Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Mountain greens with yogurt Calories
Traditional leafy mountain greens dish with yogurt, mildly tangy and fiber-rich
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mountain greens with yogurt (180 g) has 104 calories. That works out to 58 calories per 100 g. It contains 9.4 g of carbs, 5.6 g of protein, 4.3 g of fat and 4.1 g of fiber. Its 302.4 µg of Vitamin K covers 252% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Mountain greens with yogurt Nutrition Facts
Selected: 1 serving (medium) · 180 g
104
KCAL / 180G
Carbs
9.4g
· 3% DV
Protein
5.6g
· 11% DV
Fat
4.3g
· 6% DV
Fiber
4.1g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 38% · Protein 23% · Fat 39%
Mountain greens with yogurt nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 104 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 1.71 g | 9% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 9.4 g | 3% |
| Fiber | 4.1 g | 15% |
| Protein | 5.6 g | 11% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Mountain greens with yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 104 kcal |
| 1 tablespoon (mini) | 20 g | 12 kcal |
| 2 tablespoon (double) | 40 g | 23 kcal |
| 1 piece (small) | 90 g | 52 kcal |
| 100 g | 100 g | 58 kcal |
| 1 serving (small) | 120 g | 70 kcal |
| 1 cup (whole) | 200 g | 116 kcal |
| 1 serving (large) | 260 g | 151 kcal |
Calculated from 58 calories per 100 g.
Frequently Asked Questions About Mountain greens with yogurt
How do you make mountain greens with yogurt?
Mountain greens with yogurt are made by cleaning and cooking the greens until tender, then mixing them with yogurt. Add the yogurt off the heat to reduce curdling; garlic and a drizzle of olive oil are optional.
What greens are used in mountain greens with yogurt?
The greens in mountain greens with yogurt vary by region and season, and may include locally gathered edible mountain leaves. Use only plants you can identify with certainty; some wild plants are toxic or resemble edible ones.
Can you eat mountain greens with yogurt hot or cold?
Mountain greens with yogurt can be served warm or chilled. Chilling lets the yogurt and greens meld, while a warm serving works too; avoid boiling the dish after adding yogurt, as it may separate.
How do you keep the yogurt from curdling in mountain greens with yogurt?
Add yogurt to mountain greens with yogurt after taking the cooked greens off the heat. For a smoother mixture, stir a little warm cooking liquid into the yogurt first, then fold it into the greens.
What do you serve with mountain greens with yogurt?
Mountain greens with yogurt pair well with bread, rice, or bulgur pilaf. Serve them as a light meal with a simple salad, or use them as a side alongside a more substantial main dish.
Can you use spinach instead of wild leaves in mountain greens with yogurt?
Yes, spinach can stand in for wild leaves in mountain greens with yogurt when those greens are unavailable. Its flavor is milder, so season to taste, and cook it only until tender rather than letting it turn mushy.
How long do mountain greens with yogurt last in the fridge?
Mountain greens with yogurt keep in a covered container in the refrigerator for about two days. Refrigerate leftovers promptly, and take out only the portion you plan to serve rather than leaving the whole dish out.
Can you reheat mountain greens with yogurt?
Yes, but reheat mountain greens with yogurt gently over low heat, stirring often, because vigorous boiling can make the yogurt separate. If possible, warm the cooked greens first and stir in fresh yogurt just before serving.
Can you freeze mountain greens with yogurt?
It is better not to freeze mountain greens with yogurt after the yogurt has been added, since thawing can make its texture grainy or separated. Freeze the cooked greens on their own, then thaw, warm, and mix with fresh yogurt.
Are mountain greens with yogurt made with foraged leaves safe to eat?
Mountain greens with yogurt are safe only when every foraged leaf has been correctly identified as edible and gathered from a clean area. Cooking does not reliably make poisonous plants safe, so do not eat unidentified greens.
Mountain greens with yogurt Vitamins & Minerals
Vitamins
Vitamin K
302.4µg · 252% DV
Vitamin A
333µg · 37% DV
Vitamin C
20.7mg · 23% DV
Folate
75.6µg · 19% DV
Minerals
Manganese
0.61mg · 27% DV
Calcium
212mg · 21% DV
Copper
0.16mg · 18% DV
Phosphorus
122mg · 17% DV
Sodium
324mg · 14% DV
Potassium ⭐
459mg · 14% DV
Mountain greens with yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mountain greens with yogurt
To burn the 104 calories in 1 serving (medium) (180 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 Mountain greens with yogurt?
Mountain greens with yogurt is a home-style dish of edible leafy plants gathered or grown in mountain areas, cooked and served with yogurt. The particular greens vary by season and locality; the name is used for a traditional style of preparation rather than one fixed recipe, associated with regional cooking in Turkey.
The greens bring an earthy, gently herbal flavour, balanced by yogurt’s cool tang. It can be served warm or chilled as a light side dish or as part of a simple meal, much like other yogurt-and-vegetable preparations. The vegetables provide fibre, while yogurt adds some protein, making this a relatively light choice. Serve it with bread or grains if you’d like a more substantial plate, or keep the portion simple alongside other dishes.
How Nutritious Is Mountain greens with yogurt?
Nutrient density
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 Mountain greens with yogurt 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 Mountain greens with yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Mountain greens with yogurt Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Mountain greens with yogurt Fat Profile
SATURATED
1.71g
MONOUNSATURATED
1.3g
POLYUNSATURATED
0.74g
Omega 6:3 ratio 3.6:1
Below the ideal 4:1 — a good omega balance.
Compare Mountain greens with yogurt
Foods Similar to Mountain greens with yogurt
Have another question about Mountain greens with yogurt?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.