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●Low GI

Sarmasil pan dish Calories

Aegean-style pan dish with wild asparagus and egg

In season: Spring

CALORIES · 100 G

94kcal

GI

15low

POTASSIUM · 100 G

178mg

FIBER · 100 G

1.6g

Quick answer

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.

Sarmasil pan dish Nutrition Facts

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%

Sarmasil pan dish nutrition facts table · 1 serving (medium) (180 g)

NutrientAmount% DV
Calories169 kcal
Total fat12.8 g16%
Saturated fat2.43 g12%
Trans fat0.02 g
Sodium279 mg12%
Total carbohydrate5 g2%
Fiber2.9 g10%
Protein9.2 g18%

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 Sarmasil pan dish?

ServingAmountCalories
1 serving (medium)180 g169 kcal
1 tablespoon (small)25 g24 kcal
100 g100 g94 kcal
1 cup (small)120 g113 kcal
1 piece (medium)180 g169 kcal
1 serving (large)250 g235 kcal
1 piece (large)250 g235 kcal
2 serving (double)360 g338 kcal

Calculated from 94 calories per 100 g.

Frequently Asked Questions About Sarmasil pan dish

What is a Sarmasil pan dish?

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.

How do you make a Sarmasil pan dish?

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.

How do you clean wild asparagus for a Sarmasil pan dish?

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.

Is a Sarmasil pan dish the same as asparagus omelet?

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.

Can you make a Sarmasil pan dish with cultivated asparagus?

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.

When is wild asparagus in season for a Sarmasil pan dish?

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.

Why is my Sarmasil pan dish bitter or 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.

When should you add the egg to a Sarmasil pan dish?

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.

What do you serve with a Sarmasil pan dish?

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.

How do you store leftover Sarmasil pan dish?

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.

Sarmasil pan dish Vitamins & Minerals

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

Sarmasil pan dish Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

0.7
Low

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

How to Burn Off Sarmasil pan dish

To burn the 169 calories in 1 serving (medium) (180 g):

🚶

42min

Walking (5 km/h)

🏃

17min

Running (8 km/h)

🚴

23min

Cycling

🏊

20min

Swimming

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

What is Sarmasil pan dish?

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.

How Nutritious Is Sarmasil pan dish?

Nutrient density

High

66/ 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

46/ 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 Sarmasil pan dish 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 Sarmasil pan dish 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 Sarmasil pan dish 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

Sarmasil pan dish Fat Profile

SATURATED

2.43g

MONOUNSATURATED

7.78g

POLYUNSATURATED

1.64g

⚖️

Omega 6:3 ratio 8.6:1

Above the ideal 4:1 (8.6:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.