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Source of protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Curd Cheese Omelet with Nigella Seeds (150 g) has 231 calories. That works out to 154 calories per 100 g. It contains 3.2 g of carbs, 21.3 g of protein, 15.2 g of fat and 0.5 g of fiber. Its 40.5 µg of Selenium covers 74% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 150 g
231
KCAL / 150G
Carbs
3.2g
· 1% DV
Protein
21.3g
· 43% DV
Fat
15.2g
· 19% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 5% · Protein 36% · Fat 59%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 231 kcal | |
| Total fat | 15.2 g | 19% |
| Saturated fat | 4.95 g | 25% |
| Trans fat | 0.05 g | |
| Sodium | 398 mg | 17% |
| Total carbohydrate | 3.2 g | 1% |
| Fiber | 0.5 g | 2% |
| Protein | 21.3 g | 43% |
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) | 150 g | 231 kcal |
| 1 piece (small) | 75 g | 116 kcal |
| 100 g | 100 g | 154 kcal |
| 1 piece (medium) | 110 g | 169 kcal |
| 1 piece (large) | 190 g | 293 kcal |
| 2 piece (double) | 220 g | 339 kcal |
| 1 serving (large) | 230 g | 354 kcal |
Calculated from 154 calories per 100 g.
Beat the eggs, pour them into a lightly oiled pan, and cook over medium-low heat. When they begin to set, add the curd cheese and nigella seeds, then fold or finish cooking gently until the eggs are fully set.
Nigella seeds add a warm, slightly onion-like, peppery flavor and a light crunch to the omelet. Sprinkle them into the eggs or over the top; adding them near the end keeps their flavor more distinct.
Yes, cottage cheese can replace curd cheese in a Curd Cheese Omelet with Nigella Seeds, though it is usually wetter and has a different texture. Drain it first if it releases liquid, so the eggs set rather than turn watery.
Add the curd cheese once the eggs have started to set but are still soft. This warms the cheese without overcooking it and helps keep the omelet tender; crumble larger curds so they spread evenly.
Serve a Curd Cheese Omelet with Nigella Seeds with sliced tomatoes, greens, or toast for a simple breakfast or lunch. Fresh vegetables balance the rich eggs and cheese without competing with nigella’s distinctive flavor.
A Curd Cheese Omelet with Nigella Seeds can turn watery if the curd cheese holds a lot of moisture or the eggs are cooked too slowly. Drain wet cheese, use moderate heat, and avoid covering the pan for the whole cooking time.
Yes, you can bake a Curd Cheese Omelet with Nigella Seeds in an oven-safe dish. Combine the beaten eggs with the cheese and seeds, then bake until the center is fully set; a shallow dish helps it cook evenly.
A Curd Cheese Omelet with Nigella Seeds has the mild, crumbly character of curd cheese, while a feta omelet is usually saltier and tangier. Feta can be substituted, but taste it before adding extra salt.
It is best cooked just before serving because reheated eggs can become firm and release moisture. If you need to prepare ahead, measure the ingredients in advance, then cook the Curd Cheese Omelet with Nigella Seeds fresh.
Refrigerate leftover Curd Cheese Omelet with Nigella Seeds in a covered container once it has cooled, and eat it promptly. Reheat it until hot throughout, preferably gently, to avoid making the eggs rubbery.
Vitamins
B12
1.58µg · 66% DV
Biotin
18µg · 60% DV
B2
0.59mg · 45% DV
B5
1.86mg · 37% DV
Minerals
Selenium
41µg · 75% DV
Phosphorus
320mg · 46% DV
Iodine
44µg · 29% DV
Calcium
197mg · 20% DV
Sodium
398mg · 17% DV
Potassium ⭐
234mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 231 calories in 1 serving (medium) (150 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 Omelet with Nigella Seeds is a Turkish-style home-cooked omelet made with eggs, crumbly çökelek cheese and nigella seeds. The cheese brings a gently tangy, savoury note, while the seeds add a distinctive fragrant flavour with a faintly onion-like edge.
It is most at home at breakfast, served hot with bread, sliced tomatoes or cucumber, and tea; it also makes a quick light meal at any time of day. It provides protein and calcium, with relatively little carbohydrate. For a lighter plate, use just enough oil to cook the eggs and pair the omelet with fresh vegetables.
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
4.95g
MONOUNSATURATED
6.53g
POLYUNSATURATED
2.1g
Omega 6:3 ratio 14.8:1
Above the ideal 4:1 (14.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.