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Fennel greens sautéed with egg Calories
Traditional sautéed fennel greens with egg, providing fiber, folate, vitamin A, and moderate protein.
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Fennel greens sautéed with egg (180 g) has 166 calories. That works out to 92 calories per 100 g. It contains 7.6 g of carbs, 9.2 g of protein, 11 g of fat and 4.7 g of fiber. Its 212.4 µg of Vitamin K covers 177% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Fennel greens sautéed with egg Nutrition Facts
Selected: 1 serving (medium) · 180 g
166
KCAL / 180G
Carbs
7.6g
· 3% DV
Protein
9.2g
· 18% DV
Fat
11g
· 14% DV
Fiber
4.7g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 18% · Protein 22% · Fat 60%
Fennel greens sautéed with egg nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 166 kcal | |
| Total fat | 11 g | 14% |
| Saturated fat | 2.61 g | 13% |
| Trans fat | 0.04 g | |
| Sodium | 140 mg | 6% |
| Total carbohydrate | 7.6 g | 3% |
| Fiber | 4.7 g | 17% |
| Protein | 9.2 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.
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How Many Calories in 1 Serving of Fennel greens sautéed with egg?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 166 kcal |
| 1 tablespoon (shredded) | 18 g | 17 kcal |
| 3 tablespoon (shredded) | 54 g | 50 kcal |
| 1 piece (small) | 90 g | 83 kcal |
| 100 g | 100 g | 92 kcal |
| 1 cup (chopped) | 140 g | 129 kcal |
| 1 serving (large) | 260 g | 239 kcal |
| 2 cup (chopped) | 280 g | 258 kcal |
| 1 piece (jumbo) | 320 g | 294 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Fennel greens sautéed with egg
How do you make fennel greens sautéed with egg?
To make fennel greens sautéed with egg, soften chopped fennel greens in a little oil, then stir in beaten eggs and cook until set. If the stems are tough, blanch them briefly and drain before sautéing.
What do you put in fennel greens sautéed with egg?
The basic ingredients are fennel greens, eggs, oil, and usually onion, with salt and pepper for seasoning. Some cooks add a squeeze of lemon to balance fennel’s sweet, anise-like flavor, but the greens and eggs are the defining ingredients.
Do fennel greens sautéed with egg use fennel fronds or the bulb?
Fennel greens sautéed with egg are made with the leafy tops and tender stems, not the crisp fennel bulb. The greens have a more delicate, herb-like texture, so add them to the pan before the eggs and cook until tender.
What do fennel greens sautéed with egg taste like?
Fennel greens sautéed with egg taste gently sweet and anise-like, while the egg adds a mild, savory richness. Older stems can be more fibrous and pronounced in flavor, so tender leaves and young shoots make the best-textured dish.
Can you eat fennel greens sautéed with egg for breakfast?
Yes, fennel greens sautéed with egg work well as a savory breakfast, especially with toast or flatbread. Cook the greens until tender before adding the eggs so they do not stay fibrous while the eggs set.
What should you serve with fennel greens sautéed with egg?
Serve fennel greens sautéed with egg with crusty bread, a tomato salad, or plain yogurt for a simple meal. For a more filling plate, add potatoes or grains; the dish already contains eggs, so a second protein is not essential.
Can you use wild fennel for fennel greens sautéed with egg?
Yes, correctly identified wild fennel can be used for fennel greens sautéed with egg, and its flavor may be stronger than cultivated fennel tops. Do not eat a wild plant unless you are certain of its identity, since lookalikes can be unsafe.
Why are fennel greens sautéed with egg bitter?
Fennel greens sautéed with egg may taste bitter if the greens are mature, the stems are tough, or the herbs are overcooked. Choose tender shoots and, if their flavor is especially strong, blanch them briefly and drain before cooking.
How long do fennel greens sautéed with egg last in the fridge?
Fennel greens sautéed with egg keep for up to 3 days in a sealed container in the refrigerator. Refrigerate them promptly after cooking, then reheat only the portion you plan to eat until it is steaming hot.
Can you freeze fennel greens sautéed with egg?
You can freeze fennel greens sautéed with egg, but the eggs may turn watery or rubbery after thawing. For better texture, freeze the cooked greens without eggs, then reheat them in a pan and add freshly cooked egg.
Fennel greens sautéed with egg Vitamins & Minerals
Vitamins
Vitamin K
212.4µg · 177% DV
Vitamin A
513µg · 57% DV
Biotin
15.3µg · 51% DV
Folate
140.4µg · 35% DV
Minerals
Phosphorus
194mg · 28% DV
Selenium
15µg · 27% DV
Manganese
0.56mg · 24% DV
Iron
4.14mg · 23% DV
Potassium ⭐
641mg · 19% DV
Sodium
140mg · 6% DV
Fennel greens sautéed with egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fennel greens sautéed with egg
To burn the 166 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.
What is Fennel greens sautéed with egg?
Fennel greens sautéed with egg is a homestyle dish associated with Turkey’s Aegean and Mediterranean cooking. Chopped wild fennel fronds and tender stems are softened in oil, then cooked with egg; tougher stems may need a little extra time. Wild fennel is valued for its feathery greens and distinctive aroma, rather than the bulb commonly sold as fennel in many supermarkets.
The greens bring a gentle anise-like note, balanced by the mild, soft egg. In Turkey it may be served warm at breakfast with bread, or as a simple side alongside yoghurt and other vegetable dishes. It offers fibre as well as some protein from the egg. For a lighter meal, use a modest amount of oil and pair it with a fresh salad.
How Nutritious Is Fennel greens sautéed with egg?
Nutrient density
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.
Satiety score
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.
Is Fennel greens sautéed with egg 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 Fennel greens sautéed with egg Contain Allergens?
Contains these allergens:
Which Diets Is Fennel greens sautéed with egg Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Fennel greens sautéed with egg Fat Profile
SATURATED
2.61g
MONOUNSATURATED
4.77g
POLYUNSATURATED
1.89g
Omega 6:3 ratio 11.9:1
Above the ideal 4:1 (11.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.