Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🥗
Stifno salad Calories
A fiber-rich wild-green salad providing vitamins and minerals.
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Stifno salad (70 g) has 22 calories. That works out to 32 calories per 100 g. It contains 3.6 g of carbs, 2 g of protein, 0.4 g of fat and 2.2 g of fiber. Its 266 µg of Vitamin K covers 222% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Stifno salad Nutrition Facts
Selected: 1 cup (chopped) · 70 g
22
KCAL / 70G
Carbs
3.6g
· 1% DV
Protein
2g
· 4% DV
Fat
0.4g
· 1% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 31% · Fat 14%
Stifno salad nutrition facts table · 1 cup (chopped) (70 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 22 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 21 mg | 1% |
| Total carbohydrate | 3.6 g | 1% |
| Fiber | 2.2 g | 8% |
| Protein | 2 g | 4% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Chopped Stifno salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 70 g | 22 kcal |
| 1 tablespoon (small) | 15 g | 5 kcal |
| 2 tablespoon (medium) | 30 g | 10 kcal |
| ½ cup (chopped) | 35 g | 11 kcal |
| 100 g | 100 g | 32 kcal |
| 1 serving (medium) | 100 g | 32 kcal |
| 1.5 cup (chopped) | 105 g | 34 kcal |
| 1 serving (large) | 150 g | 48 kcal |
| 1 bottle (large) | 250 g | 80 kcal |
Calculated from 32 calories per 100 g.
Frequently Asked Questions About Stifno salad
What is Stifno salad made from?
Stifno salad is made from stifno, a leafy wild green used in eastern Mediterranean cooking. The name often refers to plants in the black nightshade group, including Solanum nigrum, so reliable identification matters when the greens are gathered wild.
How do you make Stifno salad?
Stifno salad is usually made by washing the leaves and tender shoots, boiling them until tender, then draining and dressing them. Olive oil and lemon are common additions; garlic may be included, and recipes vary by household and region.
Is Stifno salad eaten raw or cooked?
Stifno salad is generally prepared with cooked greens rather than raw leaves. Because wild plants sold under the stifno name can vary, use only positively identified greens and follow a trusted preparation method; boiling and draining is traditional.
Is stifno the same as black nightshade?
Stifno commonly refers to black nightshade, especially plants in the Solanum nigrum group, but the name can be applied differently from place to place. It is not a precise botanical identification, so do not identify a wild plant by its common name alone.
How do you clean stifno for Stifno salad?
Pick out damaged leaves and tough stems, then swish the greens in several changes of water to remove soil and grit. Clean stifno still needs to be correctly identified: washing removes dirt, not naturally occurring toxins or look-alike plants.
How do you make Stifno salad less bitter?
To soften the bitter taste in Stifno salad, boil the greens and drain them; repeating the process with fresh water can mellow a particularly strong flavor. Lemon and olive oil also balance the taste, but they do not make an unidentified plant safe.
What does Stifno salad taste like?
Stifno salad has a leafy, slightly bitter and earthy flavor, especially before it is dressed. Boiling mellows the greens, while lemon adds brightness and olive oil rounds out the taste; the flavor can vary with the plant and how mature its leaves are.
What do you serve with Stifno salad?
Stifno salad works as a side dish with fish, beans, or a simple Mediterranean-style meal. Its lemony dressing complements richer main dishes, and it is commonly served cool or at room temperature rather than as a hot leafy side.
Can you freeze Stifno salad?
Dressed Stifno salad does not freeze well because the leaves can turn watery and limp after thawing. For better results, freeze the cooked, well-drained greens without dressing, then thaw and season them when you are ready to serve.
Is wild stifno safe to pick for Stifno salad?
Wild stifno is safe to use only when an experienced person has positively identified the plant. Common names can cover different Solanum species, and some look-alikes are unsafe to eat; do not rely on a photo or cooking to make an unknown plant safe.
Stifno salad Vitamins & Minerals
Vitamins
Vitamin K
266µg · 222% DV
Vitamin A
315µg · 35% DV
Vitamin C
24.5mg · 27% DV
Folate
59.5µg · 15% DV
Minerals
Manganese
0.39mg · 17% DV
Copper
0.13mg · 14% DV
Calcium
112mg · 11% DV
Magnesium
39mg · 9% DV
Potassium ⭐
294mg · 9% DV
Sodium
21mg · 1% DV
Stifno salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Stifno salad
To burn the 22 calories in 1 cup (chopped) (70 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 Stifno salad?
Stifno salad is a regional eastern Mediterranean dish made with stifno, a wild leafy green gathered and cooked in parts of southern Turkey and nearby regions. The leaves are usually boiled until tender, drained, then dressed simply with olive oil and lemon; some home cooks add garlic. The name and exact preparation can vary from place to place.
Its flavour is gently earthy and leafy, while cooking gives the greens a soft texture. It is served as a small side or meze alongside grilled foods, legumes or other dishes, rather than as a heavy main course. Stifno salad is a light, fibre-rich choice: it provides 3.2 g of fibre per 100 g. A generous squeeze of lemon keeps the dressing bright, and using olive oil sparingly makes it lighter.
How Nutritious Is Stifno salad?
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 Stifno salad 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 Stifno salad Contain Allergens?
No known major allergens
Which Diets Is Stifno salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Stifno salad Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.17g
Omega 6:3 ratio 1.8:1
Below the ideal 4:1 — a good omega balance.
Compare Stifno salad
Foods Similar to Stifno salad
Have another question about Stifno salad?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.