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Source of protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 slice (medium) of Egg, Tomato and Kashar Cheese Bread (120 g) has 253 calories. That works out to 211 calories per 100 g. It contains 20.5 g of carbs, 13.4 g of protein, 13.3 g of fat and 1.7 g of fiber. Its 24.7 µg of Selenium covers 45% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 slice (medium) · 120 g
253
KCAL / 120G
Carbs
20.5g
· 7% DV
Protein
13.4g
· 27% DV
Fat
13.3g
· 17% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 32% · Protein 21% · Fat 47%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 253 kcal | |
| Total fat | 13.3 g | 17% |
| Saturated fat | 6.06 g | 30% |
| Trans fat | 0.14 g | |
| Sodium | 446 mg | 19% |
| Total carbohydrate | 20.5 g | 7% |
| Fiber | 1.7 g | 6% |
| Protein | 13.4 g | 27% |
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 slice (medium) | 120 g | 253 kcal |
| 1 slice (thin) | 75 g | 158 kcal |
| 1 piece (small) | 90 g | 190 kcal |
| 100 g | 100 g | 211 kcal |
| 1 piece (large) | 150 g | 317 kcal |
| 1 slice (thick) | 165 g | 348 kcal |
| 1 serving (medium) | 180 g | 380 kcal |
| 2 slice (double) | 240 g | 506 kcal |
| 1 serving (large) | 250 g | 528 kcal |
Calculated from 211 calories per 100 g.
Egg, tomato and Kashar cheese bread is made by topping bread with egg and tomato, then adding Kashar and cooking until the egg is set and the cheese melts. Chop the tomato finely and spread the topping in a thin, even layer.
Egg, tomato and Kashar cheese bread can be cooked either in a pan or in the oven. A covered pan on low heat helps the topping cook without scorching the bread, while the oven is convenient when making several slices at once.
Sturdy sandwich bread, sourdough, or slices from a loaf all work for egg, tomato and Kashar cheese bread. Choose slices thick enough to support the moist topping; day-old bread often holds its shape better than very soft, fresh bread.
To keep egg, tomato and Kashar cheese bread from getting soggy, remove some of the tomato’s watery seeds and avoid piling on a thick topping. Lightly toast the bread first, then cook until the egg is set and the base is crisp.
Yes, egg, tomato and Kashar cheese bread can be made on the stovetop. Put the topped slices in a covered pan over low heat so the egg cooks through and the Kashar melts before the bread underneath gets too dark.
Add the Kashar after spreading the egg-and-tomato mixture over the bread. It can go on before cooking, but covering the pan near the end helps it melt evenly without overcooking the egg or burning the bread.
Yes, drained canned tomatoes can work in egg, tomato and Kashar cheese bread, though they tend to be wetter than fresh tomatoes. Drain them well and chop them before mixing with the egg so the bread does not become soggy.
Serve egg, tomato and Kashar cheese bread hot with a simple salad, sliced cucumber, or olives. These fresh sides balance the warm, cheesy topping; the bread is also commonly served as a quick breakfast or light lunch.
You can chop the tomato and grate the Kashar ahead, but assemble egg, tomato and Kashar cheese bread just before cooking. The egg mixture releases moisture as it sits on bread, which can leave the slices soft rather than crisp.
Yes, reheat leftover egg, tomato and Kashar cheese bread in a pan or oven until hot. Store leftovers covered in the refrigerator, and avoid leaving the cooked egg topping at room temperature for an extended period.
Vitamins
Biotin
10.92µg · 36% DV
B12
0.82µg · 34% DV
B2
0.35mg · 27% DV
B1
0.22mg · 18% DV
Minerals
Selenium
25µg · 45% DV
Phosphorus
232mg · 33% DV
Calcium
241mg · 24% DV
Manganese
0.46mg · 20% DV
Sodium
446mg · 19% DV
Potassium ⭐
224mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 253 calories in 1 slice (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.
Egg, Tomato and Kashar Cheese Bread brings together bread topped with egg, tomato and melting Kashar, a Turkish cheese. It is a simple, home-style preparation, usually cooked in a pan or baked until the egg is set and the cheese softens. The tomato adds juiciness and a little brightness against the mild, savoury cheese.
In Turkey, it makes a warm breakfast, often served with tea and perhaps olives or fresh greens. Elsewhere, it works just as well for brunch or a quick light meal. The egg and cheese make it a source of protein and calcium; for a lighter version, use a little less cheese and add extra tomato.
Medium
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 3
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
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
6.06g
MONOUNSATURATED
4.26g
POLYUNSATURATED
1.7g
Omega 6:3 ratio 12.5:1
Above the ideal 4:1 (12.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.