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Wild greens sauté Calories
Sautéed wild greens dish
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Wild greens sauté (150 g) has 102 calories. That works out to 68 calories per 100 g. It contains 8.7 g of carbs, 3.6 g of protein, 6.1 g of fat and 4.4 g of fiber. Its 315 µg of Vitamin K covers 263% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Wild greens sauté Nutrition Facts
Selected: 1 serving (medium) · 150 g
102
KCAL / 150G
Carbs
8.7g
· 3% DV
Protein
3.6g
· 7% DV
Fat
6.1g
· 8% DV
Fiber
4.4g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 33% · Protein 14% · Fat 53%
Wild greens sauté nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 102 kcal | |
| Total fat | 6.1 g | 8% |
| Saturated fat | 0.83 g | 4% |
| Trans fat | 0 g | |
| Sodium | 270 mg | 12% |
| Total carbohydrate | 8.7 g | 3% |
| Fiber | 4.4 g | 16% |
| Protein | 3.6 g | 7% |
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 Serving of Wild greens sauté?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 102 kcal |
| 1 tablespoon (small) | 18 g | 12 kcal |
| 3 tablespoon (medium) | 54 g | 37 kcal |
| 1 cup (chopped) | 90 g | 61 kcal |
| 100 g | 100 g | 68 kcal |
| 1 piece (small) | 120 g | 82 kcal |
| 1 serving (large) | 220 g | 150 kcal |
| 1 piece (large) | 250 g | 170 kcal |
Calculated from 68 calories per 100 g.
Frequently Asked Questions About Wild greens sauté
What is Wild greens sauté made from?
Wild greens sauté is made from tender wild shoots known in Turkish as kırçan, commonly identified with young Smilax shoots. Recipes often cook them with onion, and some include eggs.
How do you make Wild greens sauté?
To make Wild greens sauté, rinse the shoots well, trim any tough ends, and briefly blanch them if needed. Sauté onion in oil, add the greens, and cook until tender; add egg if you like.
What does Wild greens sauté taste like?
Wild greens sauté has a leafy, earthy flavor, often with a slight bitterness. The taste varies with the shoots and how mature they are; blanching them before sautéing can soften the bitterness.
Can you eat Wild greens sauté raw?
No, Wild greens sauté is a cooked dish, and its wild shoots should be cleaned and cooked rather than eaten raw. Cooking also softens their fibrous texture; use only shoots that have been safely identified.
How do you reduce bitterness in Wild greens sauté?
Briefly blanch the shoots and drain them before making Wild greens sauté to mellow their bitterness. Using young, tender shoots also helps, since older or tougher growth can taste stronger.
Is Wild greens sauté the same as melocan kavurması?
Often, yes: melocan kavurması is a regional name for a sauté made with the same or closely related wild shoots used in Wild greens sauté. Turkish plant names vary by region, so the name alone may not guarantee the exact species.
Can you add eggs to Wild greens sauté?
Yes, eggs are a common addition to Wild greens sauté. Stir them into the greens near the end of cooking, or leave them whole on top and cook until set.
How should you store leftover Wild greens sauté?
Refrigerate leftover Wild greens sauté in a covered container once it has cooled, and reheat it thoroughly in a pan. Freeze it for longer storage, then thaw and reheat only the portion you plan to eat.
What goes well with Wild greens sauté?
Wild greens sauté pairs well with crusty bread, yogurt, or other simple vegetable dishes. In a Turkish-style meal, serve it warm as a side or alongside eggs for a more substantial plate.
When are the shoots for Wild greens sauté in season?
The tender shoots used for Wild greens sauté are generally gathered in spring. Because wild plants can be difficult to distinguish, buy them from a reliable source or have their identity confirmed by someone knowledgeable before cooking.
Wild greens sauté Vitamins & Minerals
Vitamins
Vitamin K
315µg · 263% DV
Vitamin A
480µg · 53% DV
Vitamin C
21mg · 23% DV
Folate
87µg · 22% DV
Minerals
Manganese
0.69mg · 30% DV
Iron
3.15mg · 18% DV
Copper
0.14mg · 16% DV
Calcium
138mg · 14% DV
Potassium ⭐
465mg · 14% DV
Sodium
270mg · 12% DV
Wild greens sauté Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wild greens sauté
To burn the 102 calories in 1 serving (medium) (150 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 sauté?
Wild greens sauté is a seasonal Turkish home-style dish made by cooking the tender shoots of kırçan, a foraged edible plant, usually with onion and oil. It is associated especially with the Black Sea region, though local names and preparations vary. The shoots are often briefly boiled before being sautéed.
The flavour is gently green and distinctive, while the cooked stems turn tender but can keep a little bite. In Turkey, it may be served with bread and yoghurt, alongside a meal, or with eggs at breakfast. It provides fibre, and the amount of fat depends on how much oil is used. Use a light hand with the oil for a less rich dish.
How Nutritious Is Wild greens sauté?
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 Wild greens sauté 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 sauté Contain Allergens?
No known major allergens
Which Diets Is Wild greens sauté 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
Wild greens sauté Fat Profile
SATURATED
0.83g
MONOUNSATURATED
3.15g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 5.7:1
Above the ideal 4:1 (5.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.