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Slender, curled green stems and small leaves are mixed with soft yellow pieces of egg and served in a shallow white plate.
●Low GI

Sarmaşık with egg Calories

Wild sarmasik greens cooked with egg; provides protein, fiber, and micronutrients.

In season: Spring

CALORIES · 100 G

92kcal

GI

15low

POTASSIUM · 100 G

312mg

FIBER · 100 G

2.3g

Quick answer

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.

Sarmaşık with egg Nutrition Facts

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%

Sarmaşık with egg nutrition facts table · 1 serving (medium) (180 g)

NutrientAmount% DV
Calories166 kcal
Total fat11 g14%
Saturated fat2.79 g14%
Trans fat0.04 g
Sodium158 mg7%
Total carbohydrate7.4 g3%
Fiber4.1 g15%
Protein10.4 g21%

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 Sarmaşık with egg?

ServingAmountCalories
1 serving (medium)180 g166 kcal
1 tablespoon (small)18 g17 kcal
1 ounce (small)28 g26 kcal
3 tablespoon (medium)54 g50 kcal
1 piece (small)90 g83 kcal
100 g100 g92 kcal
1 cup (chopped)140 g129 kcal
2 piece (double)180 g166 kcal
1 serving (large)250 g230 kcal

Calculated from 92 calories per 100 g.

Frequently Asked Questions About Sarmaşık with egg

What is sarmaşık with egg?

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.

How do you cook sarmaşık with egg?

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.

What does sarmaşık taste like?

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.

Is sarmaşık the same as asparagus?

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.

How do you reduce the bitterness in sarmaşık with egg?

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.

Can you forage sarmaşık greens for sarmaşık with egg?

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.

When is sarmaşık in season?

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.

How should you clean sarmaşık greens before cooking them with egg?

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.

How long does sarmaşık with egg keep in the fridge?

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.

What goes well with sarmaşık with egg?

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.

Sarmaşık with egg Vitamins & Minerals

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

Sarmaşık with egg Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

1.8
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Sarmaşık with egg

To burn the 166 calories in 1 serving (medium) (180 g):

🚶

41min

Walking (5 km/h)

🏃

17min

Running (8 km/h)

🚴

23min

Cycling

🏊

19min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Sarmaşık with egg?

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.

How Nutritious Is Sarmaşık with egg?

Nutrient density

High

78/ 100

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

51/ 100

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 Sarmaşık 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 Sarmaşık with egg Contain Allergens?

Contains these allergens:

Gluten free
Dairy free
Eggs yes
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Sarmaşık 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

Sarmaşık with egg Fat Profile

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.