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Ciris otu dish Calories
Traditional wild herb dish, rich in iron, fiber, and vitamins
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Ciris otu dish (180 g) has 99 calories. That works out to 55 calories per 100 g. It contains 13.5 g of carbs, 4 g of protein, 2.2 g of fat and 6.8 g of fiber. Its 122.4 µg of Vitamin K covers 102% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Ciris otu dish Nutrition Facts
Selected: 1 serving (medium) · 180 g
99
KCAL / 180G
Carbs
13.5g
· 5% DV
Protein
4g
· 8% DV
Fat
2.2g
· 3% DV
Fiber
6.8g
· 24% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 18% · Fat 22%
Ciris otu dish nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 99 kcal | |
| Total fat | 2.2 g | 3% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 13.5 g | 5% |
| Fiber | 6.8 g | 24% |
| Protein | 4 g | 8% |
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 Ciris otu dish?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 99 kcal |
| 100 g | 100 g | 55 kcal |
| 1 piece (small) | 100 g | 55 kcal |
| 1 serving (small) | 120 g | 66 kcal |
| 1 cup (medium) | 150 g | 83 kcal |
| 1 serving (large) | 250 g | 138 kcal |
| 1 bottle (jumbo) | 350 g | 193 kcal |
| 2 serving (double) | 360 g | 198 kcal |
Calculated from 55 calories per 100 g.
Frequently Asked Questions About Ciris otu dish
What is Ciris otu dish made of?
Ciris otu dish is a Turkish wild-herb preparation made with chopped çiriş leaves and stems, commonly cooked with onion. Depending on the household or region, it may also include rice, bulgur, or eggs; there is no single fixed recipe.
How do you cook Ciris otu dish?
Cook Ciris otu dish by sautéing onion, adding cleaned and chopped çiriş, then simmering until the greens soften. Some recipes add rice or bulgur and extra liquid; others finish the greens with eggs. Avoid prolonged cooking if you want the leaves to hold their shape.
What is çiriş, the herb in Ciris otu dish?
Çiriş is a spring-growing wild plant used as a leafy vegetable in parts of Turkey. Its leaves and tender stems are cooked in Ciris otu dish. It is sometimes described in English as a wild leek, but that common name can refer to different plants.
Where does Ciris otu dish come from?
Ciris otu dish is associated especially with eastern and southeastern Turkey, where çiriş is gathered and cooked in spring. It is a home-style regional food, and the ingredients and cooking method vary between families and local areas.
Can you add eggs to Ciris otu dish?
Yes, eggs are a common way to make Ciris otu dish more substantial. Cook the chopped greens until tender, then stir in beaten eggs and cook until set. Some cooks serve the egg version as a complete main dish.
How should you wash çiriş for Ciris otu dish?
For Ciris otu dish, trim away damaged or tough parts and rinse the leaves and stems several times in plenty of water. Wild greens can hold grit between their leaves, so drain them well before chopping and cooking.
What does Ciris otu dish taste like?
Ciris otu dish tastes leafy and mildly herbaceous, somewhat like a cooked spring green. Onion softens the herb’s flavor, while lemon or yogurt adds a bright contrast at serving. Tender young leaves usually give the dish a gentler texture.
What do you serve with Ciris otu dish?
Serve Ciris otu dish with plain rice, yogurt, or a simple salad. Bread also works well for a home-style meal. If the dish already contains eggs or bulgur, a light side is usually enough.
Can you freeze Ciris otu dish?
Yes, you can freeze Ciris otu dish in airtight portions after it has cooled. The cooked leaves may turn softer and release water after thawing, so the texture will not be quite the same. Egg-containing versions are generally better eaten fresh.
Is Ciris otu dish safe to make with wild-picked çiriş?
Only use wild-picked çiriş when you can identify the plant with certainty. Several wild plants can look alike, and cooking does not make a misidentified plant safe. Buy it from a reliable seller or ask an experienced local for identification.
Ciris otu dish Vitamins & Minerals
Vitamins
Vitamin K
122.4µg · 102% DV
Vitamin A
558µg · 62% DV
Vitamin C
39.6mg · 44% DV
Folate
68.4µg · 17% DV
Minerals
Iron
3.78mg · 21% DV
Manganese
0.41mg · 18% DV
Copper
0.16mg · 18% DV
Sodium
378mg · 16% DV
Potassium ⭐
558mg · 16% DV
Ciris otu dish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ciris otu dish
To burn the 99 calories in 1 serving (medium) (180 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 Ciris otu dish?
Ciris otu dish is a Turkish springtime preparation of çiriş, a wild green gathered in parts of eastern Anatolia. The leaves and tender stems are usually cooked down with onion; some household versions add rice, but the herb remains the focus. Recipes vary from one region and kitchen to another.
The cooked greens are soft, with the stems sometimes retaining a little bite. They are served warm or at room temperature, often with bread and yogurt as part of a home-style meal. This is a vegetable-forward dish with a modest calorie count and useful fibre; it provides 3.8 g of fibre per 100 g. For a lighter plate, use a little oil and pair it with yogurt or another simple side.
How Nutritious Is Ciris otu dish?
Nutrient density
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 Ciris otu dish 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 Ciris otu dish Contain Allergens?
No known major allergens
Which Diets Is Ciris otu dish Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Ciris otu dish Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.18g
POLYUNSATURATED
0.23g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.