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Chopped dark-green leaves and tender stems are mixed with soft yellow scrambled egg and served in a shallow plate, with the greens’ irregular pieces visible throughout.
●Low GI

Kaldirek with egg Calories

A regional dish made with kaldirek (wild asparagus) and eggs, rich in protein and fiber.

In season: Spring

CALORIES · 100 G

85kcal

GI

35low

POTASSIUM · 100 G

260mg

FIBER · 100 G

2.2g

Quick answer

1 serving (medium) of Kaldirek with egg (180 g) has 153 calories. That works out to 85 calories per 100 g. It contains 9.4 g of carbs, 10.3 g of protein, 8.5 g of fat and 4 g of fiber. Its 75.6 µg of Vitamin K covers 63% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

Kaldirek with egg Nutrition Facts

Selected: 1 serving (medium) · 180 g

153

KCAL / 180G

Carbs

9.4g

· 3% DV

Protein

10.3g

· 21% DV

Fat

8.5g

· 11% DV

Fiber

4g

· 14% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 24% · Protein 27% · Fat 49%

Kaldirek with egg nutrition facts table · 1 serving (medium) (180 g)

NutrientAmount% DV
Calories153 kcal
Total fat8.5 g11%
Saturated fat2.34 g12%
Trans fat0 g
Sodium198 mg9%
Total carbohydrate9.4 g3%
Fiber4 g14%
Protein10.3 g21%

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 Kaldirek with egg?

ServingAmountCalories
1 serving (medium)180 g153 kcal
100 g100 g85 kcal
1 piece (small)100 g85 kcal
1 serving (small)120 g102 kcal
1 cup (medium)150 g128 kcal
1 piece (medium)180 g153 kcal
1 cup (large)220 g187 kcal
1 serving (large)250 g213 kcal
1 piece (large)250 g213 kcal

Calculated from 85 calories per 100 g.

Frequently Asked Questions About Kaldirek with egg

What is Kaldirek with egg?

Kaldirek with egg is a regional dish made by cooking kaldirek, a wild edible green, with eggs. Kaldirek is sometimes called wild asparagus, but it is not the same plant as cultivated asparagus.

How do you make Kaldirek with egg?

Kaldirek with egg is usually made by cleaning and briefly boiling the greens, then draining and cooking them in a pan before adding eggs. Stir until the eggs are set; onion is a common addition.

What does kaldirek taste like in Kaldirek with egg?

Kaldirek in Kaldirek with egg tastes green and herbal, sometimes with a mild bitterness. Boiling and draining the greens before pan-cooking can soften their flavor, while the eggs add a mild, savory contrast.

Is kaldirek in Kaldirek with egg the same as asparagus?

No. Despite the occasional name wild asparagus, the kaldirek used in Kaldirek with egg is a different edible plant. Substituting ordinary asparagus works as a variation, but it changes the dish’s texture and flavor.

Where does Kaldirek with egg come from?

Kaldirek with egg is associated with Black Sea regional cooking in Turkey, where kaldirek is gathered as a wild green. Local names and recipes vary, so the dish may be described differently from one community to another.

How do you clean kaldirek for Kaldirek with egg?

For Kaldirek with egg, sort the greens and rinse them thoroughly in several changes of water, since soil can cling around the leaves and stems. Remove tough parts, then prepare them according to the recipe, commonly by boiling and draining.

Can you use raw kaldirek in Kaldirek with egg?

Kaldirek with egg is generally made with greens that have been cooked first rather than added raw to the pan. Boiling softens the leaves and stems, after which they can be drained and finished with eggs.

Can you freeze Kaldirek with egg?

You can freeze Kaldirek with egg, but the cooked eggs may become watery or rubbery after thawing. For better texture, freeze cleaned, blanched kaldirek on its own and cook it with fresh eggs when you are ready to serve.

What can you serve with Kaldirek with egg?

Kaldirek with egg goes well with crusty bread, plain yogurt, or a fresh salad. It can be served as a simple meal on its own, or alongside mild dishes that do not overpower the greens.

How long does leftover Kaldirek with egg keep?

Leftover Kaldirek with egg keeps in a covered container in the refrigerator for a short time; cool it promptly after cooking. Reheat only the portion you plan to eat, until thoroughly hot, and avoid leaving it at room temperature.

Kaldirek with egg Vitamins & Minerals

Vitamins

Vitamin K

75.6µg · 63% DV

B12

1.26µg · 53% DV

Biotin

14.4µg · 48% DV

Vitamin C

23.4mg · 26% DV

Minerals

Phosphorus

171mg · 24% DV

Selenium

13µg · 24% DV

Copper

0.14mg · 16% DV

Manganese

0.32mg · 14% DV

Potassium ⭐

468mg · 14% DV

Sodium

198mg · 9% DV

Kaldirek with egg Glycemic Index

GLYCEMIC INDEX

35
Low
0 Low5570100

GLYCEMIC LOAD

3.6
Low

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

How to Burn Off Kaldirek with egg

To burn the 153 calories in 1 serving (medium) (180 g):

🚶

38min

Walking (5 km/h)

🏃

16min

Running (8 km/h)

🚴

21min

Cycling

🏊

18min

Swimming

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

What is Kaldirek with egg?

Kaldirek with egg is a regional Turkish home-cooked dish made by cooking kaldirek, a wild green also known as wild asparagus, then combining it with eggs. It is most often prepared when the fresh greens are in season, and recipes vary from one household to another.

The cooked leaves are tender with a gently herbal flavour, while the egg makes the dish soft and filling. In Turkey it may be served warm for lunch or dinner with bread and yoghurt, or as part of a savoury breakfast. For English-speaking readers, it works well as a simple brunch or light supper. Eggs contribute protein and the greens add fibre; serve with salad and use a modest amount of oil for a lighter meal.

How Nutritious Is Kaldirek with egg?

Nutrient density

High

70/ 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

51/ 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 Kaldirek 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 Kaldirek with egg Contain Allergens?

Contains these allergens:

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

Which Diets Is Kaldirek with egg Good For?

Vegan

— Not suitable

Vegetarian

✓ 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

Kaldirek with egg Fat Profile

SATURATED

2.34g

MONOUNSATURATED

3.06g

POLYUNSATURATED

0.9g

⚖️

Omega 6:3 ratio 5.9:1

Above the ideal 4:1 (5.9:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.