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Wild asparagus with egg Calories
High in protein, folate, and vitamin K
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Wild asparagus with egg (180 g) has 166 calories. That works out to 92 calories per 100 g. It contains 5.6 g of carbs, 11.5 g of protein, 10.4 g of fat and 3.2 g of fiber. Its 86.4 µg of Vitamin K covers 72% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Wild asparagus with egg Nutrition Facts
Selected: 1 serving (medium) · 180 g
166
KCAL / 180G
Carbs
5.6g
· 2% DV
Protein
11.5g
· 23% DV
Fat
10.4g
· 13% 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 14% · Protein 28% · Fat 58%
Wild asparagus with egg nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 166 kcal | |
| Total fat | 10.4 g | 13% |
| Saturated fat | 2.79 g | 14% |
| Trans fat | 0.05 g | |
| Sodium | 140 mg | 6% |
| Total carbohydrate | 5.6 g | 2% |
| Fiber | 3.2 g | 11% |
| 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 Wild asparagus with egg?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 166 kcal |
| 1 tablespoon (shredded) | 20 g | 18 kcal |
| 1 piece (half) | 90 g | 83 kcal |
| 100 g | 100 g | 92 kcal |
| 1 serving (small) | 120 g | 110 kcal |
| 1 cup (chopped) | 140 g | 129 kcal |
| 1 serving (large) | 260 g | 239 kcal |
| 2 cup (chopped) | 280 g | 258 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Wild asparagus with egg
How do you make wild asparagus with egg?
Wild asparagus with egg is made by sautéing cleaned, chopped wild asparagus until tender, then adding beaten or whole eggs and cooking until set. Trim any woody ends first; thinner shoots cook quickly, so keep an eye on the pan.
What does wild asparagus with egg taste like?
Wild asparagus with egg tastes savory and grassy, with a slightly bitter edge from the shoots and a mild richness from the egg. The flavor varies with the plant and its maturity; a quick blanch can soften especially pronounced bitterness.
What is the difference between wild asparagus with egg and asparagus with egg?
Wild asparagus with egg uses foraged or naturally growing asparagus shoots, which are often thinner and more assertive in flavor than cultivated asparagus. The dish is prepared similarly, but wild shoots may need more trimming and careful identification before cooking.
How do you clean wild asparagus for wild asparagus with egg?
Rinse the shoots thoroughly under cool running water to remove grit, then snap or cut off tough, woody ends and chop them into manageable lengths. Only use shoots you can confidently identify as edible; washing cannot make a misidentified plant safe.
Why is wild asparagus with egg bitter?
Wild asparagus with egg can taste bitter because some wild shoots naturally have a stronger, more bitter flavor, especially when mature. Trim the tougher ends and briefly blanch the shoots before sautéing if you prefer a milder result.
Should you use whole or beaten eggs in wild asparagus with egg?
Either works in wild asparagus with egg: beaten eggs coat the shoots evenly and make a soft scramble, while whole eggs leave larger pieces or distinct yolks. Add the eggs after the asparagus has softened so neither ingredient overcooks.
Can you use regular asparagus in wild asparagus with egg?
Yes, regular cultivated asparagus can replace wild shoots in wild asparagus with egg, though the flavor will usually be milder and the stems thicker. Cut the stems small and cook them until tender before adding the eggs.
What can you serve with wild asparagus with egg?
Wild asparagus with egg pairs well with crusty bread, a simple green salad, or plain yogurt. Serve it as a light lunch or brunch; if you add salty cheese or cured meat, taste the dish before adding extra salt.
Can you freeze wild asparagus with egg?
Freezing cooked wild asparagus with egg is possible, but the eggs may turn watery or rubbery after thawing, and the shoots can lose their texture. For a better result, freeze cleaned, blanched asparagus separately and cook it with fresh eggs later.
Is wild asparagus with egg eaten for breakfast?
Yes, wild asparagus with egg can be served for breakfast or brunch as a warm, savory skillet dish. It is especially convenient when you have fresh shoots; serve it soon after cooking because eggs become less tender as they sit.
Wild asparagus with egg Vitamins & Minerals
Vitamins
Vitamin K
86.4µg · 72% DV
Biotin
19.8µg · 66% DV
Folate
140.4µg · 35% DV
B12
0.81µg · 34% DV
Minerals
Selenium
19µg · 35% DV
Phosphorus
194mg · 28% DV
Copper
0.2mg · 22% DV
Manganese
0.43mg · 19% DV
Potassium ⭐
446mg · 13% DV
Sodium
140mg · 6% DV
Wild asparagus with egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wild asparagus with egg
To burn the 166 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 Wild asparagus with egg?
Wild asparagus with egg is a simple seasonal dish made by sautéing tender wild asparagus shoots and cooking them with eggs. It is associated with springtime cooking around the Mediterranean, where foraged greens are often prepared at home with little more than oil and seasoning.
The shoots keep a slight bite, balanced by the soft, rich egg. Serve it warm for breakfast or brunch, or as a light lunch with bread or a salad; in Turkey, it also fits naturally among other seasonal dishes on the table. Each 100 g provides 6.4 g of protein, with some fibre from the asparagus. Use just a little oil for a lighter pan, or add yogurt on the side for a more substantial meal.
How Nutritious Is Wild asparagus with egg?
Nutrient density
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 Wild asparagus 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 Wild asparagus with egg Contain Allergens?
Contains these allergens:
Which Diets Is Wild asparagus 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
✓ Suitable
Low FODMAP
— Not suitable
Wild asparagus with egg Fat Profile
SATURATED
2.79g
MONOUNSATURATED
4.05g
POLYUNSATURATED
1.55g
Omega 6:3 ratio 9.3:1
Above the ideal 4:1 (9.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.