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Traditional Turkish dish made with borage greens and eggs
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 153 kcal | |
| Total fat | 7.6 g | 10% |
| Saturated fat | 2.16 g | 11% |
| Trans fat | 0 g | |
| Sodium | 216 mg | 9% |
| Total carbohydrate | 11 g | 4% |
| Fiber | 4.1 g | 15% |
| 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) | 180 g | 153 kcal |
| 1 piece (small) | 90 g | 77 kcal |
| 100 g | 100 g | 85 kcal |
| 1 serving (small) | 120 g | 102 kcal |
| 1 piece (medium) | 150 g | 128 kcal |
| 1 cup (medium) | 160 g | 136 kcal |
| 1 piece (large) | 220 g | 187 kcal |
| 1 cup (large) | 220 g | 187 kcal |
| 1 serving (large) | 250 g | 213 kcal |
Calculated from 85 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 153 calories in 1 serving (medium) (180 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.
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.
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
— 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
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.