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High protein, low carb
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Scrambled eggs with cottage cheese (180 g) has 268 calories. That works out to 149 calories per 100 g. It contains 3.8 g of carbs, 23.8 g of protein, 17.5 g of fat and 0 g of fiber. Its 21.6 µg of Biotin covers 72% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
268
KCAL / 180G
Carbs
3.8g
· 1% DV
Protein
23.8g
· 48% DV
Fat
17.5g
· 22% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 6% · Protein 36% · Fat 58%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 268 kcal | |
| Total fat | 17.5 g | 22% |
| Saturated fat | 5.76 g | 29% |
| Trans fat | 0.07 g | |
| Sodium | 513 mg | 22% |
| Total carbohydrate | 3.8 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 23.8 g | 48% |
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 | 268 kcal |
| 1 piece (small) | 50 g | 75 kcal |
| ½ cup (half) | 85 g | 127 kcal |
| 100 g | 100 g | 149 kcal |
| 2 piece (medium) | 100 g | 149 kcal |
| 1 serving (small) | 140 g | 209 kcal |
| 1 cup (medium) | 170 g | 253 kcal |
| 1 serving (large) | 250 g | 373 kcal |
Calculated from 149 calories per 100 g.
Scrambled eggs with çökelek are made by gently cooking beaten eggs and stirring in çökelek, a Turkish drained curd cheese, as the eggs begin to set. Take the pan off the heat while the eggs are still slightly glossy so they stay soft.
Scrambled eggs with çökelek can turn watery if the curd cheese is wet or the eggs are cooked over high heat. Drain excess liquid from the çökelek first, then cook the eggs gently and avoid overcrowding the pan.
Add çökelek to scrambled eggs after the beaten eggs have started to set but are still soft. This warms and distributes the curd without leaving it to cook so long that the eggs become dry.
Cook scrambled eggs with çökelek over low to medium-low heat, stirring gently, and remove them before they look fully done. The residual heat will finish cooking the eggs without making them rubbery.
Black pepper, paprika or chilli flakes, parsley, and dill all work well in scrambled eggs with çökelek. Taste before adding salt, since çökelek can already be salty.
Yes, tomatoes work in scrambled eggs with çökelek, but cook them first until their excess liquid has evaporated. Add the eggs and curd cheese afterward so the finished dish does not become watery.
Çökelek is a Turkish drained curd cheese, while cottage cheese is usually moister and sold with loose curds. They are not identical, so drain çökelek if needed and expect the dish’s texture and saltiness to vary by product.
Serve scrambled eggs with çökelek with toast, sliced tomatoes, cucumber, or a simple green salad. For a fuller breakfast, add fruit or another side rather than cooking the eggs until they become heavy and dry.
Yes, refrigerate leftover scrambled eggs with çökelek in a covered container soon after cooking. Reheat only the portion you plan to eat, until it is steaming hot; the texture may be firmer than when freshly made.
Scrambled eggs with çökelek can suit a weight-loss meal because their protein may help with fullness. The cooking fat and sides also affect the meal, so keep portions and additions in line with your needs.
Vitamins
Biotin
21.6µg · 72% DV
B12
1.71µg · 71% DV
B2
0.76mg · 58% DV
B5
1.71mg · 34% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
353mg · 50% DV
Iodine
43µg · 29% DV
Sodium
513mg · 22% DV
Potassium ⭐
263mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 268 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 cottage cheese takes its cue from Turkish çökelek, a tangy, crumbly curd cheese traditionally made by draining yogurt or ayran. It is not necessarily the creamy cottage cheese familiar in many English-speaking countries; the Turkish cheese is usually drier and sharper in flavour. The eggs are gently cooked in a pan, with the çökelek stirred in near the end.
The result is soft, savoury and satisfying, suited to breakfast or a quick lunch. In Turkey it may be served with bread, tomatoes, olives and tea; elsewhere, try it with toast or a simple salad. It is high in protein and low in carbohydrate, with 13.2 g of protein per 100 g. Use a modest amount of cooking fat and add fresh herbs or vegetables for a lighter plate.
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
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
5.76g
MONOUNSATURATED
6.84g
POLYUNSATURATED
2.34g
Omega 6:3 ratio 13.3:1
Above the ideal 4:1 (13.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.