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Sürlü Calories
Regional fermented leafy vegetable dish; low in calories, provides fiber, and may be relatively high in sodium.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sürlü (120 g) has 32 calories. That works out to 27 calories per 100 g. It contains 5.5 g of carbs, 2.2 g of protein, 0.4 g of fat and 2.9 g of fiber. Its 174 µg of Vitamin K covers 145% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Sürlü Nutrition Facts
Selected: 1 serving (medium) · 120 g
32
KCAL / 120G
Carbs
5.5g
· 2% DV
Protein
2.2g
· 4% DV
Fat
0.4g
· 1% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 64% · Protein 26% · Fat 10%
Sürlü nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 32 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 384 mg | 17% |
| Total carbohydrate | 5.5 g | 2% |
| Fiber | 2.9 g | 10% |
| Protein | 2.2 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.
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How Many Calories in 1 Serving of Sürlü?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 32 kcal |
| 1 tablespoon (shredded) | 15 g | 4 kcal |
| 1 piece (small) | 40 g | 11 kcal |
| 1 cup (shredded) | 70 g | 19 kcal |
| 1 piece (medium) | 80 g | 22 kcal |
| 100 g | 100 g | 27 kcal |
| 2 piece (double) | 160 g | 43 kcal |
| 1 serving (large) | 180 g | 49 kcal |
Calculated from 27 calories per 100 g.
Frequently Asked Questions About Sürlü
What is Sürlü?
Sürlü is a regional Turkish dish made by fermenting leafy vegetables. Fermentation gives it a tangy, salty character, and the exact greens and preparation can vary between local recipes.
What vegetables are used to make Sürlü?
Sürlü is made with leafy vegetables, but the specific leaves can differ by recipe and region. If you are trying a particular version, ask which greens were used rather than assuming every Sürlü is made from the same plant.
How is Sürlü fermented?
Sürlü is prepared by fermenting leafy vegetables, commonly with salt. Clean equipment and following a reliable recipe matter: the vegetables should be kept as directed in the brine, and the finished batch should be refrigerated when fermentation is complete.
What does Sürlü taste like?
Sürlü tastes tangy and salty, with a texture shaped by the leaves and fermentation. Its flavor can vary from one preparation to another, so it may be sharper or softer depending on the recipe and how it is served.
How do you serve Sürlü?
Sürlü works as a tangy vegetable side with grain, bean, or vegetable dishes. Because it can be salty, pair it with less-salted foods rather than adding extra salt to the whole meal.
Can you cook Sürlü, or is it eaten uncooked?
Sürlü can be eaten as prepared or included in cooked dishes, depending on the recipe. Heating changes its texture and flavor and reduces the live microorganisms that may remain after fermentation.
Is Sürlü the same as sauerkraut or kimchi?
No. Sürlü is a regional Turkish fermented leafy-vegetable dish, while sauerkraut and kimchi have their own customary ingredients and preparations. They share fermentation as a method, but they are not interchangeable names for the same dish.
How should you store Sürlü after opening?
Keep opened Sürlü refrigerated in a clean, covered container. Use a clean utensil when serving and keep the vegetables stored as directed in their brine; discard the batch if it develops mold or an unusual rotten smell.
Is Sürlü high in sodium?
Sürlü may be relatively high in sodium because salt is used in fermentation. If you are watching your sodium intake, keep the serving modest and avoid combining it with several other salty foods.
Does Sürlü contain live probiotics?
Not necessarily. Fermentation can produce live microorganisms, but their presence in a serving of Sürlü is not guaranteed, and cooking reduces them. Sürlü should not be relied on to treat a health condition.
Sürlü Vitamins & Minerals
Vitamins
Vitamin K
174µg · 145% DV
Vitamin A
252µg · 28% DV
Vitamin C
16.8mg · 19% DV
Folate
45.6µg · 11% DV
Minerals
Sodium
384mg · 17% DV
Manganese
0.26mg · 11% DV
Calcium
110mg · 11% DV
Iron
1.68mg · 9% DV
Potassium ⭐
252mg · 7% DV
Sürlü Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sürlü
To burn the 32 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 Sürlü?
Sürlü is a regional Turkish preparation of fermented leafy vegetables. The particular leaves or greens can vary by locality and household; they are typically salted and left to ferment, developing a distinctive tang.
It tastes pleasantly sour and salty, with leaves that soften but may retain some texture. In Turkey, it can be served as a side or meze alongside bread and home-cooked dishes. For readers elsewhere, it works much like a sharp, fermented vegetable accompaniment. It is low in calories and provides fibre: a 100 g portion has 27 calories and 2.4 g of fibre. If it tastes too salty, briefly rinse it before serving.
How Nutritious Is Sürlü?
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 Sürlü 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 Sürlü Contain Allergens?
No known major allergens
Which Diets Is Sürlü 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
Sürlü Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.