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Zilgit Calories
Wild edible herb; low in calories, fibrous, and rich in minerals.
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Zilgit (80 g) has 26 calories. That works out to 32 calories per 100 g. It contains 4.1 g of carbs, 2.2 g of protein, 0.4 g of fat and 2.6 g of fiber. Its 168 µg of Vitamin K covers 140% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Zilgit Nutrition Facts
Selected: 1 serving (medium) · 80 g
26
KCAL / 80G
Carbs
4.1g
· 1% DV
Protein
2.2g
· 4% DV
Fat
0.4g
· 1% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 31% · Fat 12%
Zilgit nutrition facts table · 1 serving (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 26 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 30 mg | 1% |
| Total carbohydrate | 4.1 g | 1% |
| Fiber | 2.6 g | 9% |
| Protein | 2.2 g | 4% |
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 Zilgit?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 80 g | 26 kcal |
| 1 piece (small) | 20 g | 6 kcal |
| 1 cup (chopped) | 35 g | 11 kcal |
| 1 piece (medium) | 45 g | 14 kcal |
| 1 piece (large) | 75 g | 24 kcal |
| 100 g | 100 g | 32 kcal |
| 1 serving (large) | 120 g | 38 kcal |
Calculated from 32 calories per 100 g.
Frequently Asked Questions About Zilgit
What does Zilgit taste like?
Zilgit has the mild, leafy taste typical of wild greens, though its flavor can vary with the plant and when it is picked. Sautéing it with onion is a simple way to bring out its savory side without masking it.
Can I use Zilgit instead of spinach?
Yes, cooked Zilgit can stand in for spinach in dishes such as omelets, savory pastries, and fillings. Wild greens can be tougher or more strongly flavored, so cook them until tender and drain excess liquid before adding them to a recipe.
Is Zilgit a foraged wild plant?
Zilgit is known as a wild edible herb in Turkey. The name may not identify the same plant everywhere, so buy it from a reliable local seller or eat it only when an experienced forager has positively identified it.
Are the stems of Zilgit edible?
The tender stems of Zilgit can be cooked along with the leaves. Remove any woody or damaged parts, and start the stems cooking before the leaves if they feel firm; this helps both parts finish at a similar texture.
Should Zilgit be blanched before cooking?
Blanching Zilgit is optional, not essential. It can help soften firmer stems or reduce the volume of a large bunch before sautéing; drain it well afterward so it does not make a pastry filling or skillet dish watery.
Can Zilgit be used in soup?
Yes, cooked Zilgit can be added to soup. Chop and sauté it first for a more savory flavor, or stir it into the pot near the end of cooking so the leaves do not become excessively soft.
When is fresh Zilgit available?
Fresh Zilgit is generally associated with the season when its wild shoots are young and tender, but timing varies by region and weather. Ask local greengrocers or market sellers when it is harvested nearby rather than relying on a single national season.
How do I keep Zilgit from turning mushy?
To keep Zilgit from turning mushy, avoid prolonged cooking and add the leaves after any firmer stems. If you blanch it first, cool and drain it promptly; excess water and continued simmering are common causes of a soggy result.
Can I eat Zilgit leaves raw in a salad?
It is safer to eat Zilgit cooked rather than raw in a salad. Because it is a wild green and its local name can vary, confirm its identity and clean it thoroughly; cooking is the more practical choice for home meals.
How should I identify Zilgit before eating it?
Do not identify Zilgit from a name or photo alone. Local names can refer to different wild plants, and some plants are unsafe to eat; have the exact plant confirmed by a knowledgeable local forager before harvesting or serving it.
Zilgit Vitamins & Minerals
Vitamins
Vitamin K
168µg · 140% DV
Vitamin A
256µg · 28% DV
Vitamin C
19.2mg · 21% DV
Folate
54.4µg · 14% DV
Minerals
Manganese
0.37mg · 16% DV
Iron
2.16mg · 12% DV
Copper
0.09mg · 10% DV
Potassium ⭐
328mg · 10% DV
Sodium
30mg · 1% DV
Zilgit Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zilgit
To burn the 26 calories in 1 serving (medium) (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.
What is Zilgit?
Zilgit is a wild edible green known by its Turkish name, gathered in some parts of Turkey and cooked as a vegetable. The name can refer to a locally familiar plant rather than a widely standardised market vegetable, and its use varies by region.
Its leaves soften with cooking and have a mild, earthy, green taste. In Turkish home cooking, they may be sautéed with onion, cooked with eggs, or added to a simple pot dish; bread or yoghurt makes an easy accompaniment. Zilgit is low in calories and provides fibre, with 3.2 g per 100 g. If you are trying it, source it from someone who can identify the plant reliably, and cook it simply to let its flavour come through.
How Nutritious Is Zilgit?
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 Zilgit 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 Zilgit Contain Allergens?
No known major allergens
Which Diets Is Zilgit 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
Zilgit Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.17g
Omega 6:3 ratio 1.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.