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Sour leaf (sorrel) Calories
Leafy green rich in vitamins C and K and antioxidants
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Sour leaf (sorrel) (60 g) has 13 calories. That works out to 21 calories per 100 g. It contains 1.9 g of carbs, 1.2 g of protein, 0.4 g of fat and 1.7 g of fiber. Its 360 µg of Vitamin K covers 300% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Sour leaf (sorrel) Nutrition Facts
Selected: 1 cup (chopped) · 60 g
13
KCAL / 60G
Carbs
1.9g
· 1% DV
Protein
1.2g
· 2% DV
Fat
0.4g
· 1% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 30% · Fat 22%
Sour leaf (sorrel) nutrition facts table · 1 cup (chopped) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 13 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 2.4 mg | 0% |
| Total carbohydrate | 1.9 g | 1% |
| Fiber | 1.7 g | 6% |
| Protein | 1.2 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 Sour leaf (sorrel)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 60 g | 13 kcal |
| 1 piece (whole) | 5 g | 1 kcal |
| 1 serving (small) | 30 g | 6 kcal |
| 1 serving (medium) | 75 g | 16 kcal |
| 100 g | 100 g | 21 kcal |
| 1 cup (shredded) | 100 g | 21 kcal |
| 1 serving (large) | 120 g | 25 kcal |
| 150 g | 150 g | 32 kcal |
Calculated from 21 calories per 100 g.
Frequently Asked Questions About Sour leaf (sorrel)
What is sour leaf (sorrel)?
Sour leaf is the common name used here for sorrel, a leafy herb with a distinctly tart flavor. Its leaves are eaten raw or cooked, and young leaves are generally milder than mature ones.
What does sour leaf taste like?
Sour leaf tastes sharply tangy, often with a fresh, lemon-like edge. Cooking softens its acidity, so it pairs well with creamy ingredients, eggs, potatoes, and mild greens.
Can you eat sour leaf raw?
Yes, sour leaf can be eaten raw. Wash the leaves thoroughly and add them to salads or sandwiches; their tartness works well with a mild dressing and less assertive greens.
How do you cook sour leaf?
Sour leaf cooks quickly and can be stirred into soups, sautéed, or folded into an omelet. Add it near the end of cooking, since prolonged heat makes the leaves very soft and dulls their fresh flavor.
Can sour leaf be used in soup?
Yes, sour leaf is often used to give soup a bright, tart flavor. Stir chopped leaves in near the end, and taste before adding other acidic ingredients such as lemon or vinegar.
How do you store fresh sour leaf?
Keep fresh sour leaf dry and refrigerated, loosely wrapped in a paper towel inside a container or bag. Wash it just before use; trapped moisture can make the leaves deteriorate faster.
Can you freeze sour leaf?
Yes, sour leaf can be frozen, although thawed leaves lose their crisp texture. Wash and dry them well, then freeze chopped portions for soups, sauces, or other cooked dishes rather than salads.
What can I use instead of sour leaf?
Spinach with a little lemon juice can stand in for sour leaf when you need a similar color and a tart note. The flavor will not be identical, so add the lemon gradually and adjust to taste.
Is sour leaf high in oxalates?
Yes, sorrel can contain substantial oxalates, which may matter for people prone to certain kidney stones. If you have a history of kidney stones or have been told to limit oxalates, ask your clinician or dietitian about portions.
How can you tell sour leaf from other wild leaves?
Do not identify sour leaf by taste alone: wild plants can be confused with unsafe species. Use a reliable local field guide or an experienced plant identifier before eating foraged leaves, and avoid any plant you cannot confidently identify.
Sour leaf (sorrel) Vitamins & Minerals
Vitamins
Vitamin K
360µg · 300% DV
Vitamin C
28.8mg · 32% DV
Vitamin A
120µg · 13% DV
Vitamin E
1.14mg · 8% DV
Minerals
Magnesium
62mg · 15% DV
Manganese
0.21mg · 9% DV
Copper
0.08mg · 9% DV
Iron
1.44mg · 8% DV
Potassium ⭐
234mg · 7% DV
Sodium
2.4mg · 0% DV
Sour leaf (sorrel) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sour leaf (sorrel)
To burn the 13 calories in 1 cup (chopped) (60 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 Sour leaf (sorrel)?
Sour leaf (sorrel) is a leafy herb with a distinctly tart, lemon-like flavour, used in cooking across parts of Europe and western Asia. Its tender leaves can be chopped into salads, stirred into soups, or cooked down like spinach; heat softens their sharpness and gives them a silky texture. Sorrel works well in sauces and alongside eggs, potatoes or lentils. It is a light leafy green that provides fibre and vitamins C and K. If its tang is strong, pair it with creamy yoghurt or add just a handful to a milder mix of greens.
How Nutritious Is Sour leaf (sorrel)?
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 Sour leaf (sorrel) 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 Sour leaf (sorrel) Contain Allergens?
No known major allergens
Which Diets Is Sour leaf (sorrel) 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
Sour leaf (sorrel) Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.