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Tender, long, narrow çiriş shoots lie in a loose pile, their soft leaves and slender stems a muted yellow-green with a moist, slightly glossy surface.
●Low GI

Boiled çiriş (wild asphodel shoots) Calories

Fibrous, low-calorie wild greens

In season: Spring

CALORIES · 100 G

31kcal

GI

15low

POTASSIUM · 100 G

265mg

FIBER · 100 G

2.8g

Quick answer

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.

Boiled çiriş (wild asphodel shoots) Nutrition Facts

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%

Boiled çiriş (wild asphodel shoots) nutrition facts table · 1 serving (medium) (120 g)

NutrientAmount% DV
Calories37 kcal
Total fat0.4 g1%
Saturated fat0.06 g0%
Trans fat0 g
Sodium22 mg1%
Total carbohydrate6.5 g2%
Fiber3.4 g12%
Protein2.5 g5%

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 Boiled çiriş (wild asphodel shoots)?

ServingAmountCalories
1 serving (medium)120 g37 kcal
1 tablespoon (chopped)15 g5 kcal
1 piece (small)35 g11 kcal
1 piece (medium)60 g19 kcal
1 cup (chopped)70 g22 kcal
100 g100 g31 kcal
2 piece (double)120 g37 kcal
1 serving (large)180 g56 kcal

Calculated from 31 calories per 100 g.

Frequently Asked Questions About Boiled çiriş (wild asphodel shoots)

What is boiled çiriş?

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.

What does boiled çiriş taste like?

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.

How is boiled çiriş traditionally served?

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.

How do you wash çiriş before boiling it?

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.

Can you eat boiled çiriş cold?

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.

How can you keep boiled çiriş from turning mushy?

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.

Can boiled çiriş be added to soup?

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.

Is wild çiriş safe to forage?

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.

What can you use instead of boiled çiriş?

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.

How should you store leftover boiled çiriş?

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.

Boiled çiriş (wild asphodel shoots) Vitamins & Minerals

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

Boiled çiriş (wild asphodel shoots) Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

1.2
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Boiled çiriş (wild asphodel shoots)

To burn the 37 calories in 1 serving (medium) (120 g):

🚶

9min

Walking (5 km/h)

🏃

4min

Running (8 km/h)

🚴

5min

Cycling

🏊

4min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Boiled çiriş (wild asphodel shoots)?

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.

How Nutritious Is Boiled çiriş (wild asphodel shoots)?

Nutrient density

High

78/ 100

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

54/ 100

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 Boiled çiriş (wild asphodel shoots) 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 Boiled çiriş (wild asphodel shoots) Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Boiled çiriş (wild asphodel shoots) 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

Boiled çiriş (wild asphodel shoots) Fat Profile

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.