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Wild edible green, traditional Aegean herb, source of fiber and vitamins
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 22 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 23 mg | 1% |
| Total carbohydrate | 3.5 g | 1% |
| Fiber | 2.2 g | 8% |
| Protein | 1.5 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 (medium) | 60 g | 22 kcal |
| 1 piece (small) | 25 g | 9 kcal |
| 1 cup (small) | 40 g | 14 kcal |
| 1 piece (medium) | 40 g | 14 kcal |
| 1 serving (small) | 50 g | 18 kcal |
| 1 piece (large) | 60 g | 22 kcal |
| 1 cup (large) | 80 g | 29 kcal |
| 100 g | 100 g | 36 kcal |
| 1 serving (large) | 100 g | 36 kcal |
Calculated from 36 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 22 calories in 1 cup (medium) (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.
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.
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
0.04g
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.