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Sautéed asphodel Calories
Wild herb dish, fiber-rich, low-calorie
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sautéed asphodel (150 g) has 117 calories. That works out to 78 calories per 100 g. It contains 10.2 g of carbs, 3.6 g of protein, 6.9 g of fat and 4.7 g of fiber. Its 177 µg of Vitamin K covers 148% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Sautéed asphodel Nutrition Facts
Selected: 1 serving (medium) · 150 g
117
KCAL / 150G
Carbs
10.2g
· 4% DV
Protein
3.6g
· 7% DV
Fat
6.9g
· 9% DV
Fiber
4.7g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 35% · Protein 12% · Fat 53%
Sautéed asphodel nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 117 kcal | |
| Total fat | 6.9 g | 9% |
| Saturated fat | 0.93 g | 5% |
| Trans fat | 0 g | |
| Sodium | 240 mg | 10% |
| Total carbohydrate | 10.2 g | 4% |
| Fiber | 4.7 g | 17% |
| Protein | 3.6 g | 7% |
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 asphodel?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 117 kcal |
| 1 tablespoon (mini) | 18 g | 14 kcal |
| 3 tablespoon (small) | 54 g | 42 kcal |
| 1 piece (small) | 90 g | 70 kcal |
| 100 g | 100 g | 78 kcal |
| 1 cup (chopped) | 130 g | 101 kcal |
| 1 piece (large) | 180 g | 140 kcal |
| 1 serving (large) | 220 g | 172 kcal |
Calculated from 78 calories per 100 g.
Frequently Asked Questions About Sautéed asphodel
What is sautéed asphodel?
Sautéed asphodel is a Turkish dish made by cooking edible asphodel shoots, known as çiriş in Turkish, with oil and usually onion. It is a seasonal wild-herb preparation, especially associated with spring cooking.
How do you make sautéed asphodel?
To make sautéed asphodel, clean and chop the shoots, then cook them with softened onion in oil until tender. Season with salt; some cooks add beaten or cracked eggs near the end, while others serve it without eggs.
What does sautéed asphodel taste like?
Sautéed asphodel has a mild, vegetal flavor, often compared with other spring greens, and its texture becomes tender when cooked. Onion adds sweetness, while an egg-based version tastes richer than the simpler herb-and-onion preparation.
What ingredients go into sautéed asphodel?
The basic ingredients for sautéed asphodel are edible asphodel shoots, onion, oil or butter, and salt. Eggs are a common optional addition, but recipes vary between households and regions.
How do you clean asphodel for sautéed asphodel?
Trim away the tough root ends and any yellow or damaged leaves, then rinse the shoots thoroughly to remove soil. Drain them well and chop them before cooking; gritty leaves can spoil the texture of sautéed asphodel.
Where does sautéed asphodel come from?
Sautéed asphodel is a traditional seasonal dish from Turkey, particularly associated with eastern Anatolian cooking and places where the wild herb grows. Families prepare it when fresh shoots are available in spring.
Can you add eggs to sautéed asphodel?
Yes, eggs can be added to sautéed asphodel. Stir them in after the greens have softened, or cook the eggs separately and serve them alongside; not every regional or household recipe includes eggs.
What should you serve with sautéed asphodel?
Serve sautéed asphodel with yogurt, a fresh salad, or bread for a simple meal. Rice or bulgur can make it more substantial, while a lighter salad works well when the dish already contains eggs.
How do you store leftover sautéed asphodel?
Store leftover sautéed asphodel in a covered container in the refrigerator once it has cooled. Avoid leaving it out for an extended time, and reheat only the portion you plan to eat until it is thoroughly hot.
Can you freeze sautéed asphodel?
Yes, sautéed asphodel can be frozen in freezer-safe portions, though the greens may become softer after thawing. Thaw it in the refrigerator and reheat thoroughly; an egg-containing version may have a more noticeable change in texture.
Sautéed asphodel Vitamins & Minerals
Vitamins
Vitamin K
177µg · 148% DV
Vitamin A
277.5µg · 31% DV
Vitamin C
14.25mg · 16% DV
Folate
63µg · 16% DV
Minerals
Manganese
0.47mg · 20% DV
Iron
2.85mg · 16% DV
Copper
0.14mg · 16% DV
Calcium
117mg · 12% DV
Potassium ⭐
398mg · 12% DV
Sodium
240mg · 10% DV
Sautéed asphodel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sautéed asphodel
To burn the 117 calories in 1 serving (medium) (150 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 asphodel?
Sautéed asphodel is a Turkish spring dish made with young wild çiriş shoots, cleaned and cooked until tender. It is often prepared with onion, and some home-style versions include eggs. The plant is gathered in parts of eastern and southeastern Turkey, where seasonal wild greens are a familiar feature of regional cooking.
The shoots soften as they cook, with a mild, grassy flavor that pairs well with the sweetness of onion. In Turkey, it may be served with bread as a simple meal or made with eggs for breakfast; yogurt also makes a good accompaniment. This vegetable-led dish provides fiber and has 78 calories per 100 g. Use a modest amount of oil if you want a lighter sauté, and let the fresh greens remain the main flavor.
How Nutritious Is Sautéed asphodel?
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 asphodel 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 asphodel Contain Allergens?
No known major allergens
Which Diets Is Sautéed asphodel Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Sautéed asphodel Fat Profile
SATURATED
0.93g
MONOUNSATURATED
4.05g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 7.2:1
Above the ideal 4:1 (7.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.