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Galdirek with Egg Calories
Traditional Aegean dish made with galdirek greens and eggs
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Galdirek with Egg (180 g) has 135 calories. That works out to 75 calories per 100 g. It contains 9.4 g of carbs, 8.3 g of protein, 6.7 g of fat and 4.5 g of fiber. Its 198 µg of Vitamin K covers 165% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Galdirek with Egg Nutrition Facts
Selected: 1 serving (medium) · 180 g
135
KCAL / 180G
Carbs
9.4g
· 3% DV
Protein
8.3g
· 17% DV
Fat
6.7g
· 9% DV
Fiber
4.5g
· 16% 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%
Galdirek with Egg nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 135 kcal | |
| Total fat | 6.7 g | 9% |
| Saturated fat | 1.98 g | 10% |
| Trans fat | 0 g | |
| Sodium | 198 mg | 9% |
| Total carbohydrate | 9.4 g | 3% |
| Fiber | 4.5 g | 16% |
| Protein | 8.3 g | 17% |
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 Galdirek with Egg?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 135 kcal |
| 1 piece (small) | 80 g | 60 kcal |
| 100 g | 100 g | 75 kcal |
| 1 serving (small) | 120 g | 90 kcal |
| 1 cup (medium) | 140 g | 105 kcal |
| 1 piece (medium) | 150 g | 113 kcal |
| 1 cup (large) | 200 g | 150 kcal |
| 1 piece (large) | 220 g | 165 kcal |
| 1 serving (large) | 250 g | 188 kcal |
Calculated from 75 calories per 100 g.
Frequently Asked Questions About Galdirek with Egg
How do you make Galdirek with Egg?
To make Galdirek with Egg, clean and chop the greens, cook them in a pan until tender, then add eggs and cook until set. Many home versions start by sautéing the greens with onion.
What is the galdirek in Galdirek with Egg?
Galdirek is a regional name for edible greens used in Turkish home cooking; the plant may also be called galdirik or ıspıt locally. Since regional names can vary, buy it from a reliable source rather than guessing at wild plants.
How do you clean galdirek for Galdirek with Egg?
Trim away wilted or tough parts, then rinse the galdirek leaves and stems several times to remove grit caught between them. Drain well before chopping so excess water does not dilute the pan juices.
When should you add the egg to Galdirek with Egg?
Add the eggs after the galdirek greens have softened. You can crack them directly into spaces in the pan or pour in beaten eggs, then cover briefly if you want the tops to set evenly.
Does galdirek in Galdirek with Egg taste like spinach?
Galdirek is a leafy green, but its flavor and texture are not identical to spinach; it can taste more distinctive and may have firmer stems. Cook it until tender before adding eggs for a softer, more even dish.
Do you need to boil galdirek before making Galdirek with Egg?
No, boiling is not essential for Galdirek with Egg. You can cook finely chopped galdirek directly in a pan; briefly blanch it first if you prefer a softer texture, then drain it thoroughly.
What can you serve with Galdirek with Egg?
Serve Galdirek with Egg with bread, plain yogurt, or a fresh salad for a simple meal. Since the dish already includes eggs, it also works well as a light lunch rather than needing another main course.
How should you store leftover Galdirek with Egg?
Refrigerate leftover Galdirek with Egg in a covered container once it has cooled, and reheat only the portion you plan to eat. Discard it if it has been left at room temperature for an extended period.
Can you freeze galdirek for Galdirek with Egg?
Yes, you can freeze the greens for later Galdirek with Egg. Clean and briefly blanch them, drain and cool them well, then freeze in portions; thaw and squeeze out excess water before cooking.
Can you eat galdirek raw instead of cooking Galdirek with Egg?
Galdirek is usually prepared cooked in dishes such as Galdirek with Egg. Because the plant can be difficult to identify by a regional name alone, do not eat wild leaves raw unless a knowledgeable source has confirmed the species.
Galdirek with Egg Vitamins & Minerals
Vitamins
Vitamin K
198µg · 165% DV
Vitamin A
396µg · 44% DV
Biotin
12.6µg · 42% DV
B12
0.9µg · 38% DV
Minerals
Selenium
13µg · 24% DV
Phosphorus
122mg · 17% DV
Calcium
162mg · 16% DV
Copper
0.14mg · 16% DV
Potassium ⭐
468mg · 14% DV
Sodium
198mg · 9% DV
Galdirek with Egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Galdirek with Egg
To burn the 135 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 Galdirek with Egg?
Galdirek with egg is a regional Turkish home-cooked dish made by cooking galdirek, a leafy wild green, and finishing it with eggs. It is associated with seasonal cooking in the Aegean, where the greens are prepared while tender and in season.
The greens turn soft and mellow as they cook, while the egg makes the dish more substantial. Serve it warm with bread for lunch or supper; it can also fit a savoury breakfast. Its vegetables provide fibre, and the eggs add protein, making it a satisfying meat-free plate. Use a modest amount of oil for a lighter version, or pair it with yoghurt or a crisp salad.
How Nutritious Is Galdirek 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 Galdirek 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 Galdirek with Egg Contain Allergens?
Contains these allergens:
Which Diets Is Galdirek with Egg 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
Galdirek with Egg Fat Profile
SATURATED
1.98g
MONOUNSATURATED
2.34g
POLYUNSATURATED
1.08g
Omega 6:3 ratio 5.8:1
Above the ideal 4:1 (5.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.