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Tokali (salad herb) Calories
High fiber, low calorie, source of vitamin C and folate
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Tokali (salad herb) (35 g) has 7 calories. That works out to 19 calories per 100 g. It contains 1.1 g of carbs, 0.6 g of protein, 0.1 g of fat and 0.9 g of fiber. Its 42 µg of Vitamin K covers 35% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Tokali (salad herb) Nutrition Facts
Selected: 1 cup (medium) · 35 g
7
KCAL / 35G
Carbs
1.1g
· 0% DV
Protein
0.6g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 31% · Fat 12%
Tokali (salad herb) nutrition facts table · 1 cup (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 7 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 8.75 mg | 0% |
| Total carbohydrate | 1.1 g | 0% |
| Fiber | 0.9 g | 3% |
| Protein | 0.6 g | 1% |
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 Tokali (salad herb)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 35 g | 7 kcal |
| 1 g | 1 g | 0 kcal |
| 1 tablespoon (chopped) | 5 g | 1 kcal |
| 1 piece (whole) | 10 g | 2 kcal |
| ½ cup (small) | 18 g | 3 kcal |
| 1 serving (medium) | 50 g | 10 kcal |
| 2 cup (large) | 70 g | 13 kcal |
| 100 g | 100 g | 19 kcal |
Calculated from 19 calories per 100 g.
Frequently Asked Questions About Tokali (salad herb)
What is Tokali salad herb?
Tokali salad herb is a leafy green identified for salad use. Local plant names can refer to different species, so do not eat a wild plant based on the name alone; confirm its identity first.
How do you eat Tokali salad herb?
Tokali salad herb can be chopped into a fresh salad. Wash and dry the leaves, then combine them with ingredients such as tomato, cucumber, and onion, and dress just before serving.
Can you eat Tokali salad herb raw?
Yes, Tokali salad herb can be eaten raw in a salad. Rinse the leaves thoroughly to remove dirt or grit, and only eat wild-collected leaves when you are certain of their identification.
How should you wash Tokali salad herb?
Separate the Tokali salad herb leaves and rinse them under running water. If soil is caught between the leaves, swish them briefly in clean water, rinse again, and dry them well before serving.
Can you cook Tokali salad herb?
Yes, Tokali salad herb can be cooked as well as served raw. Add the washed, chopped leaves to a quick sauté or a vegetable dish; prolonged cooking may make the leaves limp.
How do you store Tokali salad herb in the fridge?
Store Tokali salad herb dry and unwashed in the refrigerator to help it stay fresh. Wrap it loosely in paper towel and place it in a perforated bag; wash it just before use and discard wilted leaves.
What can you make with Tokali salad herb?
Tokali salad herb works in a simple chopped salad with tomato, cucumber, and onion. You can also add the leaves to a sandwich or wrap, where they provide a fresh leafy layer.
Can you freeze Tokali salad herb?
Yes, Tokali salad herb can be frozen, but thawed leaves may turn soft and lose their texture for salads. Wash and dry the leaves thoroughly first, then reserve frozen portions for cooked dishes.
What can you use instead of Tokali salad herb?
If Tokali salad herb is unavailable, use a mild leafy green such as lettuce or purslane, depending on the recipe. The substitute will not be an exact match in flavor or texture.
How can you tell if Tokali salad herb has gone bad?
Tokali salad herb has gone bad when its leaves are slimy, moldy, or unpleasant-smelling. Slight wilting alone is not always spoilage, but remove damaged leaves and do not eat any with mold or a sour odor.
Tokali (salad herb) Vitamins & Minerals
Vitamins
Vitamin K
42µg · 35% DV
Vitamin A
122.5µg · 14% DV
Vitamin C
8.75mg · 10% DV
Folate
24.5µg · 6% DV
Minerals
Potassium ⭐
119mg · 4% DV
Manganese
0.06mg · 3% DV
Calcium
25mg · 3% DV
Iron
0.42mg · 2% DV
Sodium
8.75mg · 0% DV
Tokali (salad herb) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tokali (salad herb)
To burn the 7 calories in 1 cup (medium) (35 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 Tokali (salad herb)?
Tokali, also called salad herb, is an edible leafy green used fresh in salads. Local names and growing practices can vary, so if you find it at a market, ask how the seller usually prepares it. The leaves are generally washed, picked over and combined with other seasonal greens rather than cooked.
Its fresh, green, herb-like flavour works well in a simple salad alongside a main meal, or folded into a mixed-leaf bowl. In Turkey, it can be served as a light side at breakfast or with everyday home cooking; elsewhere, use it wherever you would add tender salad leaves. Tokali is low in calories and provides fibre, vitamin C and folate. Dress it shortly before serving with lemon and olive oil to keep the leaves lively.
How Nutritious Is Tokali (salad herb)?
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 Tokali (salad herb) Processed?
NOVA 1
Unprocessed
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 Tokali (salad herb) Contain Allergens?
No known major allergens
Which Diets Is Tokali (salad herb) 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
Tokali (salad herb) Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0g
POLYUNSATURATED
0.02g
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.