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Fiber-rich, low-calorie plant dish
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Sauteed ciris herb with onion (140 g) has 109 calories. That works out to 78 calories per 100 g. It contains 9 g of carbs, 2.9 g of protein, 7.1 g of fat and 3.9 g of fiber. Its 165.2 µg of Vitamin K covers 138% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 140 g
109
KCAL / 140G
Carbs
9g
· 3% DV
Protein
2.9g
· 6% DV
Fat
7.1g
· 9% DV
Fiber
3.9g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 32% · Protein 10% · Fat 58%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 109 kcal | |
| Total fat | 7.1 g | 9% |
| Saturated fat | 1.01 g | 5% |
| Trans fat | 0 g | |
| Sodium | 25 mg | 1% |
| Total carbohydrate | 9 g | 3% |
| Fiber | 3.9 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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 140 g | 109 kcal |
| 1 tablespoon (small) | 18 g | 14 kcal |
| 3 tablespoon (medium) | 54 g | 42 kcal |
| 1 piece (small) | 85 g | 66 kcal |
| 100 g | 100 g | 78 kcal |
| 1 cup (chopped) | 110 g | 86 kcal |
| 1 serving (large) | 200 g | 156 kcal |
| 1 piece (jumbo) | 250 g | 195 kcal |
Calculated from 78 calories per 100 g.
Sautéed ciris herb with onion is a Turkish dish made by cooking ciris, a wild spring green, with onion. It is especially associated with eastern parts of Turkey, where the herb is also known locally as gulik.
Cook sautéed ciris herb with onion by softening chopped onion in a pan, then adding cleaned, chopped ciris and cooking until tender. Season to taste; the herb can go straight into the pan without being boiled first.
No, blanching is not essential for sautéed ciris herb with onion. Wash and chop the ciris, then cook it directly with the onion; briefly blanch and drain it first if you prefer a softer texture or a milder, less bitter taste.
Sautéed ciris herb with onion tastes savory and green, with a mild onion sweetness and sometimes a slightly bitter or earthy edge. Young, tender ciris tends to taste milder than older leaves.
Ciris for sautéed ciris herb with onion is most commonly available fresh in spring. Look for lively, tender leaves without yellowing; outside its short season, fresh ciris may be difficult to find.
Yes, eggs are a common addition to sautéed ciris herb with onion. Add them once the greens are tender and scramble them into the pan, or cook them on top for a more filling meal.
Sautéed ciris herb with onion uses ciris, a wild spring green, rather than the cultivated leek used in leek dishes. Their appearance and flavor are different, so leek is not an exact substitute for ciris.
Sautéed ciris herb with onion goes well with plain rice, yogurt, or crusty bread. It can be served as a side dish or as a light meal; an egg added to the pan makes it more substantial.
Yes, you can freeze sautéed ciris herb with onion after it has cooled. Freeze it in a sealed, portion-sized container; the greens may be softer after thawing, so reheat them thoroughly and serve promptly.
Store leftover sautéed ciris herb with onion in a covered container in the refrigerator once it has cooled, and eat it soon. Reheat only the portion you need, rather than repeatedly warming and cooling the whole dish.
Vitamins
Vitamin K
165.2µg · 138% DV
Vitamin A
259µg · 29% DV
Vitamin C
13.3mg · 15% DV
Folate
58.8µg · 15% DV
Minerals
Manganese
0.43mg · 19% DV
Iron
2.66mg · 15% DV
Copper
0.13mg · 14% DV
Potassium ⭐
400mg · 12% DV
Sodium
25mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 109 calories in 1 serving (medium) (140 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.
Sauteed ciris herb with onion is a spring dish made by cooking the tender shoots of ciriş, a wild green gathered in parts of eastern Turkey, with onions. The shoots soften in the pan and have a mild, grassy flavour, while the onions turn sweet as they cook. It is usually served warm, either alongside a meal or with bread; some cooks add eggs for a more substantial plate.
This is a vegetable-forward dish with fibre and relatively few calories, though the amount of oil used makes a difference. For a lighter version, use just enough oil to soften the onions and avoid overcooking the greens. It pairs well with plain yoghurt or a simple grain dish.
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.
No known major allergens
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
SATURATED
1.01g
MONOUNSATURATED
4.34g
POLYUNSATURATED
1.12g
Omega 6:3 ratio 5.6:1
Above the ideal 4:1 (5.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.