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High-protein scrambled eggs with wild herb and aged cheese
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Scrambled eggs with asphodel and İzmir tulum cheese (180 g) has 353 calories. That works out to 196 calories per 100 g. It contains 4.3 g of carbs, 23.6 g of protein, 26.6 g of fat and 1.4 g of fiber. Its 39.6 µg of Selenium covers 72% of the Daily Value. Its glycemic index is 2 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
353
KCAL / 180G
Carbs
4.3g
· 2% DV
Protein
23.6g
· 47% DV
Fat
26.6g
· 34% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 5% · Protein 27% · Fat 68%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 353 kcal | |
| Total fat | 26.6 g | 34% |
| Saturated fat | 9.36 g | 47% |
| Trans fat | 0.14 g | |
| Sodium | 657 mg | 29% |
| Total carbohydrate | 4.3 g | 2% |
| Fiber | 1.4 g | 5% |
| Protein | 23.6 g | 47% |
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 | 353 kcal |
| 1 piece (small) | 90 g | 176 kcal |
| 100 g | 100 g | 196 kcal |
| ½ cup (small) | 110 g | 216 kcal |
| 1 serving (small) | 120 g | 235 kcal |
| 2 piece (medium) | 180 g | 353 kcal |
| 1 cup (medium) | 220 g | 431 kcal |
| 1 serving (large) | 260 g | 510 kcal |
| 3 piece (large) | 270 g | 529 kcal |
Calculated from 196 calories per 100 g.
Scrambled eggs with asphodel and İzmir tulum cheese combines eggs, the wild green asphodel (çiriş), and a tangy, aged Turkish cheese. The asphodel is cooked first, then the eggs and cheese are added.
Cook washed, chopped asphodel in a pan until tender and its moisture has evaporated. Add beaten eggs and stir gently over low heat; fold in crumbled İzmir tulum cheese near the end so it does not overwhelm the eggs.
Asphodel has a mild, green, slightly earthy flavor. In scrambled eggs with asphodel and İzmir tulum cheese, it softens as it cooks and balances the cheese’s stronger, savory taste.
Rinse the asphodel thoroughly in several changes of water, since wild greens can hold grit between their leaves. Trim any tough or discolored parts, drain well, and chop before adding it to the pan.
The dish can turn watery if the asphodel is wet or has not cooked long enough to release and evaporate its moisture. Cook the greens until the pan is nearly dry before adding the eggs.
Add crumbled İzmir tulum cheese when the eggs are nearly set, or just after taking the pan off the heat. It softens without disappearing into the eggs, and its saltiness means extra salt may not be needed.
Yes. Thaw the asphodel and drain or squeeze out excess liquid before cooking it in the pan. Let the remaining moisture evaporate before adding eggs, or the finished scramble may be soggy.
Serve scrambled eggs with asphodel and İzmir tulum cheese with crusty bread, sliced tomatoes, or a simple green salad. The fresh, crisp sides complement the soft eggs and the cheese’s rich, salty flavor.
Yes, frozen asphodel can stand in for fresh, provided you thaw and drain it well first. If asphodel is unavailable, another tender leafy green will work, though the dish will no longer have its distinctive çiriş flavor.
Refrigerate leftovers in a covered container once they have cooled, and eat them promptly. Reheat gently in a pan or microwave; high heat can make the eggs rubbery and cause the cheese to separate.
Vitamins
B12
1.71µg · 71% DV
Biotin
19.8µg · 66% DV
B2
0.7mg · 54% DV
Vitamin A
324µg · 36% DV
Minerals
Selenium
40µg · 73% DV
Phosphorus
459mg · 66% DV
Calcium
369mg · 37% DV
Iodine
50µg · 33% DV
Sodium
657mg · 29% DV
Potassium ⭐
333mg · 10% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 353 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.
Scrambled eggs with asphodel and İzmir tulum cheese is a Turkish pan-cooked dish combining eggs with chopped çiriş, a springtime wild herb, and İzmir tulum, an aged cheese with a savoury, distinctive flavour. Çiriş is gathered in season and used in regional Turkish cooking; the cheese brings a firmer, tangier note than a mild fresh cheese.
The eggs are usually kept soft, while the wilted herb adds a gentle green flavour and the cheese melts through the curds. In Turkey, it makes a hearty breakfast with bread and tea; elsewhere, it also works well for brunch or a quick supper with tomatoes or a simple salad. It provides 13.1 g of protein per 100 g. Since tulum can be salty, taste before adding extra salt.
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
9.36g
MONOUNSATURATED
10.44g
POLYUNSATURATED
3.06g
Omega 6:3 ratio 11.9:1
Above the ideal 4:1 (11.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.