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High-protein, low-carb pan-cooked egg and curd cheese combination.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Pan-cooked egg with curd cheese (120 g) has 185 calories. That works out to 154 calories per 100 g. It contains 2.5 g of carbs, 15.8 g of protein, 12.1 g of fat and 0 g of fiber. Its 14.4 µg of Biotin covers 48% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 120 g
185
KCAL / 120G
Carbs
2.5g
· 1% DV
Protein
15.8g
· 32% DV
Fat
12.1g
· 16% 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 5% · Protein 35% · Fat 60%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 185 kcal | |
| Total fat | 12.1 g | 16% |
| Saturated fat | 4.08 g | 20% |
| Trans fat | 0.05 g | |
| Sodium | 252 mg | 11% |
| Total carbohydrate | 2.5 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 15.8 g | 32% |
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) | 120 g | 185 kcal |
| ½ piece (half) | 60 g | 92 kcal |
| 1 piece (small) | 90 g | 139 kcal |
| 100 g | 100 g | 154 kcal |
| 1 piece (large) | 160 g | 246 kcal |
| 1 serving (extra large) | 180 g | 277 kcal |
| 1 cup (shredded) | 200 g | 308 kcal |
| 2 piece (double) | 240 g | 370 kcal |
Calculated from 154 calories per 100 g.
Pan-cooked egg with curd cheese is made by gently scrambling eggs in a lightly heated pan, then folding in the curd cheese as the eggs begin to set. Cook over low heat until just done to keep the eggs tender.
Add the curd cheese to pan-cooked egg with curd cheese when the eggs are partly set but still soft. Adding it then warms the cheese without overcooking the eggs or breaking the curds apart through excessive stirring.
Pan-cooked egg with curd cheese can turn watery if the cheese contains excess moisture or the pan is too cool. Drain wet curd cheese first and cook uncovered over low to medium-low heat so moisture can evaporate.
Fresh curd cheese that is moist but not runny works best for pan-cooked egg with curd cheese. If the cheese is salty, taste the mixture before adding salt; very dry curds may need gentler stirring to distribute evenly.
Yes, cottage cheese can stand in for curd cheese in pan-cooked egg with curd cheese. Drain it first if it is very wet, and expect a softer, sometimes slightly tangier result than with drier curds.
Chives, parsley, dill, and black pepper pair well with pan-cooked egg with curd cheese. Add fresh herbs near the end of cooking so their flavour stays fresh, and go easy on salt if the cheese is already seasoned.
Pan-cooked egg with curd cheese goes well with toast, sliced tomatoes, cucumber, or a simple green salad. For a lighter breakfast, serve it with vegetables rather than adding another rich or cheese-based side.
Yes, pan-cooked egg with curd cheese can be cooked without oil in a good nonstick pan. Warm the pan over low heat and stir the eggs gently; avoid high heat, which can make them stick or turn rubbery.
Cook pan-cooked egg with curd cheese over low heat and take it off the stove while the eggs are still slightly glossy. Residual heat will finish cooking them, while high heat and prolonged stirring make the eggs tough.
Yes, pan-cooked egg with curd cheese can be refrigerated in a covered container and reheated the next day. Reheat it gently until hot throughout; avoid leaving the cooked dish at room temperature for an extended time.
Vitamins
Biotin
14.4µg · 48% DV
B12
0.98µg · 41% DV
B2
0.41mg · 32% DV
B5
0.94mg · 19% DV
Minerals
Selenium
23µg · 42% DV
Phosphorus
222mg · 32% DV
Iodine
26µg · 17% DV
Zinc
1.42mg · 13% DV
Sodium
252mg · 11% DV
Potassium ⭐
174mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 185 calories in 1 piece (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.
Pan-cooked egg with curd cheese combines eggs cooked in a pan with soft, fresh curd cheese. It is a simple home-style dish, familiar from Turkish breakfasts, where lor—a mild, crumbly cheese traditionally made from whey—is often added to eggs as they cook.
The eggs stay tender while the cheese lends a soft, slightly grainy texture and gentle savoury flavour. Serve it warm for breakfast or a quick meal, perhaps with bread, tomatoes or fresh herbs. It is high in protein and low in carbohydrates; a 100 g portion provides 13.2 g of protein. For a lighter version, use only a little oil and stir in the cheese near the end so it warms without drying out.
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
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
4.08g
MONOUNSATURATED
4.92g
POLYUNSATURATED
1.56g
Omega 6:3 ratio 13.4:1
Above the ideal 4:1 (13.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.