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Eggs with curd cheese and greens Calories
High-protein egg dish with curd cheese and greens
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Eggs with curd cheese and greens (180 g) has 263 calories. That works out to 146 calories per 100 g. It contains 4.7 g of carbs, 21.2 g of protein, 17.6 g of fat and 1.4 g of fiber. Its 104.4 µg of Vitamin K covers 87% of the Daily Value. Its glycemic index is 3 (low), so it raises blood sugar slowly.
Eggs with curd cheese and greens Nutrition Facts
Selected: 1 serving (medium) · 180 g
263
KCAL / 180G
Carbs
4.7g
· 2% DV
Protein
21.2g
· 42% DV
Fat
17.6g
· 23% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 32% · Fat 61%
Eggs with curd cheese and greens nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 263 kcal | |
| Total fat | 17.6 g | 23% |
| Saturated fat | 5.58 g | 28% |
| Trans fat | 0.07 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 4.7 g | 2% |
| Fiber | 1.4 g | 5% |
| Protein | 21.2 g | 42% |
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 Eggs with curd cheese and greens?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 263 kcal |
| 1 tablespoon (chopped) | 22 g | 32 kcal |
| 1 piece (small) | 90 g | 131 kcal |
| 100 g | 100 g | 146 kcal |
| 1 cup (whole) | 160 g | 234 kcal |
| 2 piece (double) | 220 g | 321 kcal |
| 1 serving (large) | 260 g | 380 kcal |
| 1 pack (jumbo) | 300 g | 438 kcal |
Calculated from 146 calories per 100 g.
Frequently Asked Questions About Eggs with curd cheese and greens
How do you make eggs with curd cheese and greens?
To make eggs with curd cheese and greens, wilt the greens in a pan first, then stir in the curd cheese. Add beaten eggs and cook gently, stirring until just set. Low heat helps keep the eggs soft rather than dry.
What is the curd cheese in eggs with curd cheese and greens?
Curd cheese in eggs with curd cheese and greens is a mild, fresh cheese made from separated milk curds. Turkish lor is typically soft and crumbly; it is not necessarily the same as ricotta or cottage cheese, so texture can vary.
Which greens are best in eggs with curd cheese and greens?
Spinach, parsley, dill, spring onions, and chard all work well in eggs with curd cheese and greens. Wilt spinach or chard before adding the eggs, while delicate herbs such as dill and parsley keep more flavor when stirred in near the end.
Are eggs with curd cheese and greens scrambled eggs or an omelet?
Eggs with curd cheese and greens can be cooked either way, but they are often softly scrambled. Stirring the eggs as they set distributes the curd cheese and greens; leaving the mixture undisturbed makes a more omelet-like dish.
How do you keep eggs with curd cheese and greens from getting watery?
Dry the greens thoroughly before cooking eggs with curd cheese and greens, and let excess moisture evaporate in the pan. If the curd cheese is wet, drain it first; add the eggs only after the greens have softened and the pan is no longer watery.
What can you serve with eggs with curd cheese and greens?
Serve eggs with curd cheese and greens with toast or flatbread, or pair them with fresh tomato and cucumber for a lighter plate. A simple salad also works; the dish is rich and savory enough that it does not need a heavy side.
Can cottage cheese replace curd cheese in eggs with curd cheese and greens?
Yes, cottage cheese can replace curd cheese in eggs with curd cheese and greens, though the result may be wetter and less crumbly. Drain it first, and taste before adding salt because cottage cheese can vary in saltiness.
Can you bake eggs with curd cheese and greens in the oven?
Yes, you can bake eggs with curd cheese and greens in an oven-safe dish. Wilt any watery greens first, combine them with the curd cheese and eggs, then bake until the center is just set; overbaking can make the eggs rubbery.
How long do eggs with curd cheese and greens keep in the fridge?
Cooked eggs with curd cheese and greens keep for 3–4 days in a covered container in the refrigerator. Chill leftovers promptly, and reheat only the portion you plan to eat so the eggs do not become dry from repeated heating.
Can you prepare eggs with curd cheese and greens ahead of time?
You can wash and chop the greens ahead, but eggs with curd cheese and greens are best cooked just before serving. Store the prepared greens covered in the refrigerator, then add the curd cheese and eggs during cooking for a fresher texture.
Eggs with curd cheese and greens Vitamins & Minerals
Vitamins
Vitamin K
104.4µg · 87% DV
Biotin
21.6µg · 72% DV
B12
1.4µg · 58% DV
B2
0.56mg · 43% DV
Minerals
Selenium
32µg · 58% DV
Phosphorus
328mg · 47% DV
Iodine
40µg · 27% DV
Calcium
212mg · 21% DV
Sodium
378mg · 16% DV
Potassium ⭐
333mg · 10% DV
Eggs with curd cheese and greens Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Eggs with curd cheese and greens
To burn the 263 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.
What is Eggs with curd cheese and greens?
Eggs with curd cheese and greens is a simple Turkish home-style dish made by cooking eggs with lor, a fresh, mild curd cheese, and herbs or leafy greens such as parsley, dill or spinach. Depending on how it is cooked, it may be closer to a soft scramble or an omelette, and the greens can vary with what is available.
The eggs turn tender, while the curd cheese adds a light, creamy texture and the greens bring freshness. In Turkey it is often served at breakfast, with bread and tea, but it also works as a quick lunch or brunch elsewhere. It is a protein-rich choice; use a little less cooking oil and add extra greens for a lighter plate.
How Nutritious Is Eggs with curd cheese and greens?
Nutrient density
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.
Satiety score
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.
Is Eggs with curd cheese and greens 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 Eggs with curd cheese and greens Contain Allergens?
Contains these allergens:
Which Diets Is Eggs with curd cheese and greens 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
Eggs with curd cheese and greens Fat Profile
SATURATED
5.58g
MONOUNSATURATED
7.2g
POLYUNSATURATED
2.52g
Omega 6:3 ratio 10.6:1
Above the ideal 4:1 (10.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.