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Egg Sakarca Mihlama Calories
Traditional Black Sea egg sakarca mihlama, rich in protein and vitamins.
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Egg Sakarca Mihlama (120 g) has 156 calories. That works out to 130 calories per 100 g. It contains 8.4 g of carbs, 9 g of protein, 8.6 g of fat and 1.4 g of fiber. Its 0.8 µg of B12 covers 35% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Egg Sakarca Mihlama Nutrition Facts
Selected: 1 serving (medium) · 120 g
156
KCAL / 120G
Carbs
8.4g
· 3% DV
Protein
9g
· 18% DV
Fat
8.6g
· 11% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 23% · Protein 24% · Fat 53%
Egg Sakarca Mihlama nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 156 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0.01 g | |
| Sodium | 144 mg | 6% |
| Total carbohydrate | 8.4 g | 3% |
| Fiber | 1.4 g | 5% |
| Protein | 9 g | 18% |
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 Egg Sakarca Mihlama?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 156 kcal |
| 1 slice (thin) | 60 g | 78 kcal |
| 1 piece (small) | 70 g | 91 kcal |
| 1 serving (small) | 80 g | 104 kcal |
| 1 slice (thick) | 90 g | 117 kcal |
| 100 g | 100 g | 130 kcal |
| 1 piece (medium) | 100 g | 130 kcal |
| 1 cup (medium) | 140 g | 182 kcal |
| 1 piece (large) | 150 g | 195 kcal |
| 1 serving (large) | 180 g | 234 kcal |
Calculated from 130 calories per 100 g.
Frequently Asked Questions About Egg Sakarca Mihlama
What is Egg Sakarca Mihlama?
Egg Sakarca Mihlama is a traditional Black Sea dish made by cooking sakarca, a regional wild green, with eggs. The sakarca is typically cleaned and boiled first, then cooked in a pan; local household versions may vary in seasoning and added ingredients.
How do you make Egg Sakarca Mihlama at home?
To make Egg Sakarca Mihlama, boil cleaned sakarca until tender and drain it well. Cook it briefly in a pan with oil or butter, then add eggs and cook until set. Keeping the greens well drained helps prevent a watery result.
What does sakarca taste like in Egg Sakarca Mihlama?
Sakarca has a mild, green, slightly onion-like flavor, which pairs well with egg. Boiling it before making Egg Sakarca Mihlama softens the leaves and mellows their stronger notes; the exact flavor varies with the plant and how mature it is.
Is Egg Sakarca Mihlama the same as Turkish kuymak or mıhlama?
No. Egg Sakarca Mihlama is a sakarca-and-egg dish, while kuymak or classic mıhlama usually refers to a rich cornmeal-and-cheese preparation. The shared regional name does not mean the recipes have the same main ingredients.
Can you make Egg Sakarca Mihlama without foraged sakarca?
Yes, but another leafy green will change the dish rather than reproduce its distinctive taste. Use a tender green that cooks well with eggs, and do not substitute an unidentified wild plant; sakarca should only be eaten when its identity is certain.
Does Egg Sakarca Mihlama need cheese or cornmeal?
No, neither cheese nor cornmeal is essential to Egg Sakarca Mihlama. Sakarca and egg are its defining ingredients; some cooks add other ingredients for their preferred texture or flavor, but those additions are not universal.
Can Egg Sakarca Mihlama be made with frozen sakarca?
Yes. Thaw cooked sakarca and drain or gently squeeze out excess water before adding it to the pan. That keeps Egg Sakarca Mihlama from turning watery and lets the eggs set properly.
What do you serve with Egg Sakarca Mihlama?
Egg Sakarca Mihlama is commonly served hot with bread, including cornbread, which suits its Black Sea roots. It can be a breakfast dish or a light meal; serve it with a simple salad if you want a fresher accompaniment.
Can you prepare Egg Sakarca Mihlama ahead of time?
You can boil and drain the sakarca ahead, then refrigerate it in a covered container and cook it with eggs when ready to serve. The finished Egg Sakarca Mihlama is best freshly cooked because reheating can make the eggs firm and the greens softer.
How do you avoid bitter Egg Sakarca Mihlama?
Boil the sakarca before making Egg Sakarca Mihlama and drain it thoroughly; this can mellow strong or bitter notes. Avoid overcooking the greens in the pan, and use young, correctly identified sakarca when available.
Egg Sakarca Mihlama Vitamins & Minerals
Vitamins
B12
0.84µg · 35% DV
Biotin
9.6µg · 32% DV
Vitamin K
26.4µg · 22% DV
B5
1.08mg · 22% DV
Minerals
Selenium
13µg · 24% DV
Phosphorus
132mg · 19% DV
Zinc
1.32mg · 12% DV
Copper
0.1mg · 11% DV
Potassium ⭐
216mg · 6% DV
Sodium
144mg · 6% DV
Egg Sakarca Mihlama Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Egg Sakarca Mihlama
To burn the 156 calories in 1 serving (medium) (120 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 Egg Sakarca Mihlama?
In Turkey’s Black Sea region, egg sakarca mihlama is a springtime dish made with sakarca, a locally foraged green, and eggs. The greens are commonly cleaned, boiled, then cooked in a pan, often with onion, before eggs are added; household versions can vary.
The sakarca brings a mild, grassy flavour and tender texture, balanced by the richness of the eggs. It is served hot as a simple breakfast or meal, often with bread; tea may accompany it at breakfast. Eggs make it a useful source of protein, while the greens contribute a little fibre. For a lighter version, use less oil and avoid frying the greens for too long.
How Nutritious Is Egg Sakarca Mihlama?
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 Egg Sakarca Mihlama 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 Egg Sakarca Mihlama Contain Allergens?
Contains these allergens:
Which Diets Is Egg Sakarca Mihlama 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
Egg Sakarca Mihlama Fat Profile
SATURATED
2.52g
MONOUNSATURATED
3.36g
POLYUNSATURATED
1.32g
Omega 6:3 ratio 6.8:1
Above the ideal 4:1 (6.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.