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High fiber, low calorie, source of vitamin C
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (chopped) of Yurşu (80 g) has 18 calories. That works out to 22 calories per 100 g. It contains 2.9 g of carbs, 1.7 g of protein, 0.2 g of fat and 2.2 g of fiber. Its 320 µg of Vitamin K covers 267% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 cup (chopped) · 80 g
18
KCAL / 80G
Carbs
2.9g
· 1% DV
Protein
1.7g
· 3% DV
Fat
0.2g
· 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 57% · Protein 34% · Fat 9%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 18 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 36 mg | 2% |
| Total carbohydrate | 2.9 g | 1% |
| Fiber | 2.2 g | 8% |
| Protein | 1.7 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) | 80 g | 18 kcal |
| 1 tablespoon (chopped) | 10 g | 2 kcal |
| 1 piece (small) | 30 g | 7 kcal |
| 1 piece (whole) | 50 g | 11 kcal |
| 1 cup (shredded) | 60 g | 13 kcal |
| 100 g | 100 g | 22 kcal |
| 1 serving (medium) | 100 g | 22 kcal |
| 1 serving (large) | 150 g | 33 kcal |
| 1 pack (jumbo) | 200 g | 44 kcal |
| 1 bottle (large) | 250 g | 55 kcal |
Calculated from 22 calories per 100 g.
Yurşu is a vegetable eaten as a food. It can be used fresh or cooked, but if you have gathered it in the wild, make sure it has been correctly identified before eating it.
Wash and chop Yurşu, then sauté it gently or add it to a vegetable dish. Cook it just until tender so it keeps some texture, and season with lemon, garlic, or herbs if you like.
Yurşu has a fresh, green vegetable flavor, though the taste can vary with freshness and growing conditions. Try it simply sautéed first; strong sauces can make it harder to judge its natural flavor.
Yes, Yurşu sold for eating can be eaten raw when fresh and thoroughly washed. Add a small amount to a salad to try it; never eat a wild plant unless you are certain of its identification.
Rinse Yurşu thoroughly under clean running water and remove damaged or spoiled parts. If it has grit, swish it in a bowl of clean water and rinse again, then drain it well before preparing.
Yes, Yurşu can be frozen, although its texture may soften after thawing. Wash and dry it well, chop it, and freeze it in a sealed container; it works best in cooked dishes after thawing.
Use another mild green vegetable in place of Yurşu, choosing one with a similar texture and cooking time. For a raw dish, substitute a salad green; for a cooked dish, use a green that holds up to sautéing.
Keep fresh Yurşu dry and unwashed in a breathable bag or container in the refrigerator. Wash it just before use, since storing it wet can encourage spoilage; discard it if it becomes slimy or develops an off smell.
Yes, Yurşu works in scrambled eggs, omelets, or a frittata. Chop and briefly sauté it first so excess moisture cooks off, then add the eggs and cook until set.
Yurşu is safe to eat only when the plant has been confidently identified as edible and collected from a clean area. Do not rely on a photo or a local name alone, since different plants can share common names.
Vitamins
Vitamin K
320µg · 267% DV
Vitamin C
28mg · 31% DV
Folate
49.6µg · 12% DV
Vitamin A
96µg · 11% DV
Minerals
Manganese
0.24mg · 10% DV
Potassium ⭐
256mg · 8% DV
Iron
1.28mg · 7% DV
Copper
0.06mg · 7% DV
Sodium
36mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 18 calories in 1 cup (chopped) (80 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.
Yurşu is listed as a vegetable rather than a ready-made dish, so it is best understood as an ingredient to use in everyday cooking. The name and details provided do not identify a particular variety or place of origin, and it would be misleading to assign it a more specific background.
You can add Yurşu to soups, vegetable dishes or salads, or serve it simply alongside a main course. Keeping the seasoning light lets its own flavour and texture come through; chopping it into a salad is another easy option. It is low in calories and provides fibre and vitamin C. Pair it with beans, lentils or grains for a more filling meal.
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
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 0.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.