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Wild garlic herb dish Calories
Fiber-rich traditional herb dish
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Wild garlic herb dish (180 g) has 122 calories. That works out to 68 calories per 100 g. It contains 13.3 g of carbs, 3.8 g of protein, 5.8 g of fat and 5 g of fiber. Its 261 µg of Vitamin K covers 217% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Wild garlic herb dish Nutrition Facts
Selected: 1 serving (medium) · 180 g
122
KCAL / 180G
Carbs
13.3g
· 5% DV
Protein
3.8g
· 8% DV
Fat
5.8g
· 7% DV
Fiber
5g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 13% · Fat 43%
Wild garlic herb dish nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 122 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 0.81 g | 4% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 13.3 g | 5% |
| Fiber | 5 g | 18% |
| Protein | 3.8 g | 8% |
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 garlic herb dish?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 122 kcal |
| 1 tablespoon (mini) | 20 g | 14 kcal |
| 1 piece (half) | 90 g | 61 kcal |
| 100 g | 100 g | 68 kcal |
| 1 serving (small) | 120 g | 82 kcal |
| 1 cup (chopped) | 160 g | 109 kcal |
| 2 piece (whole) | 180 g | 122 kcal |
| 1 serving (large) | 260 g | 177 kcal |
Calculated from 68 calories per 100 g.
Frequently Asked Questions About Wild garlic herb dish
What is çiriş yemeği?
Çiriş yemeği is a traditional Turkish dish made with çiriş shoots, a spring wild plant; despite the occasional English label “wild garlic herb dish,” çiriş is not garlic. It is commonly cooked with onion, sometimes with rice, bulgur, or eggs.
How do you make çiriş yemeği?
To make çiriş yemeği, clean and wash the shoots, then cook them with softened onion until tender. Recipes vary by region and household: rice, bulgur, tomato paste, or eggs may be added, but the herb is the defining ingredient.
What does çiriş taste like in çiriş yemeği?
Çiriş has a mild, earthy, fresh-green flavor in çiriş yemeği, rather than the sharp garlic taste its English label may suggest. The finished dish is tender, and onion or tomato paste can make its flavor sweeter and more savory.
Where does çiriş yemeği come from?
Çiriş yemeği is associated especially with eastern Anatolia, including areas around Erzurum and Van. It is traditionally made in spring, when fresh çiriş shoots are gathered and brought into home cooking.
Can you make çiriş yemeği with eggs?
Yes, eggs are a common variation in çiriş yemeği, though they are not essential. Stir beaten eggs into the cooked herb over low heat until just set, or serve a separately cooked egg on top.
What is served with çiriş yemeği?
Çiriş yemeği is often served with plain yogurt and bread. If it is made without rice or bulgur, these sides make it a more substantial meal; versions with grains can be served on their own.
How do you clean çiriş for çiriş yemeği?
For çiriş yemeği, trim off the roots and any tough or yellowed parts, then rinse the shoots thoroughly in several changes of water. Soil can collect between the leaves and stems, so a quick rinse is rarely enough.
How long does çiriş yemeği keep in the fridge?
Çiriş yemeği generally keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and reheat only the portion you plan to eat rather than repeatedly warming the whole batch.
Can you freeze çiriş yemeği?
Yes, you can freeze çiriş yemeği, although the shoots may be softer after thawing. Cool it, divide it into airtight portions, and thaw in the refrigerator before reheating thoroughly.
Can you make çiriş yemeği without fresh çiriş?
Yes, frozen çiriş can be used for çiriş yemeği; thaw it and drain excess liquid before cooking. Fresh shoots are seasonal and can be difficult to find outside spring, but other greens will give the dish a different flavor.
Wild garlic herb dish Vitamins & Minerals
Vitamins
Vitamin K
261µg · 217% DV
Vitamin A
333µg · 37% DV
Vitamin C
25.2mg · 28% DV
Folate
75.6µg · 19% DV
Minerals
Manganese
0.58mg · 25% DV
Iron
3.42mg · 19% DV
Sodium
378mg · 16% DV
Copper
0.14mg · 16% DV
Potassium ⭐
477mg · 14% DV
Wild garlic herb dish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wild garlic herb dish
To burn the 122 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 garlic herb dish?
Çiriş yemeği is a Turkish home-style dish made with çiriş, a wild spring green gathered especially in eastern and southeastern Anatolia. The leaves are chopped and cooked until tender, often with onion; household versions may also include bulgur, rice or egg. Although the dish is sometimes loosely labelled a wild garlic herb dish in English, çiriş is the plant meant here, not a garlic-based preparation.
The cooked greens are soft, with a mild, earthy, herbaceous flavour. In Turkey the dish is served warm as a simple seasonal meal, often with bread and yogurt. It is a vegetable-focused choice with a useful amount of fibre: 100 g provides 2.8 g. For a lighter plate, keep the cooking oil modest and serve it alongside yogurt or another fresh side.
How Nutritious Is Wild garlic herb dish?
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 garlic herb dish 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 garlic herb dish Contain Allergens?
No known major allergens
Which Diets Is Wild garlic herb dish 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
Wild garlic herb dish Fat Profile
SATURATED
0.81g
MONOUNSATURATED
2.79g
POLYUNSATURATED
1.12g
Omega 6:3 ratio 3.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.