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Wild sarmasik greens cooked with egg; provides protein, fiber, and micronutrients.
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Sarmaşık with egg (180 g) has 166 calories. That works out to 92 calories per 100 g. It contains 7.4 g of carbs, 10.4 g of protein, 11 g of fat and 4.1 g of fiber. Its 302.4 µg of Vitamin K covers 252% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
166
KCAL / 180G
Carbs
7.4g
· 3% DV
Protein
10.4g
· 21% DV
Fat
11g
· 14% 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 24% · Fat 59%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 166 kcal | |
| Total fat | 11 g | 14% |
| Saturated fat | 2.79 g | 14% |
| Trans fat | 0.04 g | |
| Sodium | 158 mg | 7% |
| Total carbohydrate | 7.4 g | 3% |
| Fiber | 4.1 g | 15% |
| Protein | 10.4 g | 21% |
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 serving (medium) | 180 g | 166 kcal |
| 1 tablespoon (small) | 18 g | 17 kcal |
| 1 ounce (small) | 28 g | 26 kcal |
| 3 tablespoon (medium) | 54 g | 50 kcal |
| 1 piece (small) | 90 g | 83 kcal |
| 100 g | 100 g | 92 kcal |
| 1 cup (chopped) | 140 g | 129 kcal |
| 2 piece (double) | 180 g | 166 kcal |
| 1 serving (large) | 250 g | 230 kcal |
Calculated from 92 calories per 100 g.
Sarmaşık with egg is a Turkish dish of wild sarmaşık greens cooked with eggs. The name sarmaşık can refer to different wild plants in different regions, so the exact greens and their texture may vary from one local recipe to another.
Sarmaşık with egg is commonly made by cleaning and briefly boiling the greens, draining them, then sautéing them—often with onion—and adding beaten egg. Cook until the egg is set and the greens are tender.
Sarmaşık greens usually have a distinctive, slightly bitter, earthy taste, though it varies with the plant and how young the shoots are. In sarmaşık with egg, the egg and sautéed onion soften that sharpness without hiding the greens completely.
No, sarmaşık is not simply another name for asparagus. It is a regional Turkish name for wild greens, and its botanical meaning can differ by location; sarmaşık with egg should not be assumed to contain asparagus.
Briefly blanching the sarmaşık greens and draining the water can reduce their bitterness before making the dish. The degree of bitterness depends on the particular plant and how mature it is; sautéing with onion can also balance the flavor.
Only forage sarmaşık if you can identify the exact edible plant with confidence. The local name can refer to different species, and some wild plants are unsafe to eat; avoid gathering greens near roads or treated land.
Sarmaşık greens are generally gathered in spring, when the shoots are young and tender. Timing varies with local weather and the plant meant by the regional name, so fresh sarmaşık with egg is most often associated with spring cooking.
Remove tough or woody parts from the sarmaşık, then rinse the tender shoots and leaves thoroughly in several changes of water. Wild greens can hold grit and debris, so careful sorting and washing matter before preparing sarmaşık with egg.
Keep cooked sarmaşık with egg covered in the refrigerator and eat it within a few days. Refrigerate leftovers promptly, and discard the dish if it has been left at room temperature for an extended period.
Sarmaşık with egg works well with bread, yogurt, or other simple seasonal dishes. It is commonly served warm as a light meal or as part of a spread; a squeeze of lemon can brighten the earthy greens.
Vitamins
Vitamin K
302.4µg · 252% DV
Vitamin A
513µg · 57% DV
Biotin
15.3µg · 51% DV
Vitamin C
33.12mg · 37% DV
Minerals
Manganese
0.7mg · 30% DV
Selenium
16µg · 29% DV
Phosphorus
194mg · 28% DV
Copper
0.2mg · 22% DV
Potassium ⭐
562mg · 17% DV
Sodium
158mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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.
Sarmaşık with egg is a Turkish home-style dish of wild sarmaşık greens cooked with eggs. The tender shoots are cleaned, chopped and softened in a pan before the eggs are added; some cooks also start with onion. Sarmaşık is gathered and eaten as a wild green in parts of Turkey, rather than being a familiar cultivated vegetable everywhere.
Its flavour is green and slightly bitter, while cooking makes the shoots tender but can leave a little bite. Serve it warm with bread for breakfast or as a simple lunch or supper, often alongside yoghurt. The egg contributes protein, and the greens add fibre and micronutrients; a 100 g portion has 5.8 g of protein. Use a modest amount of oil for a lighter pan-cooked dish.
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
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
2.79g
MONOUNSATURATED
4.1g
POLYUNSATURATED
1.84g
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.