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Herb egg dish Calories
Herb egg dish combines eggs with assorted fresh herbs (such as nettle, chard, spinach, green onions, dill), cooked together. It is rich in protein, vitamins, and minerals.
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Herb egg dish (150 g) has 165 calories. That works out to 110 calories per 100 g. It contains 6.8 g of carbs, 10.8 g of protein, 10.6 g of fat and 2.7 g of fiber. Its 180 µg of Vitamin K covers 150% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Herb egg dish Nutrition Facts
Selected: 1 serving (medium) · 150 g
165
KCAL / 150G
Carbs
6.8g
· 2% DV
Protein
10.8g
· 22% DV
Fat
10.6g
· 14% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 16% · Protein 26% · Fat 58%
Herb egg dish nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 165 kcal | |
| Total fat | 10.6 g | 14% |
| Saturated fat | 3.15 g | 16% |
| Trans fat | 0.02 g | |
| Sodium | 180 mg | 8% |
| Total carbohydrate | 6.8 g | 2% |
| Fiber | 2.7 g | 10% |
| Protein | 10.8 g | 22% |
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 Herb egg dish?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 165 kcal |
| 1 slice (thin) | 80 g | 88 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (small) | 100 g | 110 kcal |
| 1 piece (medium) | 120 g | 132 kcal |
| 1 slice (thick) | 120 g | 132 kcal |
| 1 cup (medium) | 140 g | 154 kcal |
| 1 piece (large) | 180 g | 198 kcal |
| 1 serving (large) | 200 g | 220 kcal |
| 1 cup (large) | 200 g | 220 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Herb egg dish
How do you make a Herb egg dish?
To make a Herb egg dish, cook washed, chopped greens in a pan until tender, then add beaten eggs and cook until set. You can stir the eggs through the greens or leave them more intact.
What herbs go in a Herb egg dish?
A Herb egg dish can include spinach, chard, nettles, dill, and spring onions. The combination varies with the season and what is available; use edible greens, wash them thoroughly, and remove tough stems.
Can you make a Herb egg dish with nettles?
Yes, nettles work well in a Herb egg dish. Wear gloves when handling them, wash them carefully, and cook them thoroughly; cooking removes the stinging effect that fresh nettles can cause.
Is a Herb egg dish the same as a herb omelette?
Not exactly. A Herb egg dish cooks assorted greens as a substantial part of the meal, with egg mixed in or cooked over them; a herb omelette usually treats the herbs as a filling or seasoning for eggs.
Is a Herb egg dish a traditional Turkish dish?
A Herb egg dish is a home-style preparation associated with Turkish cooking, where seasonal greens are often cooked with eggs. There is no single fixed recipe, so the herbs and method differ between households and regions.
What can you serve with a Herb egg dish?
Serve a Herb egg dish with bread, plain yogurt, or a crisp salad. These pairings complement the cooked greens and eggs without requiring another elaborate dish, making it suitable for breakfast or a light meal.
Should you cook the greens before adding eggs to a Herb egg dish?
Yes, cook the greens first in a Herb egg dish. This lets excess moisture evaporate and softens sturdier leaves; add the eggs once the greens are tender, then cook until the eggs are set.
Can you use frozen spinach in a Herb egg dish?
Yes, frozen spinach can be used in a Herb egg dish. Thaw it and squeeze out excess water before cooking, or the finished dish may become watery and the eggs may not set as well.
How do you store leftover Herb egg dish?
Refrigerate leftover Herb egg dish promptly in a covered container rather than leaving it out. Reheat only the portion you plan to eat, until it is hot throughout, and avoid repeatedly cooling and reheating it.
Can you freeze a Herb egg dish?
Yes, but freezing can make the greens release water and change the texture of the eggs. Freeze it in portions, thaw it in the refrigerator, and reheat it in a pan for a more even result.
Herb egg dish Vitamins & Minerals
Vitamins
Vitamin K
180µg · 150% DV
B12
1.2µg · 50% DV
Biotin
15µg · 50% DV
Vitamin A
330µg · 37% DV
Minerals
Selenium
17µg · 31% DV
Phosphorus
165mg · 24% DV
Manganese
0.51mg · 22% DV
Zinc
1.65mg · 15% DV
Potassium ⭐
315mg · 9% DV
Sodium
180mg · 8% DV
Herb egg dish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Herb egg dish
To burn the 165 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 Herb egg dish?
Herb egg dish is a home-style preparation of eggs cooked with seasonal greens and herbs. In Turkey, the mix may include spinach, chard, nettles or spring onions, with fresh herbs such as dill; the exact combination varies with the season and region.
As the greens soften, the eggs bind them into a tender, savoury dish. It is often served warm with bread for breakfast or as a simple light meal. The eggs contribute protein, while the greens add fibre and a fresh, earthy flavour. For a lighter serving, use a modest amount of cooking oil and pair it with plain yoghurt or a crisp salad.
How Nutritious Is Herb egg dish?
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 Herb egg dish 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 Herb egg dish Contain Allergens?
Contains these allergens:
Which Diets Is Herb egg dish 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
Herb egg dish Fat Profile
SATURATED
3.15g
MONOUNSATURATED
4.2g
POLYUNSATURATED
1.65g
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.