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Yaban merd
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (chopped) of Yaban merd (60 g) has 23 calories. That works out to 38 calories per 100 g. It contains 4.3 g of carbs, 1.6 g of protein, 0.4 g of fat and 2.2 g of fiber. Its 298.8 µg of Vitamin K covers 249% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 cup (chopped) · 60 g
23
KCAL / 60G
Carbs
4.3g
· 2% DV
Protein
1.6g
· 3% DV
Fat
0.4g
· 1% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 24% · Fat 13%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 23 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 46 mg | 2% |
| Total carbohydrate | 4.3 g | 2% |
| Fiber | 2.2 g | 8% |
| Protein | 1.6 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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 60 g | 23 kcal |
| 1 piece (small) | 30 g | 11 kcal |
| 1 piece (medium) | 50 g | 19 kcal |
| 1 serving (medium) | 70 g | 27 kcal |
| 1 piece (large) | 80 g | 30 kcal |
| 100 g | 100 g | 38 kcal |
| 2 cup (chopped) | 120 g | 46 kcal |
| 1 bottle (whole) | 250 g | 95 kcal |
Calculated from 38 calories per 100 g.
They are closely related, but wild blueberries are usually smaller and may have a more concentrated, tart flavor than cultivated blueberries. The name can refer to different Vaccinium species, so exact taste and appearance vary by region.
Ripe wild blueberries are typically deep blue to purple, plump, and slightly firm. Avoid shriveled, leaking, or moldy berries, and remember that color alone is not enough to identify an unfamiliar wild berry safely.
Yes, rinse wild blueberries gently under cool running water just before eating. Washing them well ahead of time leaves extra moisture that can speed softening and spoilage; dry them gently if you are not eating them immediately.
Keep wild blueberries unwashed in the refrigerator, remove damaged berries, and use a breathable container lined with a paper towel. Wash them just before eating, and discard any berries that become moldy or unusually soft.
Yes, wild blueberries freeze well. Rinse and dry them thoroughly, spread them in a single layer to freeze, then transfer them to a sealed freezer bag; add them straight to smoothies, oatmeal, or baked goods.
Yes, properly identified wild blueberries can be eaten raw. Rinse them first and discard damaged fruit; if you gathered them yourself, make sure you can identify the plant with certainty before tasting any berries.
Wild blueberry plants and cultivated varieties differ in species, growing conditions, and breeding history. Wild fruit is often smaller, while cultivated plants are selected for larger berries and easier harvesting; size alone does not indicate ripeness.
Yes, wild blueberries work in muffins, pancakes, pies, and sauces. Their smaller size makes them easy to spread through batter; if using frozen berries, add them frozen and fold gently to limit color bleeding.
Dried wild blueberries have had much of their water removed, making their texture chewy and flavor more concentrated. Some packaged dried berries contain added sugar, so check the ingredient list if you want an unsweetened product.
Discard wild blueberries if you see mold, leaking juice, a fermented smell, or widespread mushiness. A few soft berries can spoil the rest quickly, so remove damaged fruit and check the container before eating.
Vitamins
Vitamin K
298.8µg · 249% DV
Vitamin C
21mg · 23% DV
Vitamin A
139.8µg · 16% DV
Folate
37.2µg · 9% DV
Minerals
Manganese
0.3mg · 13% DV
Calcium
102mg · 10% DV
Magnesium
42mg · 10% DV
Iron
1.62mg · 9% DV
Potassium ⭐
296mg · 9% DV
Sodium
46mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 23 calories in 1 cup (chopped) (60 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.
Yaban merd is listed here as an edible wild green, rather than a cultivated vegetable. Its local name and exact use can vary by region, so ask a forager or seller how it is traditionally prepared. Like many wild leafy plants, it is usually sorted and washed well before cooking; the leaves tend to soften, with a fresh, distinctly green flavour.
You can cook it into an omelettes, savoury pies or simple side dishes, or serve it with yoghurt or lemon. Its fibre and protein make it a useful addition to a vegetable-forward meal, though it is not a stand-alone protein source. For a lighter dish, briefly sauté it with a little oil and finish with lemon.
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.
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 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.
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
0.06g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.04g
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.