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Chopped, wilted dark-green kaldirik leaves and tender stems are mixed with soft yellow egg curds and served in a shallow dish.
●Low GI

Eggs with kaldirik Calories

High protein, rich in vitamins and minerals, traditional egg dish enhanced with kaldirik greens

In season: Spring · Summer

CALORIES · 100 G

120kcal

GI

25low

POTASSIUM · 100 G

170mg

FIBER · 100 G

1.2g

Quick answer

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.

Eggs with kaldirik Nutrition Facts

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%

Eggs with kaldirik nutrition facts table · 1 serving (medium) (120 g)

NutrientAmount% DV
Calories144 kcal
Total fat9.8 g13%
Saturated fat2.64 g13%
Trans fat0 g
Sodium156 mg7%
Total carbohydrate3.8 g1%
Fiber1.4 g5%
Protein9 g18%

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 Eggs with kaldirik?

ServingAmountCalories
1 serving (medium)120 g144 kcal
1 tablespoon (chopped)20 g24 kcal
1 slice (thick)60 g72 kcal
1 serving (small)80 g96 kcal
1 piece (small)90 g108 kcal
100 g100 g120 kcal
1 cup (chopped)140 g168 kcal
2 piece (medium)150 g180 kcal
1 serving (large)180 g216 kcal
1 piece (large)180 g216 kcal

Calculated from 120 calories per 100 g.

Frequently Asked Questions About Eggs with kaldirik

What is kaldirik in eggs with kaldirik?

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.

How do you make eggs with kaldirik?

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.

Can spinach replace kaldirik in eggs with kaldirik?

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.

Do you boil kaldirik before making eggs with kaldirik?

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.

How do you clean kaldirik for eggs with kaldirik?

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.

Is kaldirik in eggs with kaldirik a type of borage?

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.

When is kaldirik available for eggs with kaldirik?

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.

Can you freeze eggs with kaldirik?

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.

What do you serve with eggs with kaldirik?

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.

How long do leftover eggs with kaldirik keep?

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.

Eggs with kaldirik Vitamins & Minerals

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

Eggs with kaldirik Glycemic Index

GLYCEMIC INDEX

25
Low
0 Low5570100

GLYCEMIC LOAD

2.4
Low

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

How to Burn Off Eggs with kaldirik

To burn the 144 calories in 1 serving (medium) (120 g):

🚶

36min

Walking (5 km/h)

🏃

15min

Running (8 km/h)

🚴

20min

Cycling

🏊

17min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Eggs with kaldirik?

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.

How Nutritious Is Eggs with kaldirik?

Nutrient density

High

70/ 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

45/ 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 Eggs with kaldirik 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 Eggs with kaldirik 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 Eggs with kaldirik 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

Eggs with kaldirik Fat Profile

SATURATED

2.64g

MONOUNSATURATED

3.72g

POLYUNSATURATED

2.76g

⚖️

Omega 6:3 ratio 12:1

Above the ideal 4:1 (12:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.