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

Eggy kaldirik Calories

Traditional Turkish dish made with borage greens and eggs

In season: Spring

CALORIES · 100 G

85kcal

GI

35low

POTASSIUM · 100 G

210mg

FIBER · 100 G

2.3g

Quick answer

1 serving (medium) of Eggy kaldirik (180 g) has 153 calories. That works out to 85 calories per 100 g. It contains 11 g of carbs, 9.4 g of protein, 7.6 g of fat and 4.1 g of fiber. Its 198 µg of Vitamin K covers 165% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

Eggy kaldirik Nutrition Facts

Selected: 1 serving (medium) · 180 g

153

KCAL / 180G

Carbs

11g

· 4% DV

Protein

9.4g

· 19% DV

Fat

7.6g

· 10% DV

Fiber

4.1g

· 15% DV

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

Calories come from: Carbs 29% · Protein 25% · Fat 46%

Eggy kaldirik nutrition facts table · 1 serving (medium) (180 g)

NutrientAmount% DV
Calories153 kcal
Total fat7.6 g10%
Saturated fat2.16 g11%
Trans fat0 g
Sodium216 mg9%
Total carbohydrate11 g4%
Fiber4.1 g15%
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 Eggy kaldirik?

ServingAmountCalories
1 serving (medium)180 g153 kcal
1 piece (small)90 g77 kcal
100 g100 g85 kcal
1 serving (small)120 g102 kcal
1 piece (medium)150 g128 kcal
1 cup (medium)160 g136 kcal
1 piece (large)220 g187 kcal
1 cup (large)220 g187 kcal
1 serving (large)250 g213 kcal

Calculated from 85 calories per 100 g.

Frequently Asked Questions About Eggy kaldirik

What is Eggy kaldirik?

Eggy kaldirik is a Turkish dish made by cooking kaldirik greens with eggs. It is associated especially with Black Sea home cooking, where wild greens are often softened before being sautéed and finished with egg.

How do you make Eggy kaldirik?

To make Eggy kaldirik, clean and wash the greens, soften them in boiling water, and drain well. Sauté the chopped greens, often with onion, then add beaten eggs and cook until set.

Is the kaldirik in Eggy kaldirik the same as common borage?

No. Kaldirik usually refers to Trachystemon orientalis, also called oriental borage, while common borage is Borago officinalis. They are different plants, so recipes or identification advice for one should not automatically be applied to the other.

What does Eggy kaldirik taste like?

Eggy kaldirik has a savory, leafy taste from the cooked greens, balanced by the mild richness of egg. The exact flavor varies with the age of the leaves and additions such as onion.

How should I clean the greens for Eggy kaldirik?

For Eggy kaldirik, remove damaged leaves and tough parts of the stems, then rinse the greens thoroughly in several changes of water. Soil can cling to the leaves, so a quick rinse may not be enough.

What is Eggy kaldirik traditionally served with?

Eggy kaldirik is usually served warm with bread. Cornbread is a fitting accompaniment in a Black Sea-style meal, and the dish can also be served alongside yogurt or other vegetable dishes.

Can I make Eggy kaldirik with frozen greens?

Yes, frozen kaldirik greens can be used for Eggy kaldirik. Thaw them and drain off excess water before sautéing; otherwise, the greens can make the pan watery and prevent the eggs from setting neatly.

Can spinach replace kaldirik in Eggy kaldirik?

Yes, spinach works as a substitute when kaldirik is unavailable, but the result is a spinach-and-egg dish rather than the same traditional flavor. Add spinach later in cooking because it wilts faster than many mature greens.

Do you have to boil the greens before making Eggy kaldirik?

No, boiling is not the only method for Eggy kaldirik; some cooks soften the greens directly in a pan. Older or tougher leaves benefit from blanching first, while tender greens may cook through during sautéing.

How should leftover Eggy kaldirik be stored?

Keep leftover Eggy kaldirik in a covered container in the refrigerator once it has cooled. Reheat only the portion you plan to eat, and discard it if it has been left at room temperature for an extended time.

Eggy kaldirik Vitamins & Minerals

Vitamins

Vitamin K

198µg · 165% DV

Biotin

12.6µg · 42% DV

B12

0.9µg · 38% DV

Vitamin C

32.4mg · 36% DV

Minerals

Selenium

13µg · 24% DV

Phosphorus

153mg · 22% DV

Copper

0.14mg · 16% DV

Manganese

0.34mg · 15% DV

Potassium ⭐

378mg · 11% DV

Sodium

216mg · 9% DV

Eggy kaldirik Glycemic Index

GLYCEMIC INDEX

35
Low
0 Low5570100

GLYCEMIC LOAD

5.4
Low

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

How to Burn Off Eggy kaldirik

To burn the 153 calories in 1 serving (medium) (180 g):

🚶

38min

Walking (5 km/h)

🏃

16min

Running (8 km/h)

🚴

21min

Cycling

🏊

18min

Swimming

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

What is Eggy kaldirik?

Eggy kaldirik is a traditional Turkish dish of borage greens cooked with eggs, especially familiar in Black Sea home cooking. The greens are commonly softened first, then cooked in a pan; some versions include onion as well.

Borage has a mild, earthy green flavour that becomes gentler alongside the egg. In Turkey, it may be served as a simple breakfast or a light home-cooked meal with bread. It brings together leafy greens and egg for a modest source of protein and fibre. For a lighter plate, use just enough oil to cook the greens and serve it with plain yoghurt.

How Nutritious Is Eggy kaldirik?

Nutrient density

High

68/ 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

51/ 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 Eggy 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 Eggy 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 Eggy kaldirik Good For?

Vegan

— Not suitable

Vegetarian

— Not 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

Eggy kaldirik Fat Profile

SATURATED

2.16g

MONOUNSATURATED

2.7g

POLYUNSATURATED

0.9g

⚖️

Omega 6:3 ratio 5.2:1

Above the ideal 4:1 (5.2:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.