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Stir-fried kaldirik greens Calories
Wild greens dish, provides fiber and micronutrients
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Stir-fried kaldirik greens (120 g) has 94 calories. That works out to 78 calories per 100 g. It contains 7 g of carbs, 2.9 g of protein, 6.1 g of fat and 3.5 g of fiber. Its 252 µg of Vitamin K covers 210% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Stir-fried kaldirik greens Nutrition Facts
Selected: 1 serving (medium) · 120 g
94
KCAL / 120G
Carbs
7g
· 3% DV
Protein
2.9g
· 6% DV
Fat
6.1g
· 8% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 30% · Protein 12% · Fat 58%
Stir-fried kaldirik greens nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 94 kcal | |
| Total fat | 6.1 g | 8% |
| Saturated fat | 0.86 g | 4% |
| Trans fat | 0 g | |
| Sodium | 216 mg | 9% |
| Total carbohydrate | 7 g | 3% |
| Fiber | 3.5 g | 13% |
| Protein | 2.9 g | 6% |
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 Stir-fried kaldirik greens?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 94 kcal |
| 1 tablespoon (small) | 18 g | 14 kcal |
| 3 tablespoon (medium) | 54 g | 42 kcal |
| 1 serving (small) | 70 g | 55 kcal |
| 1 cup (shredded) | 95 g | 74 kcal |
| 100 g | 100 g | 78 kcal |
| 1 serving (large) | 180 g | 140 kcal |
| 1 piece (whole) | 220 g | 172 kcal |
Calculated from 78 calories per 100 g.
Frequently Asked Questions About Stir-fried kaldirik greens
What is stir-fried kaldirik greens?
Stir-fried kaldirik greens is a Turkish dish made by cooking the wild green kaldirik and sautéing it, commonly with onion. It is associated especially with Black Sea cooking and is usually served as a side or a light meal.
How do you cook stir-fried kaldirik greens?
Stir-fried kaldirik greens are usually made by washing and briefly boiling the greens, draining them well, then sautéing them with onion in oil. Drain thoroughly before frying so the dish does not turn watery.
Are stir-fried kaldirik greens the same as borage?
Stir-fried kaldirik greens are made from kaldirik, the Turkish name for Trachystemon orientalis, which is also called hodan. It is related to borage, but it is not the same species as the familiar garden borage, Borago officinalis.
What do stir-fried kaldirik greens taste like?
Stir-fried kaldirik greens taste earthy and vegetal, with a tender texture after cooking. The flavor can vary with the greens’ maturity and the amount of onion or other seasoning used.
Can you eat stir-fried kaldirik greens raw?
Stir-fried kaldirik greens are traditionally cooked rather than eaten raw. Boiling or sautéing softens their leaves and stems, so follow a trusted preparation method for this wild green instead of adding it uncooked to a salad.
Can you add eggs to stir-fried kaldirik greens?
Yes, eggs are a common optional addition to stir-fried kaldirik greens. Stir beaten eggs into the sautéed greens and cook until set, or serve the greens alongside a cooked egg.
Where can you find kaldirik for stir-fried kaldirik greens?
Kaldirik for stir-fried kaldirik greens is most associated with Turkey’s Black Sea region and is often sold seasonally as a wild green. Look for it at regional markets or Turkish grocers; availability varies outside its growing areas.
Can you substitute spinach in stir-fried kaldirik greens?
Yes, spinach can stand in for kaldirik in a similar sautéed dish, although the result will not have the same regional flavor or texture. Spinach softens quickly, so it usually needs less cooking than kaldirik.
How should you store leftover stir-fried kaldirik greens?
Store leftover stir-fried kaldirik greens in a covered container in the refrigerator once they have cooled. Avoid leaving the dish at room temperature for a long time, and reheat only the portion you plan to eat.
Can you freeze stir-fried kaldirik greens?
Yes, you can freeze stir-fried kaldirik greens, though the leaves may be softer after thawing. Cool the dish, portion it into airtight containers, and reheat it thoroughly before serving.
Stir-fried kaldirik greens Vitamins & Minerals
Vitamins
Vitamin K
252µg · 210% DV
Vitamin A
342µg · 38% DV
Vitamin C
19.2mg · 21% DV
Folate
69.6µg · 17% DV
Minerals
Manganese
0.55mg · 24% DV
Calcium
142mg · 14% DV
Iron
2.52mg · 14% DV
Copper
0.11mg · 12% DV
Potassium ⭐
384mg · 11% DV
Sodium
216mg · 9% DV
Stir-fried kaldirik greens Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Stir-fried kaldirik greens
To burn the 94 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 Stir-fried kaldirik greens?
Stir-fried kaldirik greens is a Turkish dish, especially associated with the Black Sea region, made from foraged kaldirik, a leafy wild green. The greens are often boiled briefly before being cooked in a pan with onion and oil; recipes may use both the leaves and tender stems.
They turn soft, with a gently earthy, green flavour, and are served warm or at room temperature, often alongside bread, cornbread or yoghurt. In Turkey, cooks sometimes add an egg for a more substantial meal. The dish provides fibre—about 2.9 g per 100 g—while its overall richness depends in part on how much oil you use. A modest pour keeps it lighter without losing its savoury character.
How Nutritious Is Stir-fried kaldirik 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 Stir-fried kaldirik 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 Stir-fried kaldirik greens Contain Allergens?
No known major allergens
Which Diets Is Stir-fried kaldirik 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
Stir-fried kaldirik greens Fat Profile
SATURATED
0.86g
MONOUNSATURATED
3.72g
POLYUNSATURATED
1.08g
Omega 6:3 ratio 6.7:1
Above the ideal 4:1 (6.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.