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Cottage cheese and sun-dried tomato omelet Calories
High in protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Cottage cheese and sun-dried tomato omelet (180 g) has 277 calories. That works out to 154 calories per 100 g. It contains 6.8 g of carbs, 25.7 g of protein, 16.6 g of fat and 1.4 g of fiber. Its 45.9 µg of Selenium covers 83% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Cottage cheese and sun-dried tomato omelet Nutrition Facts
Selected: 1 serving (medium) · 180 g
277
KCAL / 180G
Carbs
6.8g
· 2% DV
Protein
25.7g
· 51% DV
Fat
16.6g
· 21% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 37% · Fat 53%
Cottage cheese and sun-dried tomato omelet nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 277 kcal | |
| Total fat | 16.6 g | 21% |
| Saturated fat | 5.62 g | 28% |
| Trans fat | 0.09 g | |
| Sodium | 608 mg | 26% |
| Total carbohydrate | 6.8 g | 2% |
| Fiber | 1.4 g | 5% |
| Protein | 25.7 g | 51% |
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 Cottage cheese and sun-dried tomato omelet?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 277 kcal |
| 1 piece (small) | 90 g | 139 kcal |
| 100 g | 100 g | 154 kcal |
| 1 piece (medium) | 140 g | 216 kcal |
| 1 cup (diced) | 170 g | 262 kcal |
| 1 piece (large) | 220 g | 339 kcal |
| 1 serving (large) | 280 g | 431 kcal |
| 2 piece (double) | 280 g | 431 kcal |
Calculated from 154 calories per 100 g.
Frequently Asked Questions About Cottage cheese and sun-dried tomato omelet
How do you make a lor cheese and sun-dried tomato omelet?
A lor cheese and sun-dried tomato omelet is made by cooking beaten eggs with crumbled lor, a fresh Turkish whey cheese, and chopped tomatoes. Drain oil-packed tomatoes first, and cook over moderate heat so the eggs stay tender.
Do you need to soak sun-dried tomatoes for a lor cheese and sun-dried tomato omelet?
Only if the tomatoes are dry and leathery. Soak them briefly in hot water, then drain and pat them dry before adding them to the lor cheese and sun-dried tomato omelet; oil-packed tomatoes usually need only draining.
Can you use cottage cheese in a lor cheese and sun-dried tomato omelet?
Yes, cottage cheese can replace lor in a lor cheese and sun-dried tomato omelet, though it is wetter and creamier. Drain it well first to keep the eggs from turning watery; the finished texture will be softer than with lor.
How do you keep a lor cheese and sun-dried tomato omelet from sticking to the pan?
Use a well-heated nonstick pan with a thin coating of oil, then add the eggs once the pan is warm. Keep the heat moderate and loosen the edges gently as the lor cheese and sun-dried tomato omelet sets.
Should you mix the lor and tomatoes into the eggs or add them after?
Either works, but folding the lor and chopped sun-dried tomatoes into the beaten eggs gives a more evenly filled lor cheese and sun-dried tomato omelet. For distinct pockets of filling, add them after the eggs begin to set.
What herbs go well in a lor cheese and sun-dried tomato omelet?
Parsley, basil, and chives all work well in a lor cheese and sun-dried tomato omelet. Add fresh herbs near the end of cooking so their flavor stays bright, and go lightly with salty seasonings because dried tomatoes can be quite savory.
Can you make a lor cheese and sun-dried tomato omelet with fresh tomatoes instead?
Yes, but fresh tomatoes release more water and have a milder, less concentrated flavor than sun-dried ones. Remove excess seeds and juice, or cook the chopped tomatoes briefly before adding them to the lor cheese and sun-dried tomato omelet.
Can you freeze a lor cheese and sun-dried tomato omelet?
You can freeze a lor cheese and sun-dried tomato omelet, but the eggs may become rubbery and the lor may turn grainy after thawing. It tastes best freshly cooked; refrigerate leftovers in a sealed container and reheat them thoroughly.
Is a lor cheese and sun-dried tomato omelet good for meal prep?
It can work for meal prep, although its texture is best when freshly made. Cook the lor cheese and sun-dried tomato omelet, cool it promptly, and refrigerate it in a sealed container; reheat only the portion you plan to eat.
What can you serve with a lor cheese and sun-dried tomato omelet for lunch?
Serve a lor cheese and sun-dried tomato omelet with a green salad, roasted vegetables, or crusty bread for a simple lunch. The fresh, crisp sides balance the rich eggs and the concentrated savory taste of the tomatoes.
Cottage cheese and sun-dried tomato omelet Vitamins & Minerals
Vitamins
Biotin
22.32µg · 74% DV
B12
1.73µg · 72% DV
B2
0.7mg · 54% DV
B5
1.66mg · 33% DV
Minerals
Selenium
46µg · 84% DV
Phosphorus
403mg · 58% DV
Iodine
45µg · 30% DV
Sodium
608mg · 26% DV
Potassium ⭐
412mg · 12% DV
Cottage cheese and sun-dried tomato omelet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cottage cheese and sun-dried tomato omelet
To burn the 277 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 Cottage cheese and sun-dried tomato omelet?
This lor and sun-dried tomato omelet is made by folding mild lor—a soft, slightly crumbly Turkish whey cheese—and chopped sun-dried tomatoes into cooked eggs. It is an easy home-style combination rather than a dish tied to one particular region. The cheese softens the tomatoes’ concentrated, tangy flavour, while the eggs give the omelet its tender, satisfying texture.
In Turkey, it is often served for breakfast, though it also makes a quick lunch or light supper. Pair it with bread and fresh greens; English-speaking readers can serve it with a simple salad or toast. It provides protein and calcium, with 14.3 g of protein per 100 g. Use a non-stick pan with little oil and add extra vegetables for a lighter plate.
How Nutritious Is Cottage cheese and sun-dried tomato omelet?
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 Cottage cheese and sun-dried tomato omelet 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 Cottage cheese and sun-dried tomato omelet Contain Allergens?
Contains these allergens:
Which Diets Is Cottage cheese and sun-dried tomato omelet Good For?
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
Cottage cheese and sun-dried tomato omelet Fat Profile
SATURATED
5.62g
MONOUNSATURATED
6.32g
POLYUNSATURATED
2.36g
Omega 6:3 ratio 12.6:1
Above the ideal 4:1 (12.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.