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Wild herb and egg combination; provides protein, vitamin A, and folate.
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Sautéed çiriş with two eggs (180 g) has 212 calories. That works out to 118 calories per 100 g. It contains 6.1 g of carbs, 12.8 g of protein, 14.6 g of fat and 3.2 g of fiber. Its 140.4 µg of Vitamin K covers 117% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
212
KCAL / 180G
Carbs
6.1g
· 2% DV
Protein
12.8g
· 26% DV
Fat
14.6g
· 19% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 25% · Fat 63%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 212 kcal | |
| Total fat | 14.6 g | 19% |
| Saturated fat | 3.78 g | 19% |
| Trans fat | 0.05 g | |
| Sodium | 166 mg | 7% |
| Total carbohydrate | 6.1 g | 2% |
| Fiber | 3.2 g | 11% |
| Protein | 12.8 g | 26% |
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) | 180 g | 212 kcal |
| 1 tablespoon (grated) | 20 g | 24 kcal |
| 3 tablespoon (small) | 60 g | 71 kcal |
| 1 piece (half) | 90 g | 106 kcal |
| 100 g | 100 g | 118 kcal |
| 1 serving (small) | 120 g | 142 kcal |
| 1 cup (chopped) | 140 g | 165 kcal |
| 1 serving (large) | 250 g | 295 kcal |
Calculated from 118 calories per 100 g.
Sautéed çiriş with two eggs is made by cooking cleaned, chopped çiriş until tender, then adding the eggs and cooking them through. Many home cooks start with a little oil and onion, but onion is optional; wash the wild greens thoroughly before chopping.
Çiriş is an edible wild spring plant used in Turkish cooking, particularly in the east of the country. Its young shoots are cooked as greens, and in sautéed çiriş with two eggs they bring a distinctive, mildly earthy flavor.
Sautéed çiriş with two eggs tastes savory, mildly earthy, and green, with the eggs softening the herb’s sharper notes. Fresh, tender çiriş is not usually strongly bitter; removing tough parts helps keep the finished dish pleasant.
Sautéed çiriş with two eggs is usually made in spring, when fresh çiriş shoots are available. The plant has a short season, so some cooks freeze cleaned çiriş to prepare the dish later in the year.
Trim away the roots and any tough parts, then rinse the çiriş several times to remove soil caught between the leaves. Drain it well and chop it before cooking; wild greens can hold grit, so a quick rinse is often not enough.
Sautéed çiriş with two eggs is associated with regional home cooking in eastern Turkey, where çiriş is gathered and cooked in spring. Recipes vary between households, including whether the greens are cooked with onion or kept simple.
You can freeze cooked sautéed çiriş, but the eggs may become watery or rubbery when reheated. For a better texture, freeze the cooked çiriş before adding eggs, then thaw it, heat it in a pan, and add fresh eggs.
There is no exact substitute for çiriş, but tender spring greens such as spinach or young leeks can make a similar egg dish. The flavor will be different, since çiriş has its own earthy character and is central to the traditional version.
Serve sautéed çiriş with two eggs with bread, plain yogurt, or a simple salad. It works as a light main dish or as part of a larger Turkish-style meal; a squeeze of lemon can brighten the greens if you like.
Keep leftover sautéed çiriş with two eggs in a covered container in the refrigerator and eat it within 3 days. Cool it promptly rather than leaving it out, and reheat only the portion you plan to eat until thoroughly hot.
Vitamins
Vitamin K
140.4µg · 117% DV
Biotin
14.4µg · 48% DV
Vitamin A
333µg · 37% DV
B12
0.81µg · 34% DV
Minerals
Selenium
20µg · 36% DV
Phosphorus
238mg · 34% DV
Manganese
0.56mg · 24% DV
Iodine
32µg · 21% DV
Potassium ⭐
446mg · 13% DV
Sodium
166mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 212 calories in 1 serving (medium) (180 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.
Çiriş is a tender wild spring green gathered in parts of eastern Turkey. For sautéed çiriş with two eggs, it is commonly softened in a pan, often with onion, before the eggs are stirred in and cooked. The greens have a fresh, mildly allium-like flavour that works well with the richness of the eggs.
In Turkey it is served hot as a home-cooked breakfast or a simple meal, usually with bread; yogurt makes an easy accompaniment. The eggs contribute protein, while the greens add fibre and vitamins. A 100 g portion provides 7.1 g of protein. For a lighter version, use a modest amount of oil and let the greens soften in their own moisture.
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.
Contains these allergens:
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
SATURATED
3.78g
MONOUNSATURATED
5.58g
POLYUNSATURATED
2.16g
Omega 6:3 ratio 11.5:1
Above the ideal 4:1 (11.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.