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A regional dish made with kaldirek (wild asparagus) and eggs, rich in protein and fiber.
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 153 kcal | |
| Total fat | 8.5 g | 11% |
| Saturated fat | 2.34 g | 12% |
| Trans fat | 0 g | |
| Sodium | 198 mg | 9% |
| Total carbohydrate | 9.4 g | 3% |
| Fiber | 4 g | 14% |
| 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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 153 kcal |
| 100 g | 100 g | 85 kcal |
| 1 piece (small) | 100 g | 85 kcal |
| 1 serving (small) | 120 g | 102 kcal |
| 1 cup (medium) | 150 g | 128 kcal |
| 1 piece (medium) | 180 g | 153 kcal |
| 1 cup (large) | 220 g | 187 kcal |
| 1 serving (large) | 250 g | 213 kcal |
| 1 piece (large) | 250 g | 213 kcal |
Calculated from 85 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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.
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.
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.
Contains these allergens:
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
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.