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Low-carbohydrate savory pastry with fiber and protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Egg and psyllium poğaça (55 g) has 96 calories. That works out to 174 calories per 100 g. It contains 3.9 g of carbs, 7 g of protein, 5.7 g of fat and 3 g of fiber. Its 13.8 µg of Selenium covers 25% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 55 g
96
KCAL / 55G
Carbs
3.9g
· 1% DV
Protein
7g
· 14% DV
Fat
5.7g
· 7% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 16% · Protein 30% · Fat 54%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 96 kcal | |
| Total fat | 5.7 g | 7% |
| Saturated fat | 1.51 g | 8% |
| Trans fat | 0.01 g | |
| Sodium | 182 mg | 8% |
| Total carbohydrate | 3.9 g | 1% |
| Fiber | 3 g | 11% |
| Protein | 7 g | 14% |
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 piece (medium) | 55 g | 96 kcal |
| 1 piece (mini) | 30 g | 52 kcal |
| 1 piece (small) | 45 g | 78 kcal |
| 1 piece (large) | 80 g | 139 kcal |
| 100 g | 100 g | 174 kcal |
| 2 piece (double) | 110 g | 191 kcal |
| 1 serving (medium) | 110 g | 191 kcal |
| 3 piece (triple) | 165 g | 287 kcal |
| 1 serving (large) | 165 g | 287 kcal |
Calculated from 174 calories per 100 g.
Egg and psyllium poğaça is a savory Turkish-style pastry made with egg and psyllium, the fiber-rich husk of the plantago seed. Psyllium helps bind the dough, so its texture can differ from a conventional wheat-flour poğaça.
Egg and psyllium poğaça contains egg and psyllium; recipes may also use oil, salt, and a leavening agent. The flour or other binding ingredients vary by recipe, so the name alone does not specify one fixed ingredient list.
Psyllium absorbs liquid and helps hold egg and psyllium poğaça dough together. It can also make the crumb more moist and cohesive, so adding more than a recipe calls for may make the pastry dense or gummy.
Egg and psyllium poğaça includes psyllium as well as egg, unlike many traditional poğaça recipes. Psyllium changes how the dough binds and feels, so the result may be less like the light, fluffy texture of a standard bakery poğaça.
Usually not strongly; in egg and psyllium poğaça, psyllium mainly affects texture rather than adding a prominent flavor. Too much can leave the pastry unusually dense or slightly gummy.
To make egg and psyllium poğaça, mix psyllium into the egg-based dough, shape it, and bake according to the recipe. Psyllium thickens quickly as it absorbs liquid, so check the dough texture promptly rather than leaving it to sit for a long time.
Egg and psyllium poğaça can turn dry or hard if it is overbaked or if the psyllium absorbs too much of the dough’s moisture. Follow the recipe’s proportions and begin checking for doneness before the end of the stated baking time.
Store egg and psyllium poğaça in a sealed container in the refrigerator once it has cooled. Because it contains egg, do not leave it at room temperature for an extended period; warm it briefly before serving if desired.
Yes, egg and psyllium poğaça can be frozen after cooling. Wrap individual pieces airtight, then thaw and warm them in an oven for a better texture than reheating them straight from frozen in a microwave.
Egg and psyllium poğaça goes well with olives, sliced tomatoes, cucumber, or cheese for breakfast or a light lunch. It can also be served on its own as a savory snack with tea or coffee.
Vitamins
Biotin
6.6µg · 22% DV
B12
0.4µg · 17% DV
B2
0.18mg · 14% DV
B5
0.45mg · 9% DV
Minerals
Selenium
14µg · 25% DV
Phosphorus
102mg · 15% DV
Iodine
12µg · 8% DV
Sodium
182mg · 8% DV
Potassium ⭐
80mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 96 calories in 1 piece (medium) (55 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.
Egg and psyllium poğaça is a Turkish-style savoury bun made with egg and psyllium, the fibre-rich husk of the plant also called ispaghula. The psyllium helps give the dough structure and makes this a lower-carbohydrate take on the familiar baked pastry.
It is typically tender inside with a lightly browned outside. In Turkey, poğaça is a popular breakfast or tea-time bite, and this version can be served warm or at room temperature. Its combination of protein and fibre makes it more sustaining than a plain pastry, while its carbohydrate content is comparatively low. Pair it with fresh tomatoes, cucumber or leafy greens for a lighter meal.
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.
High
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
1.51g
MONOUNSATURATED
2.3g
POLYUNSATURATED
0.95g
Omega 6:3 ratio 11.6:1
Above the ideal 4:1 (11.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.