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A mound of dark green, roughly chopped leafy vegetables with soft, folded leaves and a slight sheen, served on a plain plate.
●Low GI
★Natural
⚡High Potassium

Yaplı Kara Calories

Wild edible green, traditional Aegean herb, source of fiber and vitamins

In season: Spring · Summer

CALORIES · 100 G

36kcal

GI

15low

POTASSIUM · 100 G

410mg

FIBER · 100 G

3.7g

Quick answer

1 cup (medium) of Yaplı Kara (60 g) has 22 calories. That works out to 36 calories per 100 g. It contains 3.5 g of carbs, 1.5 g of protein, 0.3 g of fat and 2.2 g of fiber. Its 126 µg of Vitamin K covers 105% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Yaplı Kara Nutrition Facts

Selected: 1 cup (medium) · 60 g

22

KCAL / 60G

Carbs

3.5g

· 1% DV

Protein

1.5g

· 3% DV

Fat

0.3g

· 0% 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 62% · Protein 26% · Fat 12%

Yaplı Kara nutrition facts table · 1 cup (medium) (60 g)

NutrientAmount% DV
Calories22 kcal
Total fat0.3 g0%
Saturated fat0.04 g0%
Trans fat0 g
Sodium23 mg1%
Total carbohydrate3.5 g1%
Fiber2.2 g8%
Protein1.5 g3%

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 Yaplı Kara?

ServingAmountCalories
1 cup (medium)60 g22 kcal
1 piece (small)25 g9 kcal
1 cup (small)40 g14 kcal
1 piece (medium)40 g14 kcal
1 serving (small)50 g18 kcal
1 piece (large)60 g22 kcal
1 cup (large)80 g29 kcal
100 g100 g36 kcal
1 serving (large)100 g36 kcal

Calculated from 36 calories per 100 g.

Frequently Asked Questions About Yaplı Kara

What is Yaplı Kara?

Yaplı Kara is a wild edible green traditionally used in Aegean cooking. It is prepared as a leafy vegetable, often cooked rather than treated like a salad green.

How do you cook Yaplı Kara?

Cook Yaplı Kara after sorting and washing the leaves thoroughly. A simple Aegean-style preparation is to soften it with olive oil and onion, then serve it as a vegetable side dish.

What does Yaplı Kara taste like?

Yaplı Kara has the earthy, herbal taste associated with wild greens, and it may have a slightly bitter edge. Olive oil and a squeeze of lemon work well with its distinct flavor.

How do you clean Yaplı Kara before cooking?

Remove wilted or tough parts from Yaplı Kara, then rinse the leaves repeatedly in plenty of water. Wild greens can hold grit between their leaves, so drain them well before cooking.

Can you eat Yaplı Kara raw?

Yaplı Kara is generally enjoyed cooked, though clean, correctly identified leaves may be eaten raw. If you are unfamiliar with the plant, do not assume a wild leaf is safe to eat without reliable identification.

Can you make Yaplı Kara with eggs?

Yes, Yaplı Kara can be cooked with eggs. Soften the washed leaves in a pan first, then add beaten eggs and cook until set for a simple meal.

How is Yaplı Kara served in Aegean cooking?

Yaplı Kara is served as a cooked wild-green dish, often alongside other parts of a meal. Olive oil and lemon are natural accompaniments; eggs can also be added for a more substantial preparation.

How should you store fresh Yaplı Kara?

Keep fresh Yaplı Kara unwashed in the refrigerator, wrapped in a paper towel or breathable bag to absorb excess moisture. Wash it just before cooking, and discard leaves that become slimy or smell off.

Can you freeze Yaplı Kara?

Yes, you can freeze Yaplı Kara for later cooking. Sort and wash the leaves, briefly blanch them, cool and drain them thoroughly, then freeze in portions so you can use only what you need.

Is it safe to forage for Yaplı Kara?

Only forage Yaplı Kara if an experienced, reliable source has identified the plant for you. Wild greens can resemble other plants, so do not eat a specimen based on a casual resemblance or an online photo.

Yaplı Kara Vitamins & Minerals

Vitamins

Vitamin K

126µg · 105% DV

Vitamin A

252µg · 28% DV

Vitamin C

19.2mg · 21% DV

Folate

30µg · 8% DV

Minerals

Manganese

0.2mg · 9% DV

Iron

1.32mg · 7% DV

Potassium ⭐

246mg · 7% DV

Calcium

66mg · 7% DV

Sodium

23mg · 1% DV

Yaplı Kara Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

0.6
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Yaplı Kara

To burn the 22 calories in 1 cup (medium) (60 g):

🚶

5min

Walking (5 km/h)

🏃

2min

Running (8 km/h)

🚴

3min

Cycling

🏊

3min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Yaplı Kara?

Yaplı Kara is a wild leafy green gathered and eaten in the Aegean region of Turkey. It is usually cleaned, washed well and briefly cooked rather than treated as a salad leaf. The taste is green and may be mildly bitter; cooking softens the leaves. In Aegean Turkish cooking, it can be dressed simply with olive oil and lemon and served warm or cold as a meze or alongside a main dish. It also fits naturally into a meal with other seasonal greens. With 3.7 g of fibre per 100 g, Yaplı Kara adds fibre while keeping a serving light; use oil sparingly if you want to keep the dish lighter.

How Nutritious Is Yaplı Kara?

Nutrient density

Very high

80/ 100

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

59/ 100

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 Yaplı Kara 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 Yaplı Kara Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Yaplı Kara 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

Yaplı Kara Fat Profile

SATURATED

0.04g

MONOUNSATURATED

0.05g

POLYUNSATURATED

0.07g

⚖️

Omega 6:3 ratio 1:1

Below the ideal 4:1 — a good omega balance.

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Nutrition data compiled from USDA FoodData Central and scientific sources.