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Sauteed asphodel Calories
Low-calorie wild green rich in fiber and vitamins A and C
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sauteed asphodel (120 g) has 82 calories. That works out to 68 calories per 100 g. It contains 7.3 g of carbs, 2.9 g of protein, 4.7 g of fat and 3.8 g of fiber. Its 174 µg of Vitamin K covers 145% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Sauteed asphodel Nutrition Facts
Selected: 1 serving (medium) · 120 g
82
KCAL / 120G
Carbs
7.3g
· 3% DV
Protein
2.9g
· 6% DV
Fat
4.7g
· 6% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 35% · Protein 14% · Fat 51%
Sauteed asphodel nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 82 kcal | |
| Total fat | 4.7 g | 6% |
| Saturated fat | 0.66 g | 3% |
| Trans fat | 0 g | |
| Sodium | 46 mg | 2% |
| Total carbohydrate | 7.3 g | 3% |
| Fiber | 3.8 g | 14% |
| Protein | 2.9 g | 6% |
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 Sauteed asphodel?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 82 kcal |
| 1 tablespoon (small) | 18 g | 12 kcal |
| 3 tablespoon (medium) | 54 g | 37 kcal |
| 1 cup (chopped) | 90 g | 61 kcal |
| 100 g | 100 g | 68 kcal |
| ½ piece (half) | 110 g | 75 kcal |
| 1 serving (large) | 180 g | 122 kcal |
| 1 piece (whole) | 220 g | 150 kcal |
Calculated from 68 calories per 100 g.
Frequently Asked Questions About Sauteed asphodel
What is sautéed asphodel?
Sautéed asphodel is a cooked dish made from the young shoots or leaves of asphodel, a wild green eaten in parts of Turkey. It is commonly cooked in a pan, often with onion, and may be finished with eggs or seasoning.
Is sautéed asphodel safe to eat?
Yes, sautéed asphodel is eaten as a vegetable when it is the correctly identified edible asphodel and properly cooked. Do not pick plants based on a casual resemblance: wild species can be misidentified, so buy it from a reliable source or rely on an experienced local identifier.
What does sautéed asphodel taste like?
Sautéed asphodel has a mild, earthy, green-vegetable flavor. Onion softens its grassy notes, while older shoots can be more fibrous than young ones. Its taste is not exactly the same as spinach or leek, although those vegetables can work in similar dishes.
How do people traditionally serve sautéed asphodel in Turkey?
Sautéed asphodel is often served as a simple home-cooked vegetable dish, particularly in eastern and southeastern parts of Turkey. It may be cooked with onion and served with bread or yogurt; adding eggs turns it into a more substantial meal.
Can spinach replace asphodel in a sautéed asphodel recipe?
Yes, spinach can replace asphodel if you cannot find it, but the result will not taste exactly like sautéed asphodel. Spinach cooks quickly and releases water, so add it toward the end and avoid overcrowding the pan.
How do you keep sautéed asphodel from turning mushy?
To keep sautéed asphodel from turning mushy, wash and drain it well, then cook it over moderate heat only until tender. Chop the shoots evenly and avoid prolonged boiling; if you blanch them first, keep the blanch brief and drain thoroughly.
Can sautéed asphodel be served cold?
Yes, sautéed asphodel can be eaten cold, though it is usually served warm. Chill it promptly after cooking and serve it as a vegetable side or with bread. If it contains egg, keep it refrigerated until serving rather than leaving it out.
How long do leftovers of sautéed asphodel keep?
Leftover sautéed asphodel keeps for a few days in a covered container in the refrigerator. Cool it promptly after cooking and reheat only the portion you plan to eat. Discard it if it develops an unusual smell or appearance.
Can you freeze sautéed asphodel?
Yes, you can freeze sautéed asphodel, although thawed leaves will usually be softer than freshly cooked ones. Cool it, pack it in an airtight freezer-safe container, and thaw it in the refrigerator before reheating thoroughly.
What should you serve with sautéed asphodel?
Sautéed asphodel pairs well with bread, yogurt, rice, or other simple vegetable dishes. If it is cooked with eggs, it can be served as a light main dish; otherwise, serve it as a side alongside a meal.
Sauteed asphodel Vitamins & Minerals
Vitamins
Vitamin K
174µg · 145% DV
Vitamin A
252µg · 28% DV
Vitamin C
16.8mg · 19% DV
Folate
69.6µg · 17% DV
Minerals
Manganese
0.55mg · 24% DV
Copper
0.13mg · 14% DV
Iron
2.52mg · 14% DV
Calcium
110mg · 11% DV
Potassium ⭐
372mg · 11% DV
Sodium
46mg · 2% DV
Sauteed asphodel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sauteed asphodel
To burn the 82 calories in 1 serving (medium) (120 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 Sauteed asphodel?
Sauteed asphodel is a Turkish springtime dish made by cooking the tender leaves of the wild plant known locally as çiriş otu. It is especially familiar in eastern Anatolia, where it is commonly softened in a pan with onion; some cooks add eggs, or use the greens as a filling for börek.
The leaves become tender while keeping a slight bite, with a distinctive, fresh green flavour. In Turkey, it may be served with eggs at breakfast or alongside bread and yoghurt as part of a meal. It is a vegetable-centred, fibre-rich choice, with 3.2 g of fibre per 100 g. Use oil sparingly for a lighter panful, and pair it with yoghurt or another vegetable.
How Nutritious Is Sauteed 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 Sauteed 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 Sauteed asphodel Contain Allergens?
No known major allergens
Which Diets Is Sauteed 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
Sauteed asphodel Fat Profile
SATURATED
0.66g
MONOUNSATURATED
2.52g
POLYUNSATURATED
0.96g
Omega 6:3 ratio 5.9:1
Above the ideal 4:1 (5.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.