati works in cooked vegetable dishes, soups, or omelets. For a simple first preparation, sauté it briefly with onion and oil, then taste it before adding stronger seasonings.
How do you store Setfati in the fridge?
Keep Setfati unwashed in the refrigerator’s crisper drawer, loosely wrapped so excess moisture does not collect around the leaves. Wash it just before use, and remove any leaves that start to spoil.
Can you freeze Setfati?
Yes. Frozen Setfati may become softer after thawing, so it is better suited to cooked dishes than salads. Wash and dry the leaves, portion them, and freeze them in an airtight container.
How can you tell if Setfati is fresh when buying it?
Choose Setfati with leaves that look firm and fresh, and avoid yellowed, bruised, or slimy leaves. If it is sold in a bunch, check the leaves inside as well as those visible on the outside.
Can you eat Setfati every day?
Setfati can be included regularly as one of several vegetables in a varied diet. If eating a large amount of leafy vegetables causes you gas or bloating, reduce the portion and see how you feel.
Setfati Vitamins & Minerals
Vitamins
Vitamin K
144.9µg · 121% DV
Vitamin A
140.7µg · 16% DV
Folate
58.2µg · 15% DV
Vitamin C
8.43mg · 9% DV
Minerals
Manganese
0.27mg · 12% DV
Magnesium
24mg · 6% DV
Potassium ⭐
167mg · 5% DV
Iron
0.81mg · 5% DV
Sodium
24mg · 1% DV
Setfati Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Setfati
To burn the 7 calories in 1 cup (chopped) (30 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 Setfati?
Setfati is a leafy green eaten as a vegetable. Its name may be unfamiliar in many kitchens, and local uses can vary, so treat it much like other cooking greens: wash the leaves well, chop them, and add them to a dish. Tender leaves can also be tried raw, while sturdier ones are better briefly sautéed or stirred into soup. Onion, garlic and a little oil make a simple, adaptable preparation.
It is a light choice, with 23 calories and 2.2 g of fibre per 100 g. Serve it alongside grains, eggs or beans, or fold it into a mixed-vegetable meal. For a lighter dish, use just enough oil to soften the leaves.
How Nutritious Is Setfati?
Nutrient density
Very 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 Setfati Processed?
NOVA 1
Unprocessed
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 Setfati Contain Allergens?
No known major allergens
Which Diets Is Setfati Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Setfati Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.