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Sautéed salsify with egg Calories
Sautéed salsify greens with egg; provides protein and fiber.
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sautéed salsify with egg (180 g) has 212 calories. That works out to 118 calories per 100 g. It contains 9.2 g of carbs, 11.5 g of protein, 14.6 g of fat and 4.1 g of fiber. Its 212.4 µg of Vitamin K covers 177% of the Daily Value. Its glycemic index is 8 (low), so it raises blood sugar slowly.
Sautéed salsify with egg Nutrition Facts
Selected: 1 serving (medium) · 180 g
212
KCAL / 180G
Carbs
9.2g
· 3% DV
Protein
11.5g
· 23% DV
Fat
14.6g
· 19% 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 17% · Protein 21% · Fat 62%
Sautéed salsify with egg nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 212 kcal | |
| Total fat | 14.6 g | 19% |
| Saturated fat | 3.6 g | 18% |
| Trans fat | 0.04 g | |
| Sodium | 297 mg | 13% |
| Total carbohydrate | 9.2 g | 3% |
| Fiber | 4.1 g | 15% |
| Protein | 11.5 g | 23% |
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 Sautéed salsify with egg?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 212 kcal |
| 1 tablespoon (grated) | 18 g | 21 kcal |
| 2 tablespoon (grated) | 36 g | 42 kcal |
| 1 piece (half) | 90 g | 106 kcal |
| 100 g | 100 g | 118 kcal |
| 1 serving (small) | 120 g | 142 kcal |
| 1 cup (chopped) | 140 g | 165 kcal |
| 1 serving (large) | 260 g | 307 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Sautéed salsify with egg
What is yumurtalı çiriş kavurması?
Yumurtalı çiriş kavurması is a Turkish spring-green dish cooked with egg. The English file name, “Sautéed salsify with egg,” is misleading: çiriş is a wild Turkish green, not true salsify. Recipes often add onion, though the exact seasoning varies by household.
How do you make yumurtalı çiriş kavurması?
To make yumurtalı çiriş kavurması, wash and chop the çiriş greens, then sauté them until tender and their released liquid has mostly evaporated. Add beaten or whole eggs and cook until set. Onion and pepper are common additions, but neither is essential.
When is çiriş in season for yumurtalı çiriş kavurması?
Fresh çiriş for yumurtalı çiriş kavurması is mainly available in spring, particularly in eastern and southeastern Turkey. It is a short-season wild green, so look for fresh bunches at Turkish or regional markets during spring rather than expecting it year-round.
How do you clean çiriş for yumurtalı çiriş kavurması?
For yumurtalı çiriş kavurması, trim off the roots and any tough or yellowing parts, then rinse the leaves several times to remove grit. Drain them thoroughly before chopping; wet greens release extra water in the pan and can make the dish soggy.
What does yumurtalı çiriş kavurması taste like?
Yumurtalı çiriş kavurması has a mild, savory, distinctly green flavor, with egg softening the taste of the wild herb. Tender, freshly picked çiriş is usually less tough and sharp-tasting than older leaves, so remove coarse stems before cooking.
How do you stop yumurtalı çiriş kavurması from becoming watery?
To keep yumurtalı çiriş kavurması from turning watery, drain the washed greens well and cook them uncovered over medium-high heat. Let their liquid evaporate before adding the eggs; covering the pan traps steam and can leave the greens limp.
Can you add onion to yumurtalı çiriş kavurması?
Yes, onion is a common addition to yumurtalı çiriş kavurması. Soften finely chopped onion in the pan before adding the greens for a sweeter, fuller flavor, or leave it out if you want the distinctive taste of çiriş to stand out.
What do you serve with yumurtalı çiriş kavurması?
Yumurtalı çiriş kavurması is often served hot with bread and can be accompanied by plain yogurt or cacık. It works for breakfast or as a light main dish; serve it soon after cooking so the egg stays tender.
Can you freeze yumurtalı çiriş kavurması?
Freezing fully cooked yumurtalı çiriş kavurması is not ideal because the egg and greens may become watery and soft after thawing. For a better texture, freeze cooked çiriş without egg, then thaw, reheat, and add freshly cooked egg when serving.
How should you store leftover yumurtalı çiriş kavurması?
Refrigerate leftover yumurtalı çiriş kavurması in a covered container once it has cooled, and eat it within a few days. Reheat it thoroughly in a pan, and avoid repeatedly cooling and reheating the egg dish.
Sautéed salsify with egg Vitamins & Minerals
Vitamins
Vitamin K
212.4µg · 177% DV
Biotin
19.8µg · 66% DV
Vitamin A
297µg · 33% DV
B12
0.76µg · 32% DV
Minerals
Phosphorus
202mg · 29% DV
Selenium
15µg · 27% DV
Manganese
0.56mg · 24% DV
Iron
3.78mg · 21% DV
Potassium ⭐
446mg · 13% DV
Sodium
297mg · 13% DV
Sautéed salsify with egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sautéed salsify with egg
To burn the 212 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 Sautéed salsify with egg?
Yumurtalı çiriş kavurması is a Turkish pan-cooked dish of çiriş, a seasonal wild green gathered in parts of eastern and southeastern Anatolia, finished with eggs. Recipes often include onion, too. The greens cook down to a tender, savory dish with a fresh, gently grassy flavor.
It is usually served hot, with bread as a simple meal or alongside other dishes; in Turkey, it can also appear at breakfast. For English-speaking readers, think of it as a regional Turkish greens-and-eggs skillet rather than a salsify dish. It provides both protein and fibre, with 6.4 g of protein per 100 g. Use a light hand with the oil, and serve it with plain yoghurt or a crisp salad.
How Nutritious Is Sautéed salsify 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 Sautéed salsify 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 Sautéed salsify with egg Contain Allergens?
Contains these allergens:
Which Diets Is Sautéed salsify 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
Sautéed salsify with egg Fat Profile
SATURATED
3.6g
MONOUNSATURATED
5.76g
POLYUNSATURATED
2.16g
Omega 6:3 ratio 13.1:1
Above the ideal 4:1 (13.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.