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Wild greens rolls Calories
Traditional rolls made with wild greens leaves
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Wild greens rolls (45 g) has 58 calories. That works out to 128 calories per 100 g. It contains 6.4 g of carbs, 1.4 g of protein, 3 g of fat and 1.7 g of fiber. Its 53.1 µg of Vitamin K covers 44% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Wild greens rolls Nutrition Facts
Selected: 1 piece (medium) · 45 g
58
KCAL / 45G
Carbs
6.4g
· 2% DV
Protein
1.4g
· 3% DV
Fat
3g
· 4% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 10% · Fat 46%
Wild greens rolls nutrition facts table · 1 piece (medium) (45 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 58 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 0.44 g | 2% |
| Trans fat | 0 g | |
| Sodium | 95 mg | 4% |
| Total carbohydrate | 6.4 g | 2% |
| Fiber | 1.7 g | 6% |
| Protein | 1.4 g | 3% |
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 Medium Wild greens rolls?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 45 g | 58 kcal |
| 1 piece (small) | 30 g | 38 kcal |
| 1 piece (large) | 60 g | 77 kcal |
| 100 g | 100 g | 128 kcal |
| 3 piece (medium) | 135 g | 173 kcal |
| 1 cup (chopped) | 140 g | 179 kcal |
| 1 serving (medium) | 150 g | 192 kcal |
| 1 serving (large) | 220 g | 282 kcal |
| 5 piece (medium) | 225 g | 288 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Wild greens rolls
What are wild greens rolls made of?
Wild greens rolls are made by wrapping a filling in edible leaves gathered or grown as greens. The leaves and filling vary by region; rice, grains, onion, and herbs are common. Some versions include meat, while others are entirely plant-based.
How can you tell which wild greens are safe for wild greens rolls?
Only use wild greens for wild greens rolls if you can identify the plant with certainty as edible. Some toxic plants resemble edible leaves, and cooking does not reliably make them safe. Buy greens from a trusted source if you are unsure.
How should you prepare the leaves for wild greens rolls?
For wild greens rolls, rinse the leaves thoroughly and briefly blanch firm or large leaves until pliable. Drain them well, then trim or flatten thick central ribs so the leaves fold without tearing. Tender leaves may need little or no blanching.
Why do wild greens rolls taste bitter?
Wild greens rolls can taste bitter because some edible leaves naturally have a strong, bitter flavor, especially when mature. Choose tender leaves and blanch them briefly before filling. The particular herb used has more effect on bitterness than the rice or grain filling.
How do you stop wild greens rolls from unrolling while cooking?
To keep wild greens rolls closed, use a modest amount of filling, fold in the sides, and roll them snugly. Arrange each roll seam-side down in a close-fitting pot, then weigh them gently with a heat-safe plate while they cook.
Are wild greens rolls served hot or cold?
Wild greens rolls can be served hot or cold, depending on the filling and cooking style. Olive-oil versions are often served at room temperature or chilled, while rolls with a meat filling are generally served hot after the filling is fully cooked.
What goes well with wild greens rolls?
Wild greens rolls pair well with plain yogurt, lemon, or a fresh salad. A lemony dressing works especially well with rich or earthy greens, while yogurt offers a cooling contrast. Choose a side that complements the filling rather than overpowering the leaves.
Can you make wild greens rolls without rice?
Yes, wild greens rolls can be made without rice. Use bulgur, another grain, or a mixture of chopped vegetables and herbs as the filling; adjust the cooking liquid and time to suit the ingredient you choose.
How long do wild greens rolls last in the fridge?
Wild greens rolls keep for about three days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, and discard rolls that have been left at room temperature for a long time.
Can you freeze wild greens rolls?
Yes, you can freeze wild greens rolls, though the leaves may soften after thawing. Cool them completely, pack them in an airtight container, and thaw in the refrigerator. Reheat thoroughly before serving, especially if the filling contains meat.
Wild greens rolls Vitamins & Minerals
Vitamins
Vitamin K
53.1µg · 44% DV
Vitamin A
83.25µg · 9% DV
Vitamin C
4.28mg · 5% DV
Folate
18.9µg · 5% DV
Minerals
Manganese
0.21mg · 9% DV
Copper
0.05mg · 6% DV
Iron
0.86mg · 5% DV
Sodium
95mg · 4% DV
Potassium ⭐
112mg · 3% DV
Wild greens rolls Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wild greens rolls
To burn the 58 calories in 1 piece (medium) (45 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 Wild greens rolls?
Wild greens rolls are made by wrapping a seasoned filling—often rice, onion and fresh herbs—in edible leaves gathered from the wild. The greens and filling vary with the region and season, and the dish belongs to the home-cooking traditions of Turkey and neighbouring areas.
The leaves soften as they cook, while the filling stays tender and takes on the greens’ earthy, herbal flavour. In Turkey, the rolls are served warm or at room temperature, as a side dish or part of a meze spread, often with lemon. They provide some fibre but are not especially protein-rich. For a lighter version, use a measured amount of olive oil in both the filling and the cooking liquid.
How Nutritious Is Wild greens rolls?
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 Wild greens rolls 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 Wild greens rolls Contain Allergens?
No known major allergens
Which Diets Is Wild greens rolls 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
Wild greens rolls Fat Profile
SATURATED
0.44g
MONOUNSATURATED
1.22g
POLYUNSATURATED
0.77g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.