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Tazelen Calories
Low-calorie, fiber-containing leafy green vegetable-like item
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Tazelen (55 g) has 12 calories. That works out to 22 calories per 100 g. It contains 2 g of carbs, 1.2 g of protein, 0.2 g of fat and 1.3 g of fiber. Its 115.5 µg of Vitamin K covers 96% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Tazelen Nutrition Facts
Selected: 1 cup (chopped) · 55 g
12
KCAL / 55G
Carbs
2g
· 1% DV
Protein
1.2g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 33% · Fat 12%
Tazelen nutrition facts table · 1 cup (chopped) (55 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 12 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 21 mg | 1% |
| Total carbohydrate | 2 g | 1% |
| Fiber | 1.3 g | 5% |
| 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 Tazelen?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 55 g | 12 kcal |
| 1 piece (small) | 30 g | 7 kcal |
| 1 piece (medium) | 60 g | 13 kcal |
| 1 serving (small) | 80 g | 18 kcal |
| 100 g | 100 g | 22 kcal |
| 2 cup (chopped) | 110 g | 24 kcal |
| 1 serving (medium) | 150 g | 33 kcal |
| 1 serving (large) | 220 g | 48 kcal |
Calculated from 22 calories per 100 g.
Frequently Asked Questions About Tazelen
What is tazelen, and is it the same as spinach?
Tazelen is described here as a leafy green vegetable-like food, but that name alone does not identify its botanical species. Don’t assume it is spinach; check the product’s identification if you need to know the exact plant.
Can you put tazelen in a salad?
Yes, you can use fresh tazelen in a salad. Rinse the leaves thoroughly, dry them well, and tear or slice them just before serving so they do not become limp.
How do you keep tazelen from going soggy in a pan?
Dry tazelen thoroughly and cook it in a hot pan in small batches. Crowding the pan releases moisture and steams the leaves; a brief sauté helps them soften without turning waterlogged.
Can you add tazelen to a smoothie?
Yes, washed raw tazelen can be blended into a smoothie. Start with a small handful alongside fruit and liquid, then adjust the amount to suit its flavor and texture.
Can you eat tazelen after it has wilted?
Slightly limp tazelen can still be used if it has no slime, mold, or unpleasant smell; cook it promptly in soup or eggs. Discard leaves that show those signs of spoilage.
Should you remove the stems from tazelen before cooking?
Not always. Tender, thin tazelen stems can be chopped and cooked with the leaves, while thicker or stringy stems are better removed or added to the pan earlier so they have longer to soften.
Can tazelen be added to pasta?
Yes, tazelen works in pasta dishes. Stir the washed leaves into the hot sauce near the end of cooking, or briefly sauté them first, then combine with the pasta before serving.
How do you prepare tazelen for freezing?
Blanch tazelen briefly, cool it quickly in cold water, and drain it very well before freezing in portions. Frozen leaves soften after thawing, so they are better for cooked dishes than salads.
Can you use tazelen in a sandwich or wrap?
Yes, fresh tazelen can add a leafy layer to a sandwich or wrap. Wash and dry it first, and pair it with fillings that will not crush the leaves or make them soggy.
Why does tazelen shrink so much when cooked?
Tazelen shrinks because leafy greens contain plenty of water and their leaves collapse as they heat. Add it near the end of cooking and use a larger raw handful if you want a visible portion in the finished dish.
Tazelen Vitamins & Minerals
Vitamins
Vitamin K
115.5µg · 96% DV
Vitamin A
203.5µg · 23% DV
Folate
46.75µg · 12% DV
Vitamin C
9.9mg · 11% DV
Minerals
Manganese
0.23mg · 10% DV
Iron
1.16mg · 6% DV
Calcium
52mg · 5% DV
Potassium ⭐
171mg · 5% DV
Sodium
21mg · 1% DV
Tazelen Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tazelen
To burn the 12 calories in 1 cup (chopped) (55 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 Tazelen?
Tazelen is listed as a leafy, vegetable-like item rather than a prepared dish. The name alone does not identify a particular plant or place of origin, so it is best not to assume it is a familiar named green. Like other leafy vegetables, it can be eaten raw in salads or briefly cooked into a meal.
Its flavour and texture may depend on the specific product; use it for a fresh, leafy element in a salad or a softer green addition when cooked. Pair it with lemon, olive oil, eggs or grains, or fold it into a soup near the end of cooking. At 22 calories per 100 g, it is low in energy and provides 2.4 g of fibre. A light dressing lets the greens stay at the centre of the dish.
How Nutritious Is Tazelen?
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 Tazelen 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 Tazelen Contain Allergens?
No known major allergens
Which Diets Is Tazelen 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
Tazelen Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.09g
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.