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Chopped ciris leaves and tender stems are piled on a plate, their soft green strands mixed with visible translucent golden onion pieces.
●Low GI

Sauteed ciris herb with onion Calories

Fiber-rich, low-calorie plant dish

In season: Spring

CALORIES · 100 G

78kcal

GI

15low

POTASSIUM · 100 G

286mg

FIBER · 100 G

2.8g

Quick answer

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.

Sauteed ciris herb with onion Nutrition Facts

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%

Sauteed ciris herb with onion nutrition facts table · 1 serving (medium) (140 g)

NutrientAmount% DV
Calories109 kcal
Total fat7.1 g9%
Saturated fat1.01 g5%
Trans fat0 g
Sodium25 mg1%
Total carbohydrate9 g3%
Fiber3.9 g14%
Protein2.9 g6%

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 ciris herb with onion?

ServingAmountCalories
1 serving (medium)140 g109 kcal
1 tablespoon (small)18 g14 kcal
3 tablespoon (medium)54 g42 kcal
1 piece (small)85 g66 kcal
100 g100 g78 kcal
1 cup (chopped)110 g86 kcal
1 serving (large)200 g156 kcal
1 piece (jumbo)250 g195 kcal

Calculated from 78 calories per 100 g.

Frequently Asked Questions About Sauteed ciris herb with onion

What is sautéed ciris herb with onion?

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.

How do you cook sautéed ciris herb with onion?

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.

Does ciris need blanching before making sautéed ciris herb with onion?

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.

What does sautéed ciris herb with onion taste like?

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.

When is ciris in season for sautéed ciris herb with onion?

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.

Can you add eggs to sautéed ciris herb with onion?

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.

What is the difference between sautéed ciris herb with onion and sautéed leeks?

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.

What do you serve with sautéed ciris herb with onion?

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.

Can you freeze sautéed ciris herb with onion?

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.

How should you store leftover sautéed ciris herb with onion?

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.

Sauteed ciris herb with onion Vitamins & Minerals

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

Sauteed ciris herb with onion Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

2.1
Low

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

How to Burn Off Sauteed ciris herb with onion

To burn the 109 calories in 1 serving (medium) (140 g):

🚶

27min

Walking (5 km/h)

🏃

11min

Running (8 km/h)

🚴

15min

Cycling

🏊

13min

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 ciris herb with onion?

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.

How Nutritious Is Sauteed ciris herb with onion?

Nutrient density

High

74/ 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

49/ 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 Sauteed ciris herb with onion 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 ciris herb with onion Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Sauteed ciris herb with onion 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 ciris herb with onion Fat Profile

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.