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High-protein egg with cheddar cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Egg with cheddar (110 g) has 221 calories. That works out to 201 calories per 100 g. It contains 1.4 g of carbs, 15 g of protein, 17.2 g of fat and 0 g of fiber. Its 22 µg of Biotin covers 73% of the Daily Value. Its glycemic index is 1 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 110 g
221
KCAL / 110G
Carbs
1.4g
· 1% DV
Protein
15g
· 30% DV
Fat
17.2g
· 22% 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 3% · Protein 27% · Fat 70%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 221 kcal | |
| Total fat | 17.2 g | 22% |
| Saturated fat | 7.04 g | 35% |
| Trans fat | 0.33 g | |
| Sodium | 341 mg | 15% |
| Total carbohydrate | 1.4 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 15 g | 30% |
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) | 110 g | 221 kcal |
| 1 piece (small) | 65 g | 131 kcal |
| 1 piece (medium) | 85 g | 171 kcal |
| 100 g | 100 g | 201 kcal |
| 1 piece (large) | 110 g | 221 kcal |
| 1 cup (diced) | 140 g | 281 kcal |
| 2 piece (double) | 170 g | 342 kcal |
| 1 serving (large) | 170 g | 342 kcal |
Calculated from 201 calories per 100 g.
To make egg with cheddar, cook beaten eggs in a lightly greased pan over low to medium-low heat. Add grated cheddar while the eggs are still slightly soft, then stir or fold gently until the cheese melts and the eggs are just set.
A cheddar that melts smoothly works best in egg with cheddar. Mild cheddar gives a gentler flavor, while sharper cheddar tastes more pronounced; grate it yourself if possible so it melts evenly into the eggs.
Add cheddar near the end of cooking egg with cheddar, when the eggs are mostly set but still a little moist. Adding it too early can make the cheese overcook, while waiting until the eggs are dry makes it harder to melt evenly.
Egg with cheddar can turn rubbery when it is cooked too long or over high heat. Keep the heat low, stir gently if making scrambled eggs, and take the pan off the heat while the eggs are still slightly soft.
Yes, you can make egg with cheddar in the microwave using a microwave-safe bowl. Beat the eggs, add cheddar, and cook in short bursts, stirring between them; stop as soon as the eggs are set to avoid a tough texture.
Neither style is always better: scrambled egg with cheddar spreads the cheese throughout, while an omelette keeps it as a distinct filling. Choose scrambled eggs for an even cheesy taste or an omelette if you want a folded, sliceable serving.
Chives, black pepper, sautéed mushrooms, spinach, or diced tomatoes all pair well with egg with cheddar. Cook watery vegetables first so they do not release moisture into the eggs and make the finished dish soggy.
Egg with cheddar is best cooked just before serving because reheating can make eggs firm and dry. You can grate the cheese and prepare any vegetables in advance, then cook everything with freshly beaten eggs when you are ready to eat.
Reheat egg with cheddar gently in a covered pan over low heat, or in the microwave in short bursts. Stop once it is hot throughout; prolonged heating can make the eggs rubbery and cause the cheddar to turn oily.
Egg with cheddar can be a filling breakfast, with protein from both the eggs and cheese. Add vegetables or fruit for variety, and go easy on extra salt or butter if the rest of your breakfast already includes salty foods.
Vitamins
Biotin
22µg · 73% DV
B12
1.3µg · 54% DV
B2
0.43mg · 33% DV
B5
1.41mg · 28% DV
Minerals
Selenium
25µg · 45% DV
Phosphorus
281mg · 40% DV
Calcium
231mg · 23% DV
Iodine
31µg · 21% DV
Sodium
341mg · 15% DV
Potassium ⭐
160mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 221 calories in 1 serving (medium) (110 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 with cheddar is a simple cooked-egg dish topped with cheddar, often made at home rather than tied to one particular regional tradition. As the cheese melts into the eggs, it gives them a soft, creamy texture and a savoury, slightly sharp flavour. It works well as a quick breakfast or light meal, served hot on toast or alongside vegetables; in Turkey, it can also fit naturally into a breakfast spread with bread and tea.
Egg with cheddar offers protein, with much of its richness coming from the cheese and any cooking fat used. For a lighter plate, use a little oil and cheddar and add tomatoes, greens or other vegetables. It is an easy option when you want a filling meal without much preparation.
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
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
7.04g
MONOUNSATURATED
6.49g
POLYUNSATURATED
1.87g
Omega 6:3 ratio 17.8:1
Above the ideal 4:1 (17.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.