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A softly folded, pale-white egg-white omelette with small, crumbly white curds of lor cheese visible inside and on top, served on a plate.
●Low GI
💪High Protein

Egg white omelette with lor cheese Calories

High-protein, low-carb egg white omelette with lor cheese

CALORIES · 100 G

108kcal

GI

0low

POTASSIUM · 100 G

170mg

FIBER · 100 G

0g

Quick answer

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.

Egg white omelette with lor cheese Nutrition Facts

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%

Egg white omelette with lor cheese nutrition facts table · 1 serving (medium) (180 g)

NutrientAmount% DV
Calories194 kcal
Total fat7.9 g10%
Saturated fat3.06 g15%
Trans fat0.05 g
Sodium378 mg16%
Total carbohydrate3.2 g1%
Fiber0 g0%
Protein27.4 g55%

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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How Many Calories in 1 Serving of Egg white omelette with lor cheese?

ServingAmountCalories
1 serving (medium)180 g194 kcal
1 piece (mini)70 g76 kcal
1 piece (small)90 g97 kcal
100 g100 g108 kcal
1 cup (chopped)120 g130 kcal
1 piece (half)140 g151 kcal
1 piece (whole)220 g238 kcal
1 serving (large)260 g281 kcal

Calculated from 108 calories per 100 g.

Frequently Asked Questions About Egg white omelette with lor cheese

How do you make an egg white omelette with lor cheese?

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.

What is lor cheese in an egg white omelette with lor cheese?

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.

How do you make an egg white omelette with lor cheese fluffy?

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.

Can you use cottage cheese instead of lor in an egg white omelette with lor cheese?

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.

Why does an egg white omelette with lor cheese stick to 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.

Does lor cheese melt in an egg white omelette with lor cheese?

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.

What herbs go well in an egg white omelette with lor cheese?

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.

Can you make an egg white omelette with lor cheese ahead of time?

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.

What can you serve with an egg white omelette with lor cheese?

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.

Can you add spinach to an egg white omelette with lor cheese?

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.

Egg white omelette with lor cheese Vitamins & Minerals

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

Egg white omelette with lor cheese Glycemic Index

GLYCEMIC INDEX

0
Low
0 Low5570100

GLYCEMIC LOAD

0
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Egg white omelette with lor cheese

To burn the 194 calories in 1 serving (medium) (180 g):

🚶

48min

Walking (5 km/h)

🏃

20min

Running (8 km/h)

🚴

26min

Cycling

🏊

23min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Egg white omelette with lor cheese?

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.

How Nutritious Is Egg white omelette with lor cheese?

Nutrient density

High

78/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

52/ 100

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.

Is Egg white omelette with lor cheese Processed?

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.

Does Egg white omelette with lor cheese Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs yes
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Egg white omelette with lor cheese Good For?

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

Egg white omelette with lor cheese Fat Profile

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.