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Source of protein and calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Eggs with Potato, Pepper and Kashar Cheese (220 g) has 356 calories. That works out to 162 calories per 100 g. It contains 19.1 g of carbs, 20.2 g of protein, 22.2 g of fat and 2.4 g of fiber. Its 40.7 µg of Selenium covers 74% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 220 g
356
KCAL / 220G
Carbs
19.1g
· 7% DV
Protein
20.2g
· 40% DV
Fat
22.2g
· 28% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 21% · Protein 23% · Fat 56%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 356 kcal | |
| Total fat | 22.2 g | 28% |
| Saturated fat | 8.25 g | 41% |
| Trans fat | 0.18 g | |
| Sodium | 561 mg | 24% |
| Total carbohydrate | 19.1 g | 7% |
| Fiber | 2.4 g | 9% |
| Protein | 20.2 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) | 220 g | 356 kcal |
| 1 tablespoon (small) | 18 g | 29 kcal |
| 100 g | 100 g | 162 kcal |
| 1 cup (small) | 150 g | 243 kcal |
| 1 serving (small) | 180 g | 292 kcal |
| 1 piece (thick) | 250 g | 405 kcal |
| 1 serving (large) | 300 g | 486 kcal |
| 2 serving (double) | 440 g | 713 kcal |
Calculated from 162 calories per 100 g.
Cook diced potatoes in a skillet until tender, then add sliced pepper and cook briefly. Add the eggs and cook over low heat; scatter grated Kashar cheese over the top near the end so it melts without overcooking the eggs.
Yes, cook the potatoes before adding the eggs. Raw potato takes longer to soften than eggs take to cook, so sautéing or parboiling it first helps the potatoes turn tender while keeping the eggs from becoming rubbery.
No, eggs with potato, pepper and Kashar cheese is different from menemen. This dish centers on potato and Kashar cheese, while menemen is a Turkish egg dish built around tomatoes and usually does not include potato.
Add the Kashar cheese when the eggs are nearly cooked. Sprinkle it over the skillet and cover briefly to melt it; adding it too early can leave the eggs cooking longer than necessary.
Yes, you can bake eggs with potato, pepper and Kashar cheese in an oven-safe skillet or baking dish. Cook the potatoes and peppers first, add the eggs and cheese, then bake until the eggs reach your preferred consistency.
A mild green pepper works well in eggs with potato, pepper and Kashar cheese and keeps the flavor close to a Turkish-style breakfast. Use a sweet red pepper for a milder, sweeter result, or a hot pepper if you want extra heat.
Cook eggs with potato, pepper and Kashar cheese over low heat and take the pan off the heat as soon as the whites are set. The residual heat will continue cooking the eggs, so avoid leaving the skillet on the burner.
Serve eggs with potato, pepper and Kashar cheese with crusty bread, olives, and sliced tomatoes or cucumber for a Turkish-style breakfast. A simple green salad also works if you are serving it as a light lunch or supper.
Yes, onions or tomatoes can be added to eggs with potato, pepper and Kashar cheese. Sauté onion with the potato and pepper; if using tomato, let excess liquid cook off before adding the eggs so the dish does not turn watery.
Refrigerate leftover eggs with potato, pepper and Kashar cheese in a covered container once cooled. Eat the leftovers within a few days and reheat only the portion you plan to eat, until it is hot throughout.
Vitamins
B12
1.54µg · 64% DV
Biotin
17.82µg · 59% DV
B2
0.59mg · 45% DV
B5
1.72mg · 34% DV
Minerals
Selenium
41µg · 75% DV
Phosphorus
411mg · 59% DV
Iodine
62µg · 41% DV
Calcium
348mg · 35% DV
Sodium
561mg · 24% DV
Potassium ⭐
508mg · 15% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 356 calories in 1 serving (medium) (220 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 Potato, Pepper and Kashar Cheese is a Turkish home-style skillet dish: diced potatoes and peppers are cooked until tender, then combined with eggs and topped with Kashar, a mild, savoury Turkish cheese. The result is softly set and hearty, with sweet notes from the pepper and a creamy, lightly stretchy finish from the cheese.
It is usually served hot, often for breakfast with bread, or as a quick lunch or supper alongside a fresh salad. Eggs and cheese make it a source of protein and calcium, while the potato adds filling substance. For a lighter version, use less oil and cheese, or serve a smaller portion with plenty of salad.
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
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
8.25g
MONOUNSATURATED
9.13g
POLYUNSATURATED
2.75g
Omega 6:3 ratio 13.7:1
Above the ideal 4:1 (13.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.