Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
High protein, rich in vitamins and minerals, traditional egg dish enhanced with kaldirik greens
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Eggs with kaldirik (120 g) has 144 calories. That works out to 120 calories per 100 g. It contains 3.8 g of carbs, 9 g of protein, 9.8 g of fat and 1.4 g of fiber. Its 78 µg of Vitamin K covers 65% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 120 g
144
KCAL / 120G
Carbs
3.8g
· 1% DV
Protein
9g
· 18% DV
Fat
9.8g
· 13% 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 11% · Protein 26% · Fat 63%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 9.8 g | 13% |
| Saturated fat | 2.64 g | 13% |
| Trans fat | 0 g | |
| Sodium | 156 mg | 7% |
| Total carbohydrate | 3.8 g | 1% |
| 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.
Log this food in EatBetter
100,000+ people use it
📸 Scan the code to get the app free.

| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 144 kcal |
| 1 tablespoon (chopped) | 20 g | 24 kcal |
| 1 slice (thick) | 60 g | 72 kcal |
| 1 serving (small) | 80 g | 96 kcal |
| 1 piece (small) | 90 g | 108 kcal |
| 100 g | 100 g | 120 kcal |
| 1 cup (chopped) | 140 g | 168 kcal |
| 2 piece (medium) | 150 g | 180 kcal |
| 1 serving (large) | 180 g | 216 kcal |
| 1 piece (large) | 180 g | 216 kcal |
Calculated from 120 calories per 100 g.
Kaldirik is a leafy wild green used in Turkish cooking, especially in the Black Sea region; it is also known locally as ıspıt or kaldırayak. Its cooked leaves are soft and mildly earthy, giving eggs with kaldirik their distinctive green component.
To make eggs with kaldirik, wash and trim the greens, boil them until tender, and drain them well. Sauté the greens in a pan, adding onion if you like, then stir in the eggs and cook until set to your preferred texture.
Yes, spinach can replace kaldirik in eggs with kaldirik, although the flavor will be milder and less earthy. Swiss chard is another practical substitute; cook either green until tender and drain excess water before adding the eggs.
Usually, yes: kaldirik is boiled until tender and drained before it is sautéed with the eggs. This softens the leaves and helps keep the finished dish from becoming watery. Recipes vary, so follow the texture you prefer.
Trim away tough or damaged parts, then rinse the leaves several times to remove soil and grit. Lift them out of the water rather than pouring the water over them, since grit can settle at the bottom of the bowl.
Kaldirik is a wild green in the borage family, but it is not the same culinary plant as the familiar garden borage. Names for wild greens vary by region, so use a trusted source to identify kaldirik rather than relying on appearance alone.
Fresh kaldirik is most commonly associated with spring, though availability varies by region and weather. In Turkey, it is particularly familiar in Black Sea cooking and may appear at local markets during its seasonal harvest.
You can freeze eggs with kaldirik, but the egg texture may become watery or rubbery after thawing. For a better result, freeze cooked, drained kaldirik before adding the eggs, then thaw and sauté it with freshly cooked eggs.
Serve eggs with kaldirik with crusty bread, yogurt, or a simple salad. Bread is especially useful for a softer or slightly moist preparation, while yogurt makes an easy cooling accompaniment for a savory meal.
Store leftover eggs with kaldirik in a covered container in the refrigerator and eat them within two days. Reheat only the portion you plan to serve, until hot throughout, rather than leaving the cooked dish at room temperature.
Vitamins
Vitamin K
78µg · 65% DV
B12
1.32µg · 55% DV
Biotin
10.2µg · 34% DV
B5
1.02mg · 20% DV
Minerals
Selenium
16µg · 29% DV
Phosphorus
144mg · 21% DV
Iodine
22µg · 15% DV
Zinc
1.32mg · 12% DV
Sodium
156mg · 7% DV
Potassium ⭐
204mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 144 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.
Eggs with kaldirik is a traditional Turkish dish, especially associated with the Black Sea region, made by cooking wild kaldirik greens with eggs. The chopped leaves are usually softened in a pan before the eggs are added; some home recipes include onion as well.
The greens bring a mild, earthy flavour and turn tender when cooked. It is served hot as a simple meal, often with bread, and can work for breakfast, lunch or a light supper. Eggs make it a useful source of protein, while the greens add a little fibre and a range of vitamins and minerals. For a lighter version, use just enough oil to soften the greens, and serve with plain yoghurt or a fresh salad.
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
2.64g
MONOUNSATURATED
3.72g
POLYUNSATURATED
2.76g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Nutrition data compiled from USDA FoodData Central and scientific sources.