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Egg-based, wild-herb omelet, protein-rich
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Omelet with sakarca herb (120 g) has 185 calories. That works out to 154 calories per 100 g. It contains 2.9 g of carbs, 12.2 g of protein, 13.7 g of fat and 0.8 g of fiber. Its 21.6 µg of Biotin covers 72% of the Daily Value. Its glycemic index is 2 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 120 g
185
KCAL / 120G
Carbs
2.9g
· 1% DV
Protein
12.2g
· 24% DV
Fat
13.7g
· 18% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 6% · Protein 27% · Fat 67%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 185 kcal | |
| Total fat | 13.7 g | 18% |
| Saturated fat | 3.6 g | 18% |
| Trans fat | 0.04 g | |
| Sodium | 174 mg | 8% |
| Total carbohydrate | 2.9 g | 1% |
| Fiber | 0.8 g | 3% |
| Protein | 12.2 g | 24% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 185 kcal |
| 0.25 piece (quarter) | 30 g | 46 kcal |
| ½ piece (half) | 60 g | 92 kcal |
| 1 piece (small) | 80 g | 123 kcal |
| 100 g | 100 g | 154 kcal |
| 1 cup (chopped) | 140 g | 216 kcal |
| 1 piece (large) | 170 g | 262 kcal |
| 1 serving (extra large) | 200 g | 308 kcal |
| 2 piece (double) | 240 g | 370 kcal |
Calculated from 154 calories per 100 g.
Sakarca is a locally gathered wild green used in parts of Turkey, especially in Black Sea cooking. Common names can refer to different plants, so a reliable local identification matters before using foraged sakarca in an omelet.
To make an Omelet with sakarca herb, wash and trim the greens, boil them until tender, and drain them well. Briefly cook the greens in a pan, add beaten eggs, and cook until the eggs are set.
Boiling the sakarca first is a common preparation and softens the greens before they meet the eggs. Drain it thoroughly afterward; excess water can make the omelet watery and slow the eggs from setting.
An Omelet with sakarca herb tastes savory and egg-rich, with a distinct green, herbal note from the sakarca. The strength and texture of that flavor can vary with the plant and how it was prepared.
An Omelet with sakarca herb is associated with regional home cooking in Turkey, particularly the Black Sea area where sakarca is gathered and cooked. Recipes and serving habits vary between households.
Yes, you can make a similar omelet with spinach or another cooked leafy green, but it will not have sakarca’s distinctive local flavor. Cook and drain the substitute before adding the eggs.
Yes, frozen sakarca works in an Omelet with sakarca herb. Thaw it and press or drain away excess liquid first; if it was already cooked before freezing, warm it briefly in the pan before adding eggs.
Drain the sakarca very well before adding it to the pan. If the greens release liquid as they heat, let that moisture evaporate before pouring in the eggs so the omelet can set properly.
Serve an Omelet with sakarca herb with crusty bread and fresh tomatoes or a simple salad. These sides complement its savory, herbal flavor without covering it up.
Only use foraged sakarca when an experienced local expert has identified it with certainty. Wild plants can resemble toxic species, and cooking does not make a wrongly identified plant safe to eat.
Vitamins
Biotin
21.6µg · 72% DV
Vitamin K
50.4µg · 42% DV
B12
0.9µg · 38% DV
B2
0.41mg · 32% DV
Minerals
Selenium
22µg · 40% DV
Phosphorus
198mg · 28% DV
Iodine
26µg · 17% DV
Iron
2.16mg · 12% DV
Sodium
174mg · 8% DV
Potassium ⭐
222mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 185 calories in 1 piece (medium) (120 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.
Omelet with sakarca herb brings eggs together with sakarca, a wild green used in Black Sea cooking in Turkey. The herb is washed and trimmed, and some cooks briefly boil and drain it before adding it to the pan. Eggs soften its earthy, leafy flavour, giving the omelet a tender texture with flecks of green.
In Turkey, it is often served warm for breakfast, alongside bread, fresh vegetables and tea, though it also makes a simple light meal with yogurt or a salad. The eggs make it a protein-rich choice, while the herb adds a little fibre. For a lighter version, use just enough oil to coat the pan, and drain the greens well so they do not make the omelet watery.
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.
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.
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
3.6g
MONOUNSATURATED
5.28g
POLYUNSATURATED
2.04g
Omega 6:3 ratio 15.8:1
Above the ideal 4:1 (15.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.