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Wild herbs Calories
Low-calorie, fiber-rich, micronutrient-dense wild herb mix
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Wild herbs (40 g) has 14 calories. That works out to 36 calories per 100 g. It contains 2.2 g of carbs, 1.1 g of protein, 0.3 g of fat and 1.4 g of fiber. Its 124 µg of Vitamin K covers 103% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Wild herbs Nutrition Facts
Selected: 1 cup (chopped) · 40 g
14
KCAL / 40G
Carbs
2.2g
· 1% DV
Protein
1.1g
· 2% DV
Fat
0.3g
· 0% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 28% · Fat 17%
Wild herbs nutrition facts table · 1 cup (chopped) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 14 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 17 mg | 1% |
| Total carbohydrate | 2.2 g | 1% |
| Fiber | 1.4 g | 5% |
| Protein | 1.1 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 Wild herbs?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 40 g | 14 kcal |
| 1 piece (mini) | 15 g | 5 kcal |
| 1 piece (small) | 30 g | 11 kcal |
| 1 piece (medium) | 50 g | 18 kcal |
| 1 serving (small) | 60 g | 22 kcal |
| 2 cup (chopped) | 80 g | 29 kcal |
| 100 g | 100 g | 36 kcal |
| 1 serving (medium) | 100 g | 36 kcal |
| 1 serving (large) | 150 g | 54 kcal |
Calculated from 36 calories per 100 g.
Frequently Asked Questions About Wild herbs
What are wild herbs?
Wild herbs are edible plants gathered outside cultivation, often sold or cooked as a changing mix rather than one fixed species. The exact leaves, flavor, and preparation can vary by region and season, so ask which plants are in a particular mix.
How do you cook wild herbs?
Wild herbs are often briefly boiled and drained, then sautéed with onion, or added to soups, pies, and egg dishes. Tougher leaves and stems may need longer cooking, so add them before more delicate greens.
Can you eat wild herbs raw?
Some wild herbs can be eaten raw, but only when every plant in the mix is correctly identified and known to be safe uncooked. Wash them thoroughly and use them in a salad; cooking does not make an unidentified or poisonous plant safe.
How do you wash wild herbs without leaving grit?
Separate the leaves and rinse wild herbs in several changes of cold water, gently swishing them so grit sinks to the bottom. Lift the leaves out rather than pouring the dirty water over them, then drain well before cooking.
How can you tell which wild herbs are edible?
You can identify wild herbs safely only by confirming each plant with a reliable field guide or an experienced local expert. Never rely on a photo, smell, or a general label such as “wild herbs”; some poisonous plants resemble edible greens.
Why do wild herbs taste bitter?
Wild herbs can taste bitter because of their species, maturity, or growing conditions. Briefly blanching and draining some bitter greens can mellow the flavor, but first identify the plants and check that discarding the cooking water suits that particular mix.
How long do wild herbs last in the fridge?
Fresh wild herbs keep best when dry and unwashed in a breathable bag or container in the refrigerator, and are usually best used within a few days. Remove damaged leaves and refrigerate cooked herbs promptly in a covered container.
Can you freeze wild herbs?
Yes, wild herbs can be frozen for cooked dishes, though their leaves usually soften after thawing. Wash and sort them, blanch briefly, cool in cold water, drain thoroughly, and freeze in portions so you can use only what you need.
Are wild herbs the same as weeds?
Some wild herbs are plants commonly called weeds, but “weed” describes where a plant grows, not whether it is edible. Many wild plants are unsafe to eat, so identify every species in a mix rather than assuming a weed is food.
Can wild herbs be used in pesto?
Yes, identified edible wild herbs can replace some or all of the basil in pesto. Their flavors may be stronger or more bitter, so start with a small amount and use only plants you know are safe to eat raw.
Wild herbs Vitamins & Minerals
Vitamins
Vitamin K
124µg · 103% DV
Vitamin A
152µg · 17% DV
Vitamin C
12.8mg · 14% DV
Folate
38µg · 10% DV
Minerals
Manganese
0.25mg · 11% DV
Iron
1.08mg · 6% DV
Calcium
58mg · 6% DV
Potassium ⭐
164mg · 5% DV
Copper
0.04mg · 4% DV
Sodium
17mg · 1% DV
Wild herbs Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wild herbs
To burn the 14 calories in 1 cup (chopped) (40 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 herbs?
Wild herbs refers to edible leaves and tender shoots gathered from different plants, rather than one fixed botanical ingredient. The mix varies with the season and region, so its flavour and texture can change from one bunch to the next; only use plants that have been reliably identified as edible.
Their fresh, green taste may be mildly bitter, and the leaves are often cooked into soups, omelettes, pies or simple sautéed dishes. In Turkey, they are commonly dressed with olive oil and lemon or served with yoghurt; elsewhere, they work well stirred into pasta, grains or eggs. Wild herbs are low in calories and provide fibre. Briefly blanch tougher or more bitter leaves before cooking for a milder result.
How Nutritious Is Wild herbs?
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 herbs 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 Wild herbs Contain Allergens?
No known major allergens
Which Diets Is Wild herbs 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 herbs Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 0.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.