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High-protein, low-carb egg white omelette with lor cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Egg white omelette with lor cheese (180 g) has 194 calories. That works out to 108 calories per 100 g. It contains 3.2 g of carbs, 27.4 g of protein, 7.9 g of fat and 0 g of fiber. Its 32.4 µg of Selenium covers 59% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
194
KCAL / 180G
Carbs
3.2g
· 1% DV
Protein
27.4g
· 55% DV
Fat
7.9g
· 10% 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 7% · Protein 57% · Fat 36%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 194 kcal | |
| Total fat | 7.9 g | 10% |
| Saturated fat | 3.06 g | 15% |
| Trans fat | 0.05 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 3.2 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 27.4 g | 55% |
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) | 180 g | 194 kcal |
| 1 piece (mini) | 70 g | 76 kcal |
| 1 piece (small) | 90 g | 97 kcal |
| 100 g | 100 g | 108 kcal |
| 1 cup (chopped) | 120 g | 130 kcal |
| 1 piece (half) | 140 g | 151 kcal |
| 1 piece (whole) | 220 g | 238 kcal |
| 1 serving (large) | 260 g | 281 kcal |
Calculated from 108 calories per 100 g.
An egg white omelette with lor cheese is made by whisking egg whites with crumbled lor and cooking the mixture in a lightly oiled nonstick pan. Cook over medium-low heat, then fold when the underside is set and the top is nearly cooked.
Lor is a mild, fresh Turkish cheese with a soft, crumbly texture. It adds gentle dairy flavor to an egg white omelette with lor cheese, but its moisture and saltiness vary, so drain wet lor and taste before seasoning.
For a fluffier egg white omelette with lor cheese, whisk the whites until foamy and cook slowly over low heat. Covering the pan helps the top set without flipping; avoid cooking it until dry, which makes the omelette rubbery.
Yes, cottage cheese can stand in for lor in an egg white omelette with lor cheese, though the result will be wetter and less crumbly. Drain it first, and use a little less if it releases liquid in the pan.
An egg white omelette with lor cheese often sticks when the pan is not nonstick, is too cool, or has too little oil. Preheat the pan over medium-low heat and lightly coat the surface before adding the egg mixture.
No, lor usually softens rather than melting into a smooth, stretchy layer in an egg white omelette with lor cheese. Crumbling it finely distributes it more evenly, while larger pieces keep a distinct soft, fresh-cheese texture.
Parsley, dill, and chives work well in an egg white omelette with lor cheese because their fresh flavor complements mild lor. Add chopped herbs near the end of cooking to keep their color and aroma.
Yes, you can cook an egg white omelette with lor cheese ahead and refrigerate it in a covered container. Reheat it thoroughly before eating; for a fresher texture, prepare the mixture just before cooking rather than whisking the whites hours in advance.
An egg white omelette with lor cheese pairs well with sliced tomatoes, greens, or avocado. Serve it with toast or roasted potatoes if you want a more substantial meal, and add fresh vegetables rather than a rich sauce.
Yes, spinach works well in an egg white omelette with lor cheese. Cook fresh spinach first and let its excess liquid evaporate before adding the egg mixture; otherwise, moisture can make the omelette watery and harder to fold.
Vitamins
B2
0.56mg · 43% DV
B12
0.76µg · 32% DV
B5
1.3mg · 26% DV
Biotin
7.56µg · 25% DV
Minerals
Selenium
32µg · 58% DV
Phosphorus
302mg · 43% DV
Iodine
29µg · 19% DV
Calcium
166mg · 17% DV
Sodium
378mg · 16% DV
Potassium ⭐
306mg · 9% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 194 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.
Egg white omelette with lor cheese is made by cooking separated egg whites with crumbled lor, a fresh Turkish cheese traditionally made from whey. Lor is mild and soft to crumbly, with a gentle tang; its texture and saltiness vary by maker. In the omelette, it adds a little richness without overpowering the delicate egg whites.
In Turkey, it works well for breakfast, served with tomatoes, cucumber, herbs and bread, often alongside tea. Elsewhere, it makes an easy light meal with salad or sautéed vegetables. It is high in protein and low in carbohydrates, with 15.2 g of protein per 100 g. For a more filling plate, add vegetables; taste the lor before seasoning, since some varieties are already salty.
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
3.06g
MONOUNSATURATED
2.61g
POLYUNSATURATED
0.7g
Omega 6:3 ratio 6.8:1
Above the ideal 4:1 (6.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.