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Wild Greens with Egg Calories
Wild greens cooked with egg
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Wild Greens with Egg (180 g) has 166 calories. That works out to 92 calories per 100 g. It contains 7 g of carbs, 10.4 g of protein, 10.4 g of fat and 3.8 g of fiber. Its 446.4 µg of Vitamin K covers 372% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Wild Greens with Egg Nutrition Facts
Selected: 1 serving (medium) · 180 g
166
KCAL / 180G
Carbs
7g
· 3% DV
Protein
10.4g
· 21% 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 17% · Protein 25% · Fat 58%
Wild Greens 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 | 0.04 g | |
| Sodium | 173 mg | 8% |
| Total carbohydrate | 7 g | 3% |
| Fiber | 3.8 g | 14% |
| Protein | 10.4 g | 21% |
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 Greens with Egg?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 166 kcal |
| 1 tablespoon (shredded) | 18 g | 17 kcal |
| 1 cup (chopped) | 90 g | 83 kcal |
| 100 g | 100 g | 92 kcal |
| 1 piece (small) | 120 g | 110 kcal |
| 1 serving (large) | 260 g | 239 kcal |
| 1 piece (jumbo) | 320 g | 294 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Wild Greens with Egg
What is efelik in Wild Greens with Egg?
Efelik is a Turkish name for edible dock-type wild greens, often called labada or evelik in Turkey. In Wild Greens with Egg, the leaves are cooked until tender and then combined with egg; local recipes may include onion.
How do you make Turkish Wild Greens with Egg?
To make Wild Greens with Egg, wash and chop the greens, then cook them in a pan until tender. Let excess liquid evaporate, add beaten or whole eggs, and stir until set. Serve hot, with bread if desired.
Can Swiss chard replace efelik in Wild Greens with Egg?
Yes, Swiss chard can replace efelik in Wild Greens with Egg, though the flavor will be milder and less wild-herb-like. Remove thick stems, chop the leaves, and cook them until tender before adding the eggs.
Does efelik need to be blanched before making Wild Greens with Egg?
No, efelik does not have to be blanched before cooking Wild Greens with Egg. Blanching and draining can soften a strong or bitter taste, but it also reduces the greens’ distinctive flavor; tender young leaves can go straight into the pan.
How should you clean efelik for Wild Greens with Egg?
Rinse efelik leaves several times in a bowl of water, lifting them out so grit stays behind. Trim tough stems and damaged leaves, then drain well. Wild greens can hold sand in their folds, so a quick rinse is often not enough.
Is Wild Greens with Egg a Turkish regional dish?
Yes, Wild Greens with Egg is a home-style dish associated with Turkish cooking, where wild greens such as efelik are used in season. Names and preparation vary by region, and some cooks sauté onion before adding the greens and eggs.
Can you forage efelik for Wild Greens with Egg?
You can forage efelik only if you can identify the plant with confidence and know the collection site is safe. Several wild plants can look alike, and roadside or contaminated areas are unsuitable; buying identified greens is the safer choice.
What can you serve with Wild Greens with Egg?
Serve Wild Greens with Egg with crusty bread, plain yogurt, or a fresh salad. These simple sides complement the savory greens without masking them; it can also sit alongside a Turkish meal as one of several vegetable dishes.
Can Wild Greens with Egg be eaten cold?
Yes, Wild Greens with Egg can be eaten cold, although it is usually more appealing warm because the eggs stay softer. Chill leftovers promptly and serve them cold from the refrigerator rather than leaving the dish out to reach room temperature.
How long does Wild Greens with Egg keep in the fridge?
Wild Greens with Egg keeps for a few days in a covered container in the refrigerator. Cool it promptly after cooking, reheat only the portion you plan to eat, and discard it if it has been left at room temperature for an extended time.
Wild Greens with Egg Vitamins & Minerals
Vitamins
Vitamin K
446.4µg · 372% DV
Vitamin A
513µg · 57% DV
Biotin
15.3µg · 51% DV
Folate
140.4µg · 35% DV
Minerals
Manganese
0.83mg · 36% DV
Selenium
16µg · 29% DV
Phosphorus
194mg · 28% DV
Iron
4.32mg · 24% DV
Potassium ⭐
562mg · 17% DV
Sodium
173mg · 8% DV
Wild Greens with Egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wild Greens 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 Greens with Egg?
Wild Greens with Egg is a simple Turkish home-style dish made by cooking efelik, a wild leafy green also known locally as labada, and finishing it with eggs. The greens are cleaned and softened before the eggs are stirred in or cooked over them; recipes vary from one household and region to another.
Efelik has a gently tangy, earthy flavour and turns tender when cooked, while the egg makes the dish more substantial. In Turkey it can be served warm for breakfast or as a light meal, often with bread and yogurt. The combination provides protein and fibre; per 100 g, it has 5.8 g of protein. For a lighter pan, use only a little oil and soften the greens with a splash of water first.
How Nutritious Is Wild 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 Wild 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 Wild Greens with Egg Contain Allergens?
Contains these allergens:
Which Diets Is Wild 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
Wild Greens with Egg Fat Profile
SATURATED
2.79g
MONOUNSATURATED
3.92g
POLYUNSATURATED
1.73g
Omega 6:3 ratio 6.4:1
Above the ideal 4:1 (6.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.