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Tombalik greens Calories
Leafy green, low calorie, provides fiber and micronutrients
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Tombalik greens (35 g) has 10 calories. That works out to 28 calories per 100 g. It contains 1.5 g of carbs, 0.9 g of protein, 0.1 g of fat and 0.9 g of fiber. Its 73.5 µg of Vitamin K covers 61% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Tombalik greens Nutrition Facts
Selected: 1 cup (chopped) · 35 g
10
KCAL / 35G
Carbs
1.5g
· 1% DV
Protein
0.9g
· 2% 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 34% · Fat 9%
Tombalik greens nutrition facts table · 1 cup (chopped) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 10 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 15 mg | 1% |
| Total carbohydrate | 1.5 g | 1% |
| Fiber | 0.9 g | 3% |
| Protein | 0.9 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 Tombalik greens?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 35 g | 10 kcal |
| 1 piece (whole) | 8 g | 2 kcal |
| 1 serving (small) | 60 g | 17 kcal |
| 2 cup (chopped) | 70 g | 20 kcal |
| 10 piece (whole) | 80 g | 22 kcal |
| 100 g | 100 g | 28 kcal |
| 1 serving (medium) | 100 g | 28 kcal |
| 1 serving (large) | 150 g | 42 kcal |
Calculated from 28 calories per 100 g.
Frequently Asked Questions About Tombalik greens
How do you cook Tombalık greens?
Tombalık greens are easy to cook by sautéing the leaves until tender. Add them to eggs, soup, or a savory pie filling; add the leaves near the end of cooking so they do not become overly soft.
What are Tombalık greens?
Tombalık greens are leafy greens eaten as a vegetable. They can be cooked or, if the leaves are tender and thoroughly washed, added raw to salads.
Can you eat Tombalık greens raw?
Yes, tender Tombalık greens can be eaten raw after a thorough wash. Try a small amount in a salad first; if the leaves seem tough, briefly sauté them or stir them into a hot dish instead.
What do Tombalık greens taste like?
Tombalık greens have a leafy, herbaceous taste. The flavor can vary with freshness and preparation, so try a small sautéed portion first; eggs or yogurt make easy accompaniments if you want to soften the green flavor.
How should you wash Tombalık greens?
Rinse Tombalık greens carefully under cool running water, separating the leaves so soil can wash away. Trim any tough parts and dry the leaves before chopping. Fresh Tombalık greens are unprocessed, so wash them before eating or cooking.
How do you store Tombalık greens?
Store Tombalık greens unwashed in the refrigerator, with excess moisture removed, loosely wrapped in paper or in a perforated bag. Wash them just before use and discard any leaves that have wilted or become slimy.
Can you freeze Tombalık greens?
Yes, you can freeze Tombalık greens, although thawed leaves are better suited to cooked dishes than salads. Wash and briefly blanch the leaves, cool them quickly, drain them well, and freeze in portions.
Can you use Tombalık greens in soup or savory pies?
Yes, Tombalık greens work in both soups and savory pie fillings. Chop the leaves and add them to soup near the end, or cook and drain them before mixing them into a filling to avoid excess moisture.
Are the stems of Tombalık greens edible?
Yes, the tender, thin stems of Tombalık greens can be eaten along with the leaves. Remove any thick or fibrous parts, and add the remaining stems to the pan slightly before the leaves so they have time to soften.
What can you use instead of Tombalık greens?
Spinach or Swiss chard can stand in for Tombalık greens in many cooked recipes. Their texture and flavor are different, so adjust the amount and cooking time to suit the dish rather than treating the swap as exact.
Tombalik greens Vitamins & Minerals
Vitamins
Vitamin K
73.5µg · 61% DV
Vitamin A
119µg · 13% DV
Vitamin C
11.2mg · 12% DV
Folate
27.3µg · 7% DV
Minerals
Manganese
0.15mg · 7% DV
Calcium
42mg · 4% DV
Iron
0.74mg · 4% DV
Copper
0.03mg · 3% DV
Potassium ⭐
109mg · 3% DV
Sodium
15mg · 1% DV
Tombalik greens Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tombalik greens
To burn the 10 calories in 1 cup (chopped) (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 Tombalik greens?
Tombalik greens are the edible leaves of a leafy vegetable known by this regional name. Their exact growing area and local preparation can vary, so they are best treated much like other tender cooking greens rather than assigned a specific origin or recipe.
They can be wilted into a pan with onion, stirred into eggs, or cooked with other vegetables; serve them as a side or fold them into a grain or bean dish. Their mild, green character suits bright flavours such as lemon and yogurt. They are a light source of fibre and micronutrients, with 28 calories and 2.7 g of fibre per 100 g. For a lighter preparation, use a modest amount of oil and cook just until tender.
How Nutritious Is Tombalik greens?
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 Tombalik greens 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 Tombalik greens Contain Allergens?
No known major allergens
Which Diets Is Tombalik 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
✓ Suitable
Low FODMAP
— Not suitable
Tombalik greens Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.