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A golden-yellow egg with soft, creamy white curds of cheese is served in a shallow pan, with lightly browned edges and a few scattered cheese crumbles.
●Low GI

Pan-cooked egg with curd cheese Calories

High-protein, low-carb pan-cooked egg and curd cheese combination.

CALORIES · 100 G

154kcal

GI

0low

POTASSIUM · 100 G

145mg

FIBER · 100 G

0g

Quick answer

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.

Pan-cooked egg with curd cheese Nutrition Facts

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%

Pan-cooked egg with curd cheese nutrition facts table · 1 piece (medium) (120 g)

NutrientAmount% DV
Calories185 kcal
Total fat12.1 g16%
Saturated fat4.08 g20%
Trans fat0.05 g
Sodium252 mg11%
Total carbohydrate2.5 g1%
Fiber0 g0%
Protein15.8 g32%

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 Medium Pan-cooked egg with curd cheese?

ServingAmountCalories
1 piece (medium)120 g185 kcal
½ piece (half)60 g92 kcal
1 piece (small)90 g139 kcal
100 g100 g154 kcal
1 piece (large)160 g246 kcal
1 serving (extra large)180 g277 kcal
1 cup (shredded)200 g308 kcal
2 piece (double)240 g370 kcal

Calculated from 154 calories per 100 g.

Frequently Asked Questions About Pan-cooked egg with curd cheese

How do you make pan-cooked egg with curd cheese?

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.

When should you add curd cheese to pan-cooked egg with curd cheese?

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.

Why does pan-cooked egg with curd cheese turn watery?

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.

What kind of curd cheese is best for pan-cooked egg with curd cheese?

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.

Can you use cottage cheese in pan-cooked egg with curd cheese?

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.

What herbs go well in pan-cooked egg with curd cheese?

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.

What should you serve with pan-cooked egg with curd cheese?

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.

Can pan-cooked egg with curd cheese be made without oil?

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.

How do you keep pan-cooked egg with curd cheese from getting 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.

Can you reheat pan-cooked egg with curd cheese the next day?

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.

Pan-cooked egg with curd cheese Vitamins & Minerals

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

Pan-cooked egg with curd 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 Pan-cooked egg with curd cheese

To burn the 185 calories in 1 piece (medium) (120 g):

🚶

46min

Walking (5 km/h)

🏃

19min

Running (8 km/h)

🚴

25min

Cycling

🏊

22min

Swimming

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

What is Pan-cooked egg with curd cheese?

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.

How Nutritious Is Pan-cooked egg with curd cheese?

Nutrient density

High

72/ 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

44/ 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 Pan-cooked egg with curd 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 Pan-cooked egg with curd 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 Pan-cooked egg with curd cheese Good For?

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

Pan-cooked egg with curd cheese Fat Profile

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.