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High-protein, low-carb mixture
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Curd cheese and egg mixture (120 g) has 174 calories. That works out to 145 calories per 100 g. It contains 2.5 g of carbs, 17 g of protein, 10.6 g of fat and 0 g of fiber. Its 0.9 µg of B12 covers 38% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 120 g
174
KCAL / 120G
Carbs
2.5g
· 1% DV
Protein
17g
· 34% DV
Fat
10.6g
· 14% 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 39% · Fat 55%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 174 kcal | |
| Total fat | 10.6 g | 14% |
| Saturated fat | 3.84 g | 19% |
| Trans fat | 0.05 g | |
| Sodium | 252 mg | 11% |
| Total carbohydrate | 2.5 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 17 g | 34% |
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) | 120 g | 174 kcal |
| 1 tablespoon (grated) | 18 g | 26 kcal |
| 2 tablespoon (double) | 36 g | 52 kcal |
| 1 piece (small) | 50 g | 73 kcal |
| 100 g | 100 g | 145 kcal |
| ½ cup (half) | 100 g | 145 kcal |
| 1 serving (large) | 180 g | 261 kcal |
| 1 cup (whole) | 200 g | 290 kcal |
Calculated from 145 calories per 100 g.
To make curd cheese and egg mixture, whisk the eggs, fold in the curd cheese, then cook in a lightly oiled pan over medium-low heat until the eggs are fully set. Stir gently for a soft, even texture.
Yes, you can microwave curd cheese and egg mixture in a microwave-safe bowl. Cook it in short bursts, stirring between each one, until the egg is fully set; short intervals help prevent overcooking and uneven hot spots.
Curd cheese and egg mixture can turn watery if the curd cheese contains excess liquid or the eggs are overcooked. Drain moist curd cheese first, and cook gently; adding salt near the end can also help limit released moisture.
Yes, you can cook curd cheese and egg mixture ahead and refrigerate it in a covered container. For the best texture, reheat only the portion you plan to eat, since repeated heating can make the eggs firm and the mixture watery.
Chives, parsley, dill, and black pepper work well in curd cheese and egg mixture. Add fresh herbs near the end of cooking so their flavor stays bright; a little chili also gives it a mild kick.
Yes, curd cheese and egg mixture works as a toast or sandwich filling once the eggs are fully cooked. Let it cool slightly before spreading, and pair it with sliced tomato or greens to add freshness.
Yes, curd cheese and egg mixture can be a convenient post-workout meal because it combines eggs and curd cheese, both sources of protein. Add bread, potatoes, or fruit if you also want a source of carbohydrates after training.
Yes, curd cheese and egg mixture can be baked in a small oven-safe dish. Bake until the center is set and the eggs are fully cooked; avoid leaving it in too long, as the curd cheese and eggs can become dry.
Yes, you can freeze curd cheese and egg mixture, but thawing may make it grainy or watery. Freeze it in a sealed, freezer-safe portion and thaw it in the refrigerator; freshly cooked mixture usually has a better texture.
Curd cheese and egg mixture may help a meal feel filling because it provides protein, but it does not cause weight loss by itself. The cooking fat, portion, and foods served alongside it also affect the meal.
Vitamins
B12
0.9µg · 38% DV
Biotin
10.8µg · 36% DV
B2
0.38mg · 29% DV
B5
0.86mg · 17% DV
Minerals
Selenium
19µg · 35% DV
Phosphorus
228mg · 33% DV
Iodine
26µg · 17% DV
Calcium
144mg · 14% DV
Sodium
252mg · 11% DV
Potassium ⭐
162mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 174 calories in 1 serving (medium) (120 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.
Curd cheese and egg mixture is a simple Turkish-style dish made by combining eggs with lor, a fresh, crumbly curd cheese, then cooking them together in a pan. Lor is mild and soft rather than aged or stretchy, and its saltiness can vary.
In Turkey, it is often served warm at breakfast, seasoned with herbs or black pepper and eaten with bread; it can also be used as a filling for pastries or gözleme. It is protein-rich and low in carbohydrates, so it suits a filling breakfast or a lighter meal. Cook it with just a little oil and serve with tomatoes or greens for freshness.
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
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
3.84g
MONOUNSATURATED
3.24g
POLYUNSATURATED
0.96g
Omega 6:3 ratio 14.3:1
Above the ideal 4:1 (14.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.