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Olive-oil braised, fiber-rich vegetable dish
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Urla Artichoke with Olive Oil (180 g) has 166 calories. That works out to 92 calories per 100 g. It contains 18.4 g of carbs, 3.8 g of protein, 9.5 g of fat and 7.4 g of fiber. Its 0.3 mg of Copper covers 32% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
166
KCAL / 180G
Carbs
18.4g
· 7% DV
Protein
3.8g
· 8% DV
Fat
9.5g
· 12% DV
Fiber
7.4g
· 26% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 9% · Fat 49%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 166 kcal | |
| Total fat | 9.5 g | 12% |
| Saturated fat | 1.35 g | 7% |
| Trans fat | 0 g | |
| Sodium | 396 mg | 17% |
| Total carbohydrate | 18.4 g | 7% |
| Fiber | 7.4 g | 26% |
| Protein | 3.8 g | 8% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 166 kcal |
| 1 tablespoon (chopped) | 18 g | 17 kcal |
| ½ cup (chopped) | 95 g | 87 kcal |
| 100 g | 100 g | 92 kcal |
| 1 piece (small) | 130 g | 120 kcal |
| 1 piece (medium) | 180 g | 166 kcal |
| 1 cup (chopped) | 190 g | 175 kcal |
| 1 piece (large) | 250 g | 230 kcal |
| 1 serving (large) | 280 g | 258 kcal |
Calculated from 92 calories per 100 g.
Urla Artichoke with Olive Oil is a Turkish olive-oil dish made with artichokes, commonly cooked with lemon and served cool or at room temperature. Recipes may include vegetables such as peas, carrots, or potatoes in the artichoke centers.
Urla is particularly associated with the local Sakız artichoke, a variety prized in the region and harvested for its tender hearts. Urla Artichoke with Olive Oil highlights the local artichoke rather than relying on a rich sauce or meat.
Urla Artichoke with Olive Oil is traditionally served cool or at room temperature, often as part of a Turkish olive-oil meze spread. A little fresh dill is a common finishing touch, and lemon can brighten the flavor.
No. Urla Artichoke with Olive Oil is usually made with artichoke bottoms cooked with olive oil and vegetables, while stuffed artichoke typically means a whole artichoke filled or packed with a separate filling. Recipes vary by cook.
Yes, frozen artichoke hearts can work in Urla Artichoke with Olive Oil, although they may soften faster than fresh artichokes. Thaw and drain them first, then shorten the cooking time so the hearts do not fall apart.
Lemon adds a bright, tart balance to the olive oil and helps limit browning while the artichokes are being prepared. It is commonly added to the cooking liquid, and extra lemon can be served at the table.
Serve Urla Artichoke with Olive Oil with a crisp salad, bread, or other light Turkish meze. Its tender artichokes and olive-oil dressing also work as a side dish alongside a simple main course.
Yes, Urla Artichoke with Olive Oil is well suited to making ahead because resting lets the artichokes take on the lemon and olive-oil flavors. Refrigerate it in a covered container and bring it to room temperature before serving if desired.
Rub cut surfaces with lemon or place the prepared artichokes in lemon water while you work. This limits browning from air exposure; cook them soon afterward for the best color and texture.
Yes, but freezing can make the artichokes and accompanying vegetables softer and more watery after thawing. Cool the dish before freezing it in an airtight container, then thaw it in the refrigerator and serve it chilled or gently warmed.
Vitamins
Folate
99µg · 25% DV
Vitamin K
29.7µg · 25% DV
Vitamin E
2.25mg · 15% DV
Vitamin C
12.96mg · 14% DV
Minerals
Copper
0.29mg · 32% DV
Potassium ⭐
594mg · 17% DV
Sodium
396mg · 17% DV
Phosphorus
119mg · 17% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 166 calories in 1 serving (medium) (180 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.
Urla Artichoke with Olive Oil takes its name from Urla, an Aegean district of İzmir known for its artichokes. The hearts are gently braised with olive oil and usually lemon; depending on the cook, the dish may also include peas, carrots or dill. The result is tender, with a mild, slightly grassy flavour.
In Turkey it is commonly served cool or at room temperature as a zeytinyağlı starter or light meal, alongside bread, other vegetable dishes or grilled fish. It is a fibre-rich way to make vegetables the centre of a plate, while olive oil gives it richness. For a lighter serving, use a measured amount of oil and finish with lemon and fresh herbs.
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.
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.
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.
No known major allergens
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
SATURATED
1.35g
MONOUNSATURATED
6.71g
POLYUNSATURATED
0.99g
Omega 6:3 ratio 12.3:1
Above the ideal 4:1 (12.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.