Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →🍳
Aegean-style pan dish with wild asparagus and egg
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Sarmasil pan dish (180 g) has 169 calories. That works out to 94 calories per 100 g. It contains 5 g of carbs, 9.2 g of protein, 12.8 g of fat and 2.9 g of fiber. Its 52.2 µg of Vitamin K covers 44% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
169
KCAL / 180G
Carbs
5g
· 2% DV
Protein
9.2g
· 18% DV
Fat
12.8g
· 16% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 21% · Fat 67%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 169 kcal | |
| Total fat | 12.8 g | 16% |
| Saturated fat | 2.43 g | 12% |
| Trans fat | 0.02 g | |
| Sodium | 279 mg | 12% |
| Total carbohydrate | 5 g | 2% |
| Fiber | 2.9 g | 10% |
| Protein | 9.2 g | 18% |
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.
Log this food in EatBetter
100,000+ people use it
📸 Scan the code to get the app free.

| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 169 kcal |
| 1 tablespoon (small) | 25 g | 24 kcal |
| 100 g | 100 g | 94 kcal |
| 1 cup (small) | 120 g | 113 kcal |
| 1 piece (medium) | 180 g | 169 kcal |
| 1 serving (large) | 250 g | 235 kcal |
| 1 piece (large) | 250 g | 235 kcal |
| 2 serving (double) | 360 g | 338 kcal |
Calculated from 94 calories per 100 g.
A Sarmasil pan dish is an Aegean-style Turkish dish made by cooking wild asparagus in a pan with egg. The exact preparation can vary by region and household, but the tender greens and egg are its defining ingredients.
To make a Sarmasil pan dish, sauté cleaned wild asparagus until tender, then add eggs and cook to your preferred consistency. Some cooks stir the eggs through the greens, while others leave them whole on top.
For a Sarmasil pan dish, trim away tough, fibrous ends and keep the tender shoots. Rinse the greens thoroughly to remove dirt, then drain and chop them. Never eat a foraged plant unless you are certain of its identity.
No, a Sarmasil pan dish is not necessarily the same as an asparagus omelet. It is a regional dish in which wild asparagus is sautéed and cooked with egg; an omelet typically uses beaten egg as the main structure around its filling.
Yes, you can make a Sarmasil pan dish with cultivated asparagus if wild sarmasil is unavailable. Choose tender spears, slice them into manageable pieces, and sauté them until soft before adding the egg; the flavor will be milder than with wild greens.
Wild asparagus for a Sarmasil pan dish is generally gathered in spring, though the season varies with location and weather. Fresh, tender shoots work best; older or woody stems can make the cooked dish unpleasantly tough.
A Sarmasil pan dish can turn tough if the wild asparagus is mature and fibrous, while a mild bitterness may come naturally from the greens. Remove woody sections and cook the shoots until tender before adding the egg.
Add the egg to a Sarmasil pan dish after the wild asparagus has softened in the pan. You can stir it through the greens or leave it intact, then cook until the egg reaches the texture you prefer.
Serve a Sarmasil pan dish with bread, yogurt, or a fresh salad. In Turkey it can appear at breakfast or as a light main meal; a crisp salad makes a simple accompaniment without competing with the wild greens.
Cool leftover Sarmasil pan dish promptly, refrigerate it in a covered container, and eat it within a few days. Because it contains egg, do not leave it at room temperature for an extended time; reheat it thoroughly before serving.
Vitamins
Vitamin K
52.2µg · 44% DV
B2
0.43mg · 33% DV
B12
0.76µg · 32% DV
Biotin
7.38µg · 25% DV
Minerals
Selenium
18µg · 33% DV
Phosphorus
169mg · 24% DV
Iodine
29µg · 19% DV
Copper
0.16mg · 18% DV
Sodium
279mg · 12% DV
Potassium ⭐
320mg · 9% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 169 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.
Sarmasil pan dish is an Aegean-style Turkish preparation of wild asparagus cooked in a pan and finished with egg. It belongs to the seasonal home cooking of western Turkey, where wild greens gathered in spring are often made into simple, satisfying meals. The exact greens and local name can vary from place to place.
Its flavour is gently grassy, with tender greens and soft egg. In Turkey it can be served warm for breakfast or as a light lunch or supper, often with bread and a fresh salad; elsewhere, it also works as a simple brunch or vegetable side. The egg contributes protein, while the dish remains relatively light at 94 calories per 100 g. Use a modest amount of cooking oil if you want a lighter panful.
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
2.43g
MONOUNSATURATED
7.78g
POLYUNSATURATED
1.64g
Omega 6:3 ratio 8.6:1
Above the ideal 4:1 (8.6:1).
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Nutrition data compiled from USDA FoodData Central and scientific sources.