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Ciris with Egg Calories
Traditional dish of ciris (wild leek) and eggs, rich in protein and fiber.
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Ciris with Egg (180 g) has 153 calories. That works out to 85 calories per 100 g. It contains 9.9 g of carbs, 10.3 g of protein, 7.9 g of fat and 4.7 g of fiber. Its 198 µg of Vitamin K covers 165% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Ciris with Egg Nutrition Facts
Selected: 1 serving (medium) · 180 g
153
KCAL / 180G
Carbs
9.9g
· 4% DV
Protein
10.3g
· 21% DV
Fat
7.9g
· 10% DV
Fiber
4.7g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 26% · Protein 27% · Fat 47%
Ciris with Egg nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 153 kcal | |
| Total fat | 7.9 g | 10% |
| Saturated fat | 2.34 g | 12% |
| Trans fat | 0 g | |
| Sodium | 126 mg | 5% |
| Total carbohydrate | 9.9 g | 4% |
| Fiber | 4.7 g | 17% |
| Protein | 10.3 g | 21% |
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 with Egg?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 153 kcal |
| 1 piece (small) | 90 g | 77 kcal |
| 100 g | 100 g | 85 kcal |
| 1 serving (small) | 120 g | 102 kcal |
| 1 cup (medium) | 130 g | 111 kcal |
| 1 piece (medium) | 150 g | 128 kcal |
| 1 cup (large) | 200 g | 170 kcal |
| 1 piece (large) | 220 g | 187 kcal |
| 1 serving (large) | 250 g | 213 kcal |
Calculated from 85 calories per 100 g.
Frequently Asked Questions About Ciris with Egg
What is Ciris with Egg?
Ciris with Egg is a Turkish dish made by cooking ciris greens with eggs. Ciris, also called wild leek in some English descriptions, is a seasonal herb; the dish is commonly cooked in a pan and served warm.
How do you cook Ciris with Egg?
Ciris with Egg is made by softening cleaned, chopped ciris in a pan, then adding beaten or whole eggs and cooking until set. If the stems are thick, give them a little extra cooking time before adding the eggs.
How do you clean ciris for Ciris with Egg?
For Ciris with Egg, rinse the greens repeatedly because soil can cling between the leaves. Trim away tough root ends and damaged leaves, drain well, then chop the greens; gritty greens can spoil the texture of the finished dish.
What does Ciris with Egg taste like?
Ciris with Egg tastes savory, with the mild, grassy flavor of cooked wild greens balanced by soft egg. Its flavor is usually more delicate than that of mature true leeks, though the exact taste varies with the age of the greens.
When is Ciris with Egg traditionally made?
Ciris with Egg is traditionally made when fresh ciris greens are in season, typically in spring. The short season is one reason it is often treated as a seasonal home-cooked dish rather than a year-round staple.
Can you use frozen ciris to make Ciris with Egg?
Yes, frozen ciris can be used for Ciris with Egg, although it may release more water than fresh greens. Thaw and drain it well, then cook off excess moisture in the pan before adding the eggs.
What can you serve with Ciris with Egg?
Ciris with Egg pairs well with crusty bread, plain yogurt, or a simple salad. These sides complement the savory greens without competing with their flavor, and bread is useful for soaking up any soft egg in the pan.
How long does leftover Ciris with Egg keep in the fridge?
Leftover Ciris with Egg keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it promptly rather than leaving it out, and reheat only the portion you plan to eat.
Can Ciris with Egg be reheated?
Yes, Ciris with Egg can be reheated gently in a pan or microwave until hot throughout. The eggs may become firmer after reheating, so use low heat and avoid repeatedly warming and cooling the same portion.
Is Ciris with Egg a good way to try wild greens?
Yes, Ciris with Egg is an approachable way to eat cooked ciris because eggs soften the greens’ flavor and make the dish familiar. Use greens positively identified as edible ciris; do not rely on appearance alone when foraging.
Ciris with Egg Vitamins & Minerals
Vitamins
Vitamin K
198µg · 165% DV
Biotin
14.4µg · 48% DV
B12
1.08µg · 45% DV
Vitamin A
378µg · 42% DV
Minerals
Selenium
14µg · 25% DV
Phosphorus
140mg · 20% DV
Copper
0.14mg · 16% DV
Iron
2.7mg · 15% DV
Potassium ⭐
396mg · 12% DV
Sodium
126mg · 5% DV
Ciris with Egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ciris with Egg
To burn the 153 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 with Egg?
Ciris with egg is a traditional Turkish home-style dish made by cooking chopped ciris, a spring wild plant sometimes called wild leek, and finishing it with eggs. It is especially associated with eastern parts of Turkey, where the tender shoots are gathered in season.
The cooked greens are soft with a mild, distinctive herbal flavour, while the egg makes the dish more substantial. In Turkey it is served hot, often with bread as a simple lunch or supper, and it can also appear at breakfast. With 5.7 g of protein and 2.6 g of fibre per 100 g, it brings both to the plate without being especially heavy. For a lighter meal, use a modest amount of oil and serve it with plain yoghurt or a fresh salad.
How Nutritious Is Ciris with Egg?
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 with Egg 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 with Egg Contain Allergens?
Contains these allergens:
Which Diets Is Ciris with Egg Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Ciris with Egg Fat Profile
SATURATED
2.34g
MONOUNSATURATED
2.88g
POLYUNSATURATED
1.08g
Omega 6:3 ratio 5.1:1
Above the ideal 4:1 (5.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.