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High protein, rich in calcium, traditional Black Sea breakfast
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Eggs with Kolot cheese (120 g) has 252 calories. That works out to 210 calories per 100 g. It contains 2.6 g of carbs, 17.4 g of protein, 18.6 g of fat and 0 g of fiber. Its 1.8 µg of B12 covers 75% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 120 g
252
KCAL / 120G
Carbs
2.6g
· 1% DV
Protein
17.4g
· 35% DV
Fat
18.6g
· 24% 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 4% · Protein 28% · Fat 68%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 252 kcal | |
| Total fat | 18.6 g | 24% |
| Saturated fat | 8.64 g | 43% |
| Trans fat | 0.06 g | |
| Sodium | 612 mg | 27% |
| Total carbohydrate | 2.6 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 17.4 g | 35% |
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) | 120 g | 252 kcal |
| 1 slice (thin) | 40 g | 84 kcal |
| 1 slice (thick) | 60 g | 126 kcal |
| 1 serving (small) | 80 g | 168 kcal |
| 1 piece (small) | 80 g | 168 kcal |
| 100 g | 100 g | 210 kcal |
| 1 cup (medium) | 150 g | 315 kcal |
| 2 piece (medium) | 160 g | 336 kcal |
| 1 serving (large) | 180 g | 378 kcal |
| 1 serving (jumbo) | 240 g | 504 kcal |
Calculated from 210 calories per 100 g.
Cook the eggs in a lightly greased pan, then add small pieces of Kolot cheese as the eggs begin to set. Keep the heat moderate and take the pan off the stove once the cheese softens and melts.
Kolot cheese is a traditional cheese from Turkey’s Black Sea region, and it softens into a rich, stretchy texture when heated. Its distinctive flavor is central to eggs with Kolot cheese, so the dish differs from eggs made with ordinary sliced cheese.
Yes, mozzarella can stand in for Kolot cheese in eggs with Kolot cheese if you cannot find the original. It melts and stretches well, but the flavor will be milder and less characteristic of the Black Sea dish.
No. Eggs with Kolot cheese are centered on eggs cooked with cheese, while kuymak is a cheese-based Black Sea dish commonly made with butter and cornmeal. The dishes share regional ingredients but have different proportions and textures.
Eggs with Kolot cheese belong to the food traditions of Turkey’s Black Sea region, where Kolot cheese is commonly used. The dish is often served as a hearty breakfast, though family recipes and seasoning vary.
Serve eggs with Kolot cheese hot with bread, fresh tomatoes, or cucumbers. Cornbread is a fitting Black Sea-style accompaniment, while plain bread works well for scooping up the soft eggs and melted cheese.
Kolot cheese can become soft and stretchy as it melts, giving eggs with Kolot cheese their characteristic texture. Moderate heat helps it melt smoothly; cooking it too hard can make the cheese greasy and the eggs dry.
Yes, you can bake eggs with Kolot cheese in an oven-safe dish instead of cooking them in a pan. Add the cheese near the end or watch closely, since eggs can become firm quickly once fully set.
Yes, tomatoes are a useful variation in eggs with Kolot cheese. Cook them first until some of their liquid evaporates, then add the eggs and Kolot cheese; this keeps the finished dish from becoming watery.
Cook eggs with Kolot cheese over moderate heat and remove them while the eggs are just set. The pan’s residual heat will finish the cooking, and taking the dish off the stove promptly helps keep both the eggs and cheese tender.
Vitamins
B12
1.8µg · 75% DV
Biotin
21.6µg · 72% DV
B2
0.54mg · 42% DV
B5
1.44mg · 29% DV
Minerals
Selenium
22µg · 40% DV
Calcium
384mg · 38% DV
Phosphorus
252mg · 36% DV
Sodium
612mg · 27% DV
Potassium ⭐
216mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 252 calories in 1 serving (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.
Eggs with Kolot cheese brings eggs together with Kolot, a cheese associated with Turkey’s eastern Black Sea region. Cooked in a pan, the cheese softens as it warms and lends the eggs a savoury, rich flavour; the exact balance of cheese and egg varies from kitchen to kitchen.
It is best served hot, often as part of a Black Sea-style breakfast with bread and fresh vegetables. For readers elsewhere, it also makes an easy brunch or simple supper. The combination provides protein and calcium, while the cheese makes the dish fairly rich. Use a modest amount of cheese and serve it with tomatoes or greens for a lighter plate.
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
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
8.64g
MONOUNSATURATED
6.24g
POLYUNSATURATED
1.56g
Omega 6:3 ratio 8.3:1
Above the ideal 4:1 (8.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.