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Fibrous, low-calorie wild greens
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Boiled çiriş (wild asphodel shoots) (120 g) has 37 calories. That works out to 31 calories per 100 g. It contains 6.5 g of carbs, 2.5 g of protein, 0.4 g of fat and 3.4 g of fiber. Its 93.6 µg of Vitamin K covers 78% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 120 g
37
KCAL / 120G
Carbs
6.5g
· 2% DV
Protein
2.5g
· 5% DV
Fat
0.4g
· 1% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 25% · Fat 9%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 37 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 22 mg | 1% |
| Total carbohydrate | 6.5 g | 2% |
| Fiber | 3.4 g | 12% |
| Protein | 2.5 g | 5% |
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 serving (medium) | 120 g | 37 kcal |
| 1 tablespoon (chopped) | 15 g | 5 kcal |
| 1 piece (small) | 35 g | 11 kcal |
| 1 piece (medium) | 60 g | 19 kcal |
| 1 cup (chopped) | 70 g | 22 kcal |
| 100 g | 100 g | 31 kcal |
| 2 piece (double) | 120 g | 37 kcal |
| 1 serving (large) | 180 g | 56 kcal |
Calculated from 31 calories per 100 g.
Boiled çiriş is the tender young shoot of wild asphodel (Eremurus), cooked as a spring green in parts of Turkey. It is usually cleaned, boiled until tender, and then served on its own or added to egg dishes, salads, and pastries.
Boiled çiriş has a mild, earthy green flavor, sometimes with a slight bitterness. Its taste pairs well with olive oil, lemon, yogurt, garlic, and eggs; draining it well helps keep the flavor from becoming watery.
Boiled çiriş is commonly served as a cooked vegetable, often dressed with olive oil or paired with yogurt. It is also cooked with eggs or used as a filling for savory pastries, making it a versatile spring ingredient rather than just a side salad green.
Rinse çiriş repeatedly in a large bowl of water, lifting the leaves out rather than pouring the water and grit back over them. Trim tough ends and remove damaged leaves before cooking; wild greens can hold soil between their shoots.
Yes, boiled çiriş can be eaten cold once it has cooled and been drained. Dress it with olive oil and lemon, or serve it with yogurt and garlic. Refrigerate leftovers promptly rather than leaving cooked greens at room temperature.
Cook çiriş only until the shoots are tender, then drain it promptly instead of leaving it in hot water. If you plan to sauté it afterward, stop the boiling while it still holds its shape, since the second cooking will soften it further.
Yes, boiled çiriş works in soup, especially when added near the end of cooking so it does not break down. Drain it first and stir it into a vegetable or grain-based soup; its mild, earthy flavor complements simple broths.
Wild çiriş is safe to eat only when it has been identified correctly and gathered from a clean area. Do not rely on appearance alone if you are unfamiliar with wild plants; buy it from a knowledgeable seller or forage with an experienced guide.
Tender boiled spinach or chard can stand in for boiled çiriş in egg dishes, savory pastries, or cooked greens. Their flavor is not identical, but both soften well and work with the same olive-oil, yogurt, and lemon-style seasonings.
Store leftover boiled çiriş in a covered container in the refrigerator after it has cooled. Use it within a few days, and discard it if it develops an unusual smell, slimy surface, or unexpected color change. Drain excess liquid before storing.
Vitamins
Vitamin K
93.6µg · 78% DV
Vitamin A
252µg · 28% DV
Vitamin C
11.4mg · 13% DV
Folate
50.4µg · 13% DV
Minerals
Manganese
0.35mg · 15% DV
Iron
2.04mg · 11% DV
Copper
0.1mg · 11% DV
Potassium ⭐
318mg · 9% DV
Sodium
22mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 37 calories in 1 serving (medium) (120 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.
Boiled çiriş (wild asphodel shoots) is made by cooking the tender young growth of a wild green gathered in spring, especially in eastern and southeastern Turkey. It is a seasonal ingredient in regional home cooking rather than a widely familiar everyday vegetable elsewhere.
Once boiled and drained, çiriş is soft with a mild, earthy-green flavour. It can be dressed simply with olive oil and lemon, served alongside a meal, or folded into eggs and other home-cooked dishes. It is mostly a low-calorie source of fibre: a 100 g portion provides 2.8 g. Pair it with beans, lentils or yogurt for a more filling plate.
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 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.
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
0.06g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 1.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.