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Sautéed ispit greens with egg Calories
High in protein and fiber, rich in vitamins A and K
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sautéed ispit greens with egg (180 g) has 212 calories. That works out to 118 calories per 100 g. It contains 7.4 g of carbs, 11.5 g of protein, 14.6 g of fat and 4.1 g of fiber. Its 477 µg of Vitamin K covers 398% of the Daily Value. Its glycemic index is 8 (low), so it raises blood sugar slowly.
Sautéed ispit greens with egg Nutrition Facts
Selected: 1 serving (medium) · 180 g
212
KCAL / 180G
Carbs
7.4g
· 3% DV
Protein
11.5g
· 23% DV
Fat
14.6g
· 19% DV
Fiber
4.1g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 14% · Protein 22% · Fat 64%
Sautéed ispit greens with egg nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 212 kcal | |
| Total fat | 14.6 g | 19% |
| Saturated fat | 3.42 g | 17% |
| Trans fat | 0.04 g | |
| Sodium | 166 mg | 7% |
| Total carbohydrate | 7.4 g | 3% |
| Fiber | 4.1 g | 15% |
| Protein | 11.5 g | 23% |
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 ispit greens with egg?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 212 kcal |
| 1 tablespoon (mini) | 22 g | 26 kcal |
| 3 tablespoon (small) | 66 g | 78 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) | 260 g | 307 kcal |
| 2 cup (chopped) | 280 g | 330 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Sautéed ispit greens with egg
How do you make sautéed ispit greens with egg?
To make sautéed ispit greens with egg, wash and trim the leaves, briefly blanch them, then drain and chop. Cook them in a pan with onion if desired; once tender, add beaten eggs and stir until the eggs are set.
What are sautéed ispit greens with egg?
Sautéed ispit greens with egg is a Turkish home-style dish made by cooking the leafy wild green ispit and finishing it with eggs. Ispit is also known locally as kaldirik and is especially associated with Black Sea cooking.
Do you need to boil ispit before making sautéed ispit greens with egg?
Briefly boiling ispit first is common, especially when the leaves are mature or plentiful. Drain them well before sautéing so the pan does not turn watery. Very young, tender leaves may need less cooking, but should still be thoroughly washed.
Why are sautéed ispit greens with egg watery?
Sautéed ispit greens with egg can turn watery if the blanched leaves are not drained well or the pan is overcrowded. Press excess water from the greens, use a wide hot pan, and let moisture cook off before adding the eggs.
How do you clean ispit for sautéed ispit greens with egg?
For sautéed ispit greens with egg, remove damaged or tough parts and rinse the leaves several times to clear away soil. Check around the stems carefully, then drain and chop the greens before blanching or cooking them.
What do sautéed ispit greens with egg taste like?
Sautéed ispit greens with egg have a leafy, earthy flavor that is distinct from ordinary spinach. Younger leaves tend to taste milder, while older ones can be tougher and more assertive; blanching and cooking with onion soften the flavor.
Where can you find ispit for sautéed ispit greens with egg?
Ispit is most familiar in Turkey, particularly in Black Sea communities, and is often available seasonally from local markets or foragers. Outside those areas it can be difficult to find; buy it from a knowledgeable seller rather than identifying wild plants by appearance alone.
Can you use spinach instead of ispit in sautéed ispit greens with egg?
Yes, spinach can stand in for ispit in sautéed ispit greens with egg, though the result will taste milder and have a different texture. Spinach wilts quickly, so add it later and shorten the cooking time rather than treating it exactly like ispit.
What should you serve with sautéed ispit greens with egg?
Serve sautéed ispit greens with egg with bread, yogurt, or a simple salad. Cornbread makes a fitting pairing for a Black Sea-inspired meal, while a light soup can turn the dish into a fuller lunch or dinner.
Can you freeze sautéed ispit greens with egg?
You can freeze sautéed ispit greens with egg, but the eggs may become rubbery and the greens softer after thawing. For a better texture, freeze cooked, well-drained ispit before adding egg, then thaw and finish the dish fresh in a pan.
Sautéed ispit greens with egg Vitamins & Minerals
Vitamins
Vitamin K
477µg · 398% DV
Vitamin A
612µg · 68% DV
Biotin
15.3µg · 51% DV
Folate
140.4µg · 35% DV
Minerals
Manganese
0.7mg · 30% DV
Selenium
16µg · 29% DV
Phosphorus
202mg · 29% DV
Iron
4.32mg · 24% DV
Potassium ⭐
641mg · 19% DV
Sodium
166mg · 7% DV
Sautéed ispit greens with egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sautéed ispit greens with egg
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.
What is Sautéed ispit greens with egg?
Sautéed ispit greens with egg is a home-style Turkish dish, especially associated with Black Sea cooking. Ispit, also known locally as kaldırık, is a wild leafy green that is softened in a pan, often with onion, before beaten eggs are stirred in. Its gently earthy, herb-like flavour mellows as it cooks; the greens turn tender while the egg can remain soft or set more firmly, depending on the cook.
Serve it warm for breakfast or as part of a simple lunch, with bread and plain yoghurt alongside. The eggs provide protein, while the greens contribute fibre and vitamins, making it a satisfying vegetable-based plate. For a lighter version, use a modest amount of oil and pair it with fresh tomatoes or yoghurt rather than adding more bread.
How Nutritious Is Sautéed ispit greens with egg?
Nutrient density
Very 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 ispit greens with egg 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 ispit greens with egg Contain Allergens?
Contains these allergens:
Which Diets Is Sautéed ispit greens with egg Good For?
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
Sautéed ispit greens with egg Fat Profile
SATURATED
3.42g
MONOUNSATURATED
5.76g
POLYUNSATURATED
2.16g
Omega 6:3 ratio 9.2:1
Above the ideal 4:1 (9.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.