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Fried greens and egg Calories
Detailed nutrition analysis with calories, glycemic index, vitamins and minerals.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Fried greens and egg (150 g) has 180 calories. That works out to 120 calories per 100 g. It contains 5.3 g of carbs, 11.3 g of protein, 12.8 g of fat and 2.3 g of fiber. Its 165 µg of Vitamin K covers 138% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Fried greens and egg Nutrition Facts
Selected: 1 serving (medium) · 150 g
180
KCAL / 150G
Carbs
5.3g
· 2% DV
Protein
11.3g
· 23% DV
Fat
12.8g
· 16% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 25% · Fat 63%
Fried greens and egg nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 180 kcal | |
| Total fat | 12.8 g | 16% |
| Saturated fat | 3.3 g | 16% |
| Trans fat | 0 g | |
| Sodium | 315 mg | 14% |
| Total carbohydrate | 5.3 g | 2% |
| Fiber | 2.3 g | 8% |
| Protein | 11.3 g | 23% |
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 Fried greens and egg?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 180 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (small) | 100 g | 120 kcal |
| 1 piece (medium) | 120 g | 144 kcal |
| 1 cup (medium) | 130 g | 156 kcal |
| 1 piece (large) | 180 g | 216 kcal |
| 2 piece (medium) | 240 g | 288 kcal |
| 1 serving (large) | 250 g | 300 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Fried greens and egg
How do you make fried greens and egg?
Fried greens and egg is made by softening chopped greens in a little oil, then adding eggs and cooking them to your preferred texture. Dry the greens well after washing so excess water does not make the panful steam instead of fry.
What greens work best in fried greens and egg?
Spinach, Swiss chard, kale, and spring onions all work well in fried greens and egg. You can use one variety or combine several; add tougher leaves first and tender herbs near the end so everything cooks without the delicate greens losing their flavor.
Can you make fried greens and egg with frozen spinach?
Yes, frozen spinach can be used for fried greens and egg, but thaw and squeeze out its excess liquid first. Cook it in the pan until the remaining moisture evaporates before adding the eggs, or the finished dish may turn watery.
Why does fried greens and egg turn watery?
Fried greens and egg often turns watery because wet leaves release moisture as they cook, especially when the pan is crowded. Dry the greens thoroughly and cook them in batches if needed; let their liquid evaporate before cracking in the eggs.
When should you add the eggs to fried greens and egg?
Add the eggs to fried greens and egg after the greens have wilted and most of their liquid has evaporated. This gives the leaves time to cook while helping the eggs stay tender; stir them in for a scramble or leave them whole to set on top.
What can you serve with fried greens and egg?
Fried greens and egg pairs well with toast, crusty bread, or warm flatbread, which can be used to scoop up the egg and greens. For a fuller meal, serve it with sliced tomatoes, yogurt, or a simple salad.
Can you prepare fried greens and egg ahead of time?
You can wash and chop the greens for fried greens and egg ahead of time, but it is best to cook the eggs just before serving. Preparing the whole dish in advance can leave the greens soft and the eggs dry when reheated.
How long do leftovers of fried greens and egg last?
Leftover fried greens and egg keeps in a covered container in the refrigerator for 3–4 days. Reheat it in a pan over low heat until steaming hot, stirring gently; the eggs may become firmer than when freshly cooked.
Can you freeze fried greens and egg?
Freezing fried greens and egg is possible, but it is not ideal because cooked eggs can become rubbery and the greens may release water when thawed. For better texture, freeze cooked greens separately and add freshly cooked eggs when serving.
Is fried greens and egg a good breakfast?
Yes, fried greens and egg can make a satisfying breakfast because the eggs provide protein and the greens add flavor and texture. Pair it with bread or another filling side if you need a more substantial morning meal.
Fried greens and egg Vitamins & Minerals
Vitamins
Vitamin K
165µg · 138% DV
Biotin
18µg · 60% DV
B12
1.05µg · 44% DV
Vitamin A
270µg · 30% DV
Minerals
Selenium
17µg · 31% DV
Phosphorus
165mg · 24% DV
Manganese
0.35mg · 15% DV
Iron
2.55mg · 14% DV
Sodium
315mg · 14% DV
Potassium ⭐
315mg · 9% DV
Fried greens and egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fried greens and egg
To burn the 180 calories in 1 serving (medium) (150 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 Fried greens and egg?
Fried greens and egg is a simple pan-cooked dish rather than a fixed recipe: leafy greens or tender herbs are softened in a little oil, then cooked with egg. The greens might be spinach, chard, spring onions or whatever is in season. It fits the home-style cooking found across Turkey, where the ingredients vary by region and household.
It is often served hot for breakfast or as a light meal, with bread for scooping and perhaps tomatoes or yoghurt alongside. The greens bring volume and some fibre, while the egg and cooking oil make the dish more filling; it provides 7.5 g of protein per 100 g. For a lighter version, use a modest amount of oil and add extra greens.
How Nutritious Is Fried greens and 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 Fried greens and 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 Fried greens and egg Contain Allergens?
Contains these allergens:
Which Diets Is Fried greens and egg 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
Fried greens and egg Fat Profile
SATURATED
3.3g
MONOUNSATURATED
4.95g
POLYUNSATURATED
1.95g
Omega 6:3 ratio 8.2:1
Above the ideal 4:1 (8.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.