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Traditional Aegean dish with eggs and sarmajik greens
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0 g | |
| Sodium | 144 mg | 6% |
| Total carbohydrate | 3 g | 1% |
| Fiber | 1.6 g | 6% |
| Protein | 9.4 g | 19% |
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) | 120 g | 132 kcal |
| 1 serving (small) | 80 g | 88 kcal |
| 100 g | 100 g | 110 kcal |
| 1 piece (whole) | 100 g | 110 kcal |
| 1 cup (medium) | 130 g | 143 kcal |
| 1 serving (large) | 180 g | 198 kcal |
| 2 piece (whole) | 200 g | 220 kcal |
| 1 serving (jumbo) | 240 g | 264 kcal |
Calculated from 110 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 132 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.
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.
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
2.52g
MONOUNSATURATED
3.24g
POLYUNSATURATED
1.56g
Omega 6:3 ratio 8.3:1
Above the ideal 4:1 (8.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.