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Wild Greens with Egg Calories
Cooked wild greens with egg; provides protein, fiber, and micronutrients.
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Wild Greens with Egg (180 g) has 166 calories. That works out to 92 calories per 100 g. It contains 7.4 g of carbs, 10.1 g of protein, 10.4 g of fat and 4.1 g of fiber. Its 333 µg of Vitamin K covers 278% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Wild Greens with Egg Nutrition Facts
Selected: 1 serving (medium) · 180 g
166
KCAL / 180G
Carbs
7.4g
· 3% DV
Protein
10.1g
· 20% DV
Fat
10.4g
· 13% 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 18% · Protein 25% · Fat 57%
Wild Greens with Egg nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 166 kcal | |
| Total fat | 10.4 g | 13% |
| Saturated fat | 2.88 g | 14% |
| Trans fat | 0.04 g | |
| Sodium | 288 mg | 13% |
| Total carbohydrate | 7.4 g | 3% |
| Fiber | 4.1 g | 15% |
| Protein | 10.1 g | 20% |
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 Wild Greens with Egg?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 166 kcal |
| 1 tablespoon (grated) | 20 g | 18 kcal |
| 1 piece (half) | 90 g | 83 kcal |
| 100 g | 100 g | 92 kcal |
| 1 serving (small) | 120 g | 110 kcal |
| 1 cup (chopped) | 140 g | 129 kcal |
| 1 piece (whole) | 180 g | 166 kcal |
| 1 serving (large) | 260 g | 239 kcal |
| 2 piece (double) | 360 g | 331 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Wild Greens with Egg
What wild greens are used in Wild Greens with Egg?
Wild Greens with Egg uses ıspıt, also called kaldırık in Turkey; it is Trachystemon orientalis, a leafy wild plant in the borage family. The English dish name is broad, so other regional recipes may use different greens.
How do you make Wild Greens with Egg without making it watery?
Drain the cooked greens thoroughly before adding them to the pan. Let excess moisture evaporate while they cook, then add the egg; this helps the finished Wild Greens with Egg stay tender rather than watery.
Is ıspıt in Wild Greens with Egg the same as spinach?
No. The ıspıt used in Wild Greens with Egg is Trachystemon orientalis, a distinct wild green, not spinach. Spinach can be used as a practical substitute, but the flavor and traditional character of the dish will be different.
What does Wild Greens with Egg taste like?
Wild Greens with Egg has a savory, leafy flavor with the richness of cooked egg. Its taste varies with the greens used; ıspıt, the Turkish plant in the traditional version, has a character distinct from familiar cultivated greens such as spinach.
Can you forage the greens for Wild Greens with Egg yourself?
Only forage greens for Wild Greens with Egg if you can identify ıspıt with certainty. Wild plants can resemble inedible or toxic species, so buy the greens from a reliable source rather than guessing from a photo or description.
Can you use spinach or chard in Wild Greens with Egg?
Yes, spinach or chard can stand in for ıspıt in Wild Greens with Egg. Wash and cook the substitute until tender, then add the egg; spinach usually releases more water, so drain it well before finishing the dish.
Can you freeze Wild Greens with Egg?
You can freeze Wild Greens with Egg, but the egg may become rubbery or watery after thawing. For a better texture, freeze the cooked greens before adding egg, thaw them, heat them in a pan, and cook in fresh egg.
Is onion traditionally added to Wild Greens with Egg?
Onion is a common addition to Wild Greens with Egg, though recipes vary by household. Many cooks soften chopped onion first, add the prepared greens, and stir in the egg once the greens are cooked.
Should Wild Greens with Egg be served hot or cold?
Wild Greens with Egg is usually served warm, soon after the egg has cooked. It can be eaten after cooling, but chilled leftovers have a firmer texture and are better treated as leftovers than as the traditional freshly cooked dish.
Where does Wild Greens with Egg come from?
Wild Greens with Egg is associated with the Black Sea region of Turkey, especially its western areas, where ıspıt is also known as kaldırık. Home recipes differ in how they season and cook the greens, so there is no single fixed version.
Wild Greens with Egg Vitamins & Minerals
Vitamins
Vitamin K
333µg · 278% DV
Biotin
15.3µg · 51% DV
Vitamin A
378µg · 42% DV
Folate
140.4µg · 35% DV
Minerals
Manganese
0.83mg · 36% DV
Selenium
16µg · 29% DV
Phosphorus
194mg · 28% DV
Iron
4.32mg · 24% DV
Potassium ⭐
576mg · 17% DV
Sodium
288mg · 13% DV
Wild Greens with Egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wild Greens 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 Wild Greens with Egg?
Wild greens with egg is a home-style Turkish dish made by cooking ispıt, a foraged leafy green associated with the western Black Sea region, with eggs. The leaves are cleaned and softened—often with onion—before beaten or whole eggs are added; household versions vary.
The cooked greens are tender, with a mild, earthy taste, and the egg makes the dish more filling. In Turkey it may be served warm at breakfast or as part of lunch or dinner, usually with bread. It offers protein, fibre and micronutrients; a 100 g portion has 5.6 g of protein. For a lighter plate, use just enough oil to soften the greens and pair the dish with a fresh salad.
How Nutritious Is Wild Greens 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 Wild Greens 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 Wild Greens with Egg Contain Allergens?
Contains these allergens:
Which Diets Is Wild Greens 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
Wild Greens with Egg Fat Profile
SATURATED
2.88g
MONOUNSATURATED
3.96g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 7.4:1
Above the ideal 4:1 (7.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.