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High-protein eggs with salty aged Turkish tulum cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Eggs with Erzincan tulum cheese (140 g) has 312 calories. That works out to 223 calories per 100 g. It contains 2.4 g of carbs, 22.1 g of protein, 23.5 g of fat and 0 g of fiber. Its 30.8 µg of Biotin covers 103% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 140 g
312
KCAL / 140G
Carbs
2.4g
· 1% DV
Protein
22.1g
· 44% DV
Fat
23.5g
· 30% 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 29% · Fat 68%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 312 kcal | |
| Total fat | 23.5 g | 30% |
| Saturated fat | 8.68 g | 43% |
| Trans fat | 0.25 g | |
| Sodium | 728 mg | 32% |
| Total carbohydrate | 2.4 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 22.1 g | 44% |
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) | 140 g | 312 kcal |
| 1 tablespoon (grated) | 18 g | 40 kcal |
| 1 piece (small) | 70 g | 156 kcal |
| 100 g | 100 g | 223 kcal |
| 2 piece (double) | 140 g | 312 kcal |
| 1 cup (shredded) | 160 g | 357 kcal |
| 1 piece (large) | 180 g | 401 kcal |
| 1 serving (large) | 210 g | 468 kcal |
| 3 piece (triple) | 210 g | 468 kcal |
Calculated from 223 calories per 100 g.
Cook beaten eggs gently in a pan, then fold in crumbled Erzincan tulum cheese near the end. The cheese is aged and salty, so taste the mixture before adding salt; serve while the eggs are still soft.
Erzincan tulum is a traditional Turkish aged cheese, commonly made from sheep’s milk and known for its savory, salty flavor. Crumbling it into eggs gives the dish a stronger taste than using a mild fresh cheese.
Yes, feta can stand in for Erzincan tulum in this egg dish, though its flavor and texture will differ. Choose a firm, flavorful feta and hold back on added salt, since both cheeses can be quite salty.
Add the crumbled tulum when the eggs are partly set, rather than at the start. This warms and softens the cheese while leaving some distinct pieces; stir it in just before taking the pan off the heat.
Serve eggs with Erzincan tulum cheese with crusty bread and fresh vegetables such as tomatoes or cucumbers. Their freshness balances the cheese’s rich, salty flavor; olives or other salty sides may make the meal taste overly salty.
They can be prepared either way, but softly scrambled eggs make it easy to distribute the crumbled cheese. For a fried-egg version, scatter the cheese over the whites near the end so the yolks remain intact.
Yes, tomatoes work well with eggs and Erzincan tulum cheese. Cook chopped tomatoes first until their excess liquid has reduced, then add the eggs and crumble in the cheese near the end to keep the dish from turning watery.
Refrigerate leftover eggs with Erzincan tulum cheese in a covered container and eat them the next day after reheating thoroughly. Don’t leave the cooked eggs sitting out for an extended period, and expect the reheated texture to be firmer.
Erzincan tulum softens in hot eggs but does not usually melt into a smooth, stretchy layer like mozzarella. Crumble it finely for a more even distribution, or use larger pieces if you want its tangy flavor in distinct bites.
Yes, cook eggs with Erzincan tulum cheese in a nonstick pan with a little olive oil instead of butter. Keep the heat moderate so the eggs stay tender, and add the cheese near the end so it warms without drying out.
Vitamins
Biotin
30.8µg · 103% DV
B12
2.03µg · 85% DV
B2
0.59mg · 45% DV
B5
1.61mg · 32% DV
Minerals
Selenium
34µg · 62% DV
Phosphorus
399mg · 57% DV
Calcium
357mg · 36% DV
Sodium
728mg · 32% DV
Potassium ⭐
217mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 312 calories in 1 serving (medium) (140 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.
Eggs with Erzincan tulum cheese combines eggs cooked in a pan with crumbled Erzincan tulum, an aged, tangy cheese associated with eastern Turkey. The cheese brings a salty, savoury bite to the soft eggs; depending on the cook, it may be stirred in to soften or added near the end so some pieces keep their texture.
In Turkey it is most at home at breakfast, served hot with bread and tea, though it also makes a simple meal at other times. It is protein-rich and fairly substantial, with the cheese adding richness as well as flavour. For a lighter plate, use a little less cheese and serve it with tomatoes, cucumber or fresh herbs.
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
8.68g
MONOUNSATURATED
9.24g
POLYUNSATURATED
2.24g
Omega 6:3 ratio 18.5:1
Above the ideal 4:1 (18.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.