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Yozgat Cirpanasi (herb sauté) Calories
Traditional Yozgat herb sauté, made by sautéing wild herbs in olive oil. Rich in fiber, vitamins, and minerals.
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Yozgat Cirpanasi (herb sauté) (150 g) has 98 calories. That works out to 65 calories per 100 g. It contains 11.7 g of carbs, 3.3 g of protein, 4.4 g of fat and 5.6 g of fiber. Its 180 µg of Vitamin K covers 150% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Yozgat Cirpanasi (herb sauté) Nutrition Facts
Selected: 1 serving (medium) · 150 g
98
KCAL / 150G
Carbs
11.7g
· 4% DV
Protein
3.3g
· 7% DV
Fat
4.4g
· 6% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 47% · Protein 13% · Fat 40%
Yozgat Cirpanasi (herb sauté) nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 98 kcal | |
| Total fat | 4.4 g | 6% |
| Saturated fat | 0.75 g | 4% |
| Trans fat | 0 g | |
| Sodium | 180 mg | 8% |
| Total carbohydrate | 11.7 g | 4% |
| Fiber | 5.6 g | 20% |
| Protein | 3.3 g | 7% |
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 Serving of Yozgat Cirpanasi (herb sauté)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 98 kcal |
| 2 tablespoon (chopped) | 30 g | 20 kcal |
| 1 serving (extra small) | 75 g | 49 kcal |
| 100 g | 100 g | 65 kcal |
| 1 serving (small) | 100 g | 65 kcal |
| 1 piece (whole) | 120 g | 78 kcal |
| 1 cup (medium) | 130 g | 85 kcal |
| 1 serving (large) | 200 g | 130 kcal |
| 1 pack (jumbo) | 250 g | 163 kcal |
Calculated from 65 calories per 100 g.
Frequently Asked Questions About Yozgat Cirpanasi (herb sauté)
What is Yozgat Cirpanasi?
Yozgat Cirpanasi is a traditional herb sauté associated with Yozgat, made by cooking edible wild greens in olive oil. The exact greens can vary with the season and the cook, so it is not one fixed recipe.
Which wild greens go into Yozgat Cirpanasi?
Yozgat Cirpanasi can be made with different locally gathered edible greens rather than one universal blend. The particular herbs depend on season and local custom; use only plants that have been reliably identified as edible.
How is Yozgat Cirpanasi traditionally cooked?
Yozgat Cirpanasi is prepared by cleaning and chopping the greens, then sautéing them in olive oil until tender. Some home cooks add onion or a little water, but those additions are recipe variations rather than requirements.
Is Yozgat Cirpanasi the same as Turkish ot kavurması?
Yozgat Cirpanasi is a regional kind of ot kavurması, the broader Turkish term for sautéed greens. The cooking idea is similar, while the local choice of herbs and household methods give Yozgat Cirpanasi its own identity.
Can spinach replace wild herbs in Yozgat Cirpanasi?
Yes, spinach can make a practical home version of Yozgat Cirpanasi when wild greens are unavailable. The result will be milder and less like a seasonal wild-herb preparation, so treat it as an adaptation rather than an exact traditional recipe.
Why can Yozgat Cirpanasi taste bitter?
Yozgat Cirpanasi may taste bitter or pleasantly earthy when the chosen greens naturally have those flavors. Trim tough stems and use a milder mix if preferred; do not use an unfamiliar wild plant to try to correct the taste.
How do you keep Yozgat Cirpanasi from turning watery?
To keep Yozgat Cirpanasi from turning watery, rinse the greens thoroughly but drain them well before chopping. Cook them uncovered so excess moisture can evaporate, and avoid adding water unless the pan needs it.
Can you freeze Yozgat Cirpanasi?
Yes, you can freeze cooked Yozgat Cirpanasi in a sealed freezer-safe container once it has cooled. The greens may soften further after thawing, so it is usually best reheated as a side dish or folded into another cooked meal.
Is Yozgat Cirpanasi usually eaten as a side dish or a main?
Yozgat Cirpanasi can be served either way: as a vegetable side alongside a main dish or as part of a lighter meal. Bread, yogurt, or a protein-rich dish can make the meal more substantial.
Does cooking Yozgat Cirpanasi destroy all the nutrients in the greens?
No, cooking Yozgat Cirpanasi does not destroy all the nutrients in its greens. Heat can reduce some heat-sensitive vitamins, but the cooked herbs still provide fiber and other nutrients; using the cooking liquid, when there is any, avoids discarding what leaches into it.
Yozgat Cirpanasi (herb sauté) Vitamins & Minerals
Vitamins
Vitamin K
180µg · 150% DV
Vitamin A
480µg · 53% DV
Vitamin C
33mg · 37% DV
Vitamin E
3.15mg · 21% DV
Minerals
Manganese
0.54mg · 23% DV
Copper
0.2mg · 22% DV
Iron
3.15mg · 18% DV
Calcium
165mg · 17% DV
Potassium ⭐
510mg · 15% DV
Sodium
180mg · 8% DV
Yozgat Cirpanasi (herb sauté) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yozgat Cirpanasi (herb sauté)
To burn the 98 calories in 1 serving (medium) (150 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 Yozgat Cirpanasi (herb sauté)?
Yozgat Cirpanasi (herb sauté) is a regional dish from Yozgat in central Turkey, made by cooking wild greens in olive oil. The particular herbs can vary with the season and what is gathered, so home-cooked versions may differ. The greens soften as they cook, keeping a fresh, earthy flavour with a gentle richness from the oil.
Serve it warm or at room temperature as a light meal or alongside other dishes; bread or yogurt makes a simple pairing. It is a vegetable-forward choice with a good amount of fibre, rather than a protein-centred main. For a more filling plate, pair it with beans or lentils, or add an egg; use the oil sparingly if you prefer a lighter version.
How Nutritious Is Yozgat Cirpanasi (herb sauté)?
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 Yozgat Cirpanasi (herb sauté) 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 Yozgat Cirpanasi (herb sauté) Contain Allergens?
No known major allergens
Which Diets Is Yozgat Cirpanasi (herb sauté) 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
Yozgat Cirpanasi (herb sauté) Fat Profile
SATURATED
0.75g
MONOUNSATURATED
1.8g
POLYUNSATURATED
0.75g
Omega 6:3 ratio 2.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.