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Contains iron, folate and protein
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Wild herb dish with egg (180 g) has 166 calories. That works out to 92 calories per 100 g. It contains 7.6 g of carbs, 9.2 g of protein, 10.4 g of fat and 3.8 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.
Selected: 1 serving (medium) · 180 g
166
KCAL / 180G
Carbs
7.6g
· 3% DV
Protein
9.2g
· 18% DV
Fat
10.4g
· 13% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 19% · Protein 23% · Fat 58%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 166 kcal | |
| Total fat | 10.4 g | 13% |
| Saturated fat | 2.61 g | 13% |
| Trans fat | 0.04 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 7.6 g | 3% |
| Fiber | 3.8 g | 14% |
| Protein | 9.2 g | 18% |
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 | 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) | 160 g | 147 kcal |
| 1 piece (whole) | 180 g | 166 kcal |
| 1 serving (large) | 260 g | 239 kcal |
Calculated from 92 calories per 100 g.
The Turkish wild herb dish with egg is made with çiriş, the young shoots of a wild plant eaten in parts of Turkey, plus eggs. It is commonly cooked with onion and served as a simple home-style meal.
To make the Turkish wild herb dish with egg, chop cleaned çiriş and cook it in a pan until tender, then add beaten eggs and stir until set. Many cooks sauté onion first; some briefly boil the greens before frying them.
Çiriş is the edible spring growth of Eremurus species, a wild plant used in regional Turkish cooking. It is sometimes loosely called wild leek in English, but it is not the same vegetable as cultivated leek.
The wild herb dish with egg is most associated with spring, when fresh çiriş shoots appear. It is especially familiar in eastern and southeastern Turkey, where the plant is sold seasonally and cooked at home.
For the wild herb dish with egg, trim away tough root ends and rinse the shoots several times to remove grit trapped between the leaves. Drain and chop them before cooking, and only forage çiriş if you can identify it reliably.
No, çiriş does not have to be boiled for the wild herb dish with egg. Finely chopped shoots can soften directly in a pan, while a brief boil before sautéing makes them softer and can suit tougher greens.
The wild herb dish with egg has a mild, grassy, slightly onion-like flavor, with the egg softening the greens’ aroma. It is not quite like an egg-and-leek dish: çiriş has its own wild-herb flavor and can be more fibrous.
Serve the wild herb dish with egg with plain yogurt, a crisp salad, or bread. A simple grain side also works, but the dish is often eaten on its own as a light home-cooked meal.
Keep the wild herb dish with egg covered in the refrigerator for up to 2 days. Because it contains cooked egg, refrigerate leftovers promptly, reheat only the portion you plan to eat, and avoid repeated reheating.
Yes, you can freeze the wild herb dish with egg, although the thawed greens and egg may become softer or watery. Freeze it in sealed, meal-sized portions and reheat it thoroughly after thawing.
Vitamins
Vitamin K
261µg · 217% DV
Biotin
12.6µg · 42% DV
Vitamin A
333µg · 37% DV
Folate
122.4µg · 31% DV
Minerals
Selenium
15µg · 27% DV
Manganese
0.61mg · 27% DV
Phosphorus
173mg · 25% DV
Iron
3.78mg · 21% DV
Potassium ⭐
513mg · 15% DV
Sodium
324mg · 14% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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.
This wild herb dish with egg is made by cooking the young leaves and stems of çiriş, a seasonal wild green, often with onion and beaten or cracked-in eggs. Çiriş is especially familiar in eastern Anatolian home cooking, where it is gathered or bought when it comes into season in spring.
The greens soften into a tender, gently earthy dish, while the egg makes it more substantial. Serve it warm for a simple lunch or supper, or alongside bread and yoghurt; in Turkey it can also appear at breakfast. It provides protein, iron and folate, with 5.1 g of protein per 100 g. For a lighter version, use just enough oil to soften the greens and let them cook 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
2.61g
MONOUNSATURATED
4.23g
POLYUNSATURATED
1.66g
Omega 6:3 ratio 8.8:1
Above the ideal 4:1 (8.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.