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Kengel with egg Calories
Kengel cooked 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 Kengel with egg (180 g) has 166 calories. That works out to 92 calories per 100 g. It contains 11 g of carbs, 9.7 g of protein, 9.2 g of fat and 5 g of fiber. Its 140.4 µg of Vitamin K covers 117% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Kengel with egg Nutrition Facts
Selected: 1 serving (medium) · 180 g
166
KCAL / 180G
Carbs
11g
· 4% DV
Protein
9.7g
· 19% DV
Fat
9.2g
· 12% DV
Fiber
5g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 27% · Protein 23% · Fat 50%
Kengel with egg nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 166 kcal | |
| Total fat | 9.2 g | 12% |
| Saturated fat | 2.43 g | 12% |
| Trans fat | 0.04 g | |
| Sodium | 297 mg | 13% |
| Total carbohydrate | 11 g | 4% |
| Fiber | 5 g | 18% |
| Protein | 9.7 g | 19% |
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 Kengel with egg?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 166 kcal |
| 1 tablespoon (mini) | 18 g | 17 kcal |
| 2 tablespoon (double) | 36 g | 33 kcal |
| 1 piece (small) | 90 g | 83 kcal |
| 100 g | 100 g | 92 kcal |
| 1 cup (medium) | 170 g | 156 kcal |
| 1 cup (large) | 240 g | 221 kcal |
| 1 serving (large) | 260 g | 239 kcal |
| 1 piece (jumbo) | 320 g | 294 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Kengel with egg
What is Kengel with egg?
Kengel with egg is a Turkish home-style dish made by cooking kengel, a spiny wild spring vegetable, and combining it with egg. The plant is also called kenger in some regions, and local recipes may add onion or other seasonings.
What does Kengel with egg taste like?
Kengel with egg has a tender, earthy flavor with a slight bitterness from the wild greens, balanced by the mild taste of cooked egg. Onion, when included, adds sweetness, while thorough boiling can soften the plant’s sharper edge.
How do you cook Kengel with egg?
To make Kengel with egg, remove the plant’s spines, wash it well, and boil it until tender. Drain it, sauté it in a pan, then add beaten egg and cook until the egg is set. Some regional versions start by sautéing onion.
Where does Kengel with egg come from?
Kengel with egg is associated with home cooking in eastern and southeastern Turkey, where wild greens are used in seasonal dishes. The plant and recipe can have different names and small variations from one region or household to another.
Do you have to boil kengel before making Kengel with egg?
Yes, boiling kengel until tender is a common first step before making Kengel with egg. It softens the tough plant and lets you drain away the cooking water before sautéing the greens and adding the egg.
How do you remove the spines from kengel for Kengel with egg?
Use a knife or gloves to remove the tough spines from kengel before preparing Kengel with egg, then rinse the pieces thoroughly. Dirt and grit can collect around the plant’s leaves and stems, so wash them carefully before cooking.
Can you use frozen kengel for Kengel with egg?
Yes, frozen kengel can work in Kengel with egg if it was cleaned before freezing. Thaw it, drain off excess water, and heat it in the pan before adding the egg so the finished dish does not turn watery.
Can you eat the stems in Kengel with egg?
Yes, the tender stems can be eaten in Kengel with egg once their tough, spiny outer parts are removed and they are cooked until soft. Discard hard or woody sections, which may remain unpleasantly chewy even after cooking.
Is it safe to gather wild kengel for Kengel with egg?
Only gather wild kengel for Kengel with egg if you can identify the plant with certainty and know the area is safe for foraging. Do not eat a plant based on a photo or guess, since wild plants can be misidentified or contaminated.
Can you freeze leftover Kengel with egg?
You can freeze leftover Kengel with egg, but the cooked egg may become softer or slightly rubbery after thawing. Cool the dish promptly, freeze it in a sealed container, and reheat it thoroughly; for the best texture, eat it fresh or refrigerated.
Kengel with egg Vitamins & Minerals
Vitamins
Vitamin K
140.4µg · 117% DV
Biotin
10.8µg · 36% DV
B2
0.29mg · 22% DV
B12
0.5µg · 21% DV
Minerals
Phosphorus
194mg · 28% DV
Selenium
15µg · 27% DV
Manganese
0.43mg · 19% DV
Copper
0.16mg · 18% DV
Potassium ⭐
459mg · 14% DV
Sodium
297mg · 13% DV
Kengel with egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kengel 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 Kengel with egg?
Kengel with egg is a regional home-style dish made with the young shoots of kengel, a wild edible plant associated especially with eastern and southeastern Turkey. The shoots are cleaned and chopped; depending on local and household practice, they may be boiled first, then cooked in a pan and combined with egg. Some cooks add onion.
The cooked greens are tender with a lightly herbal flavour, while the egg makes the dish more substantial. In Turkey it is usually served warm, often with bread as part of lunch or dinner. It provides protein and fibre, and fits well into a vegetable-forward meal. For a lighter version, use a modest amount of cooking fat and serve it with salad or plain yoghurt.
How Nutritious Is Kengel 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 Kengel 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 Kengel with egg Contain Allergens?
Contains these allergens:
Which Diets Is Kengel 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
Kengel with egg Fat Profile
SATURATED
2.43g
MONOUNSATURATED
3.69g
POLYUNSATURATED
1.62g
Omega 6:3 ratio 16.4:1
Above the ideal 4:1 (16.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.