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Chopped dark-green sarmajik leaves are mixed with soft yellow egg, forming a rustic mound on a plain plate.
●Low GI

Egg with sarmajik Calories

Traditional Aegean dish with eggs and sarmajik greens

In season: Spring

CALORIES · 100 G

110kcal

GI

20low

POTASSIUM · 100 G

180mg

FIBER · 100 G

1.3g

Quick answer

1 serving (medium) of Egg with sarmajik (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 3 g of carbs, 9.4 g of protein, 8.6 g of fat and 1.6 g of fiber. Its 132 µg of Vitamin K covers 110% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.

Egg with sarmajik Nutrition Facts

Selected: 1 serving (medium) · 120 g

132

KCAL / 120G

Carbs

3g

· 1% DV

Protein

9.4g

· 19% DV

Fat

8.6g

· 11% DV

Fiber

1.6g

· 6% DV

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

Calories come from: Carbs 9% · Protein 30% · Fat 61%

Egg with sarmajik nutrition facts table · 1 serving (medium) (120 g)

NutrientAmount% DV
Calories132 kcal
Total fat8.6 g11%
Saturated fat2.52 g13%
Trans fat0 g
Sodium144 mg6%
Total carbohydrate3 g1%
Fiber1.6 g6%
Protein9.4 g19%

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 with sarmajik?

ServingAmountCalories
1 serving (medium)120 g132 kcal
1 serving (small)80 g88 kcal
100 g100 g110 kcal
1 piece (whole)100 g110 kcal
1 cup (medium)130 g143 kcal
1 serving (large)180 g198 kcal
2 piece (whole)200 g220 kcal
1 serving (jumbo)240 g264 kcal

Calculated from 110 calories per 100 g.

Frequently Asked Questions About Egg with sarmajik

What is egg with sarmajik?

Egg with sarmajik is a traditional Aegean dish of eggs cooked with a locally named edible green. Sarmajik’s exact plant identity can vary by place, so buy it from a trusted source familiar with the regional name.

How do you make egg with sarmajik?

Egg with sarmajik is made by gently cooking cleaned, chopped greens in a pan, then adding eggs and cooking until set. Season simply with salt and pepper; the dish is minimally processed and is usually prepared fresh at home.

What does sarmajik taste like in egg with sarmajik?

Sarmajik gives egg with sarmajik a distinct leafy, sometimes pleasantly bitter flavor. The strength varies with the plant and how mature it is, so taste a small cooked piece before seasoning the whole pan.

Can you use spinach instead of sarmajik in egg with sarmajik?

Yes, spinach can stand in for sarmajik in egg with sarmajik, though the result will be milder and not the traditional dish. Cook off excess moisture before adding the eggs so the finished food does not turn watery.

Do you need to boil the greens for egg with sarmajik?

No, you do not usually need to boil the greens for egg with sarmajik. Tender shoots can be cooked directly in a pan; briefly blanch tougher or more bitter greens, then drain them well before adding the eggs.

Is egg with sarmajik the same as menemen?

No, egg with sarmajik is not the same as menemen. Sarmajik greens are the defining ingredient, while menemen is built around tomatoes and peppers; the two dishes may both contain eggs but taste and cook differently.

When is sarmajik in season for making egg with sarmajik?

Egg with sarmajik is most often made when fresh sarmajik greens are available, commonly in spring in the Aegean region. Availability varies locally, so ask a regional greengrocer about the harvest season where you live.

How do you clean sarmajik for egg with sarmajik?

For egg with sarmajik, remove damaged parts and rinse the greens thoroughly under running water, especially around folds and stems. If you forage rather than buy them, eat them only when a knowledgeable local expert has identified the plant with certainty.

What can you serve with egg with sarmajik?

Egg with sarmajik pairs well with crusty bread and a simple salad. In an Aegean-style meal, you can also serve olives or yogurt alongside it; those accompaniments complement the greens without masking their flavor.

How should you store leftover egg with sarmajik?

Store leftover egg with sarmajik in a covered container in the refrigerator and eat it within a few days for best quality. Reheat it thoroughly in a pan, and do not keep cooked eggs sitting at room temperature for an extended time.

Egg with sarmajik Vitamins & Minerals

Vitamins

Vitamin K

132µg · 110% DV

Biotin

12µg · 40% DV

B12

0.84µg · 35% DV

B2

0.26mg · 20% DV

Minerals

Selenium

14µg · 25% DV

Phosphorus

132mg · 19% DV

Iodine

22µg · 15% DV

Iron

2.04mg · 11% DV

Potassium ⭐

216mg · 6% DV

Sodium

144mg · 6% DV

Egg with sarmajik Glycemic Index

GLYCEMIC INDEX

20
Low
0 Low5570100

GLYCEMIC LOAD

1.2
Low

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

How to Burn Off Egg with sarmajik

To burn the 132 calories in 1 serving (medium) (120 g):

🚶

33min

Walking (5 km/h)

🏃

13min

Running (8 km/h)

🚴

18min

Cycling

🏊

15min

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 with sarmajik?

Egg with sarmajik is an Aegean home-style dish of eggs cooked with sarmajik, a local wild green. The greens are usually softened in olive oil before the eggs are added; the exact herb and preparation can vary from one area or household to another.

Sarmajik has a gently bitter, earthy edge that works well with the mild richness of egg. In the Aegean, it may be served as a simple breakfast or light meal, often with bread; it also makes an easy addition to a mixed table. It provides protein while remaining relatively low in carbohydrates. Use a modest amount of oil and serve it with salad or plain yoghurt for a lighter, balanced meal.

How Nutritious Is Egg with sarmajik?

Nutrient density

High

65/ 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

47/ 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 Egg with sarmajik 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 with sarmajik 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 Egg with sarmajik 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 with sarmajik Fat Profile

SATURATED

2.52g

MONOUNSATURATED

3.24g

POLYUNSATURATED

1.56g

⚖️

Omega 6:3 ratio 8.3:1

Above the ideal 4:1 (8.3:1).

Compare Egg with sarmajik

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🍲

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🥤

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380 kcal

🍳

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95 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.