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High-protein egg dish with Minci cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Eggs with Minci cheese (140 g) has 274 calories. That works out to 196 calories per 100 g. It contains 2.5 g of carbs, 19.9 g of protein, 20.4 g of fat and 0 g of fiber. Its 25.2 µg of Biotin covers 84% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 140 g
274
KCAL / 140G
Carbs
2.5g
· 1% DV
Protein
19.9g
· 40% DV
Fat
20.4g
· 26% 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 29% · Fat 67%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 274 kcal | |
| Total fat | 20.4 g | 26% |
| Saturated fat | 7.56 g | 38% |
| Trans fat | 0.14 g | |
| Sodium | 448 mg | 19% |
| Total carbohydrate | 2.5 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 19.9 g | 40% |
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 | 274 kcal |
| 1 tablespoon (grated) | 18 g | 35 kcal |
| 1 piece (small) | 50 g | 98 kcal |
| 100 g | 100 g | 196 kcal |
| 2 piece (medium) | 100 g | 196 kcal |
| 3 piece (large) | 150 g | 294 kcal |
| 1 cup (shredded) | 180 g | 353 kcal |
| 1 serving (large) | 200 g | 392 kcal |
Calculated from 196 calories per 100 g.
Minci is a regional Turkish cheese, especially associated with Black Sea cooking; its texture and saltiness can vary by producer and locality. It is usually crumbly, so it mixes readily into eggs without behaving exactly like a firm melting cheese.
Warm a little butter or oil in a pan, add crumbled Minci cheese, then add the eggs and cook gently until set. Taste before salting, since some Minci cheeses are already quite salty.
Yes, cottage cheese can stand in for Minci in Eggs with Minci cheese, though the result will taste milder and may be wetter. Drain it first and adjust the salt after tasting the cooked mixture.
Eggs with Minci cheese can turn watery when the cheese contains excess moisture or the eggs are cooked too quickly. Drain wet cheese and use moderate heat; take the pan off the stove as soon as the eggs are set.
Drain it if the Minci cheese looks wet or has liquid around it. Drier, crumbly cheese can go straight into the pan, while draining wetter cheese helps keep the eggs from becoming loose or watery.
Eggs with Minci cheese are a home-style preparation associated with Turkish cooking, particularly the Black Sea region where Minci is used. Recipes vary between households, so there is no single fixed ingredient list or cooking method.
Black pepper and chopped parsley pair well with Eggs with Minci cheese without covering the cheese’s flavor. Add salt sparingly, and try red pepper flakes if you want a little heat.
Yes, you can bake Eggs with Minci cheese in a small oven-safe dish. Combine the eggs and crumbled cheese, then bake until the eggs are just set; avoid overbaking, which can make the texture dry and firm.
Serve Eggs with Minci cheese with crusty bread, fresh tomatoes, cucumber, or leafy greens. Cornbread is another fitting choice for a Black Sea-inspired meal, while a simple salad works well for lunch.
Freezing is possible, but it is not ideal: cooked eggs can become rubbery and the cheese may turn grainy after thawing. Refrigerate leftovers in a covered container instead, and reheat only the portion you plan to eat.
Vitamins
Biotin
25.2µg · 84% DV
B12
1.89µg · 79% DV
B2
0.59mg · 45% DV
Vitamin A
252µg · 28% DV
Minerals
Selenium
34µg · 62% DV
Phosphorus
357mg · 51% DV
Calcium
294mg · 29% DV
Iodine
39µg · 26% DV
Sodium
448mg · 19% DV
Potassium ⭐
203mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 274 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 Minci cheese is a simple dish associated with Turkey’s eastern Black Sea region, especially around Rize. Minci is a fresh, curd-style local cheese, stirred into eggs or crumbled over them as they cook.
The cheese lends a soft texture and a gently savoury taste, making the dish a filling breakfast. In its home region it is commonly served hot with bread; elsewhere, try it with toast, tomatoes or leafy greens. It is rich in protein and low in carbohydrates, so it can suit a substantial breakfast or a low-carb meal. Use less cooking fat and add fresh vegetables 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
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
7.56g
MONOUNSATURATED
7.84g
POLYUNSATURATED
1.96g
Omega 6:3 ratio 14.6:1
Above the ideal 4:1 (14.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.