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High-protein, low-carb egg dish with curd cheese and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Fried egg with curd cheese (140 g) has 259 calories. That works out to 185 calories per 100 g. It contains 2.9 g of carbs, 19.3 g of protein, 19 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
259
KCAL / 140G
Carbs
2.9g
· 1% DV
Protein
19.3g
· 39% DV
Fat
19g
· 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 30% · Fat 66%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 259 kcal | |
| Total fat | 19 g | 24% |
| Saturated fat | 5.88 g | 29% |
| Trans fat | 0.07 g | |
| Sodium | 357 mg | 16% |
| Total carbohydrate | 2.9 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 19.3 g | 39% |
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 | 259 kcal |
| 3 tablespoon (grated) | 75 g | 139 kcal |
| 1 piece (small) | 90 g | 167 kcal |
| 100 g | 100 g | 185 kcal |
| 1 cup (shredded) | 160 g | 296 kcal |
| 2 piece (double) | 180 g | 333 kcal |
| 1 serving (large) | 200 g | 370 kcal |
| 1 piece (jumbo) | 220 g | 407 kcal |
Calculated from 185 calories per 100 g.
To make fried egg with curd cheese, warm a little oil in a pan, crack in the eggs, and add the curd cheese. Cook over medium-low heat until the whites are set, leaving the yolks as runny or firm as you like.
No, curd cheese usually softens rather than melting into a smooth, stretchy layer in fried egg with curd cheese. Stir it in near the end of cooking to keep some distinct creamy curds and avoid drying them out.
Yes, drain visibly wet curd cheese before adding it to fried egg with curd cheese. Excess whey can make the pan watery and interfere with browning; briefly letting the curds sit in a sieve is usually enough.
Use a well-heated nonstick pan and a small amount of oil or butter for fried egg with curd cheese. Keep the heat moderate, and wait for the egg whites to begin setting before moving the eggs or cheese.
Black pepper, chives, parsley, and a pinch of paprika complement fried egg with curd cheese. Add salt cautiously because curd cheese can already be salty; tasting the finished dish before seasoning is the easiest way to balance it.
Yes, spinach works well in fried egg with curd cheese. Cook fresh spinach in the pan first until wilted, and pour off any liquid before adding the eggs and curds so the finished dish does not turn watery.
Serve fried egg with curd cheese with toast or flatbread, plus fresh tomatoes, cucumber, or greens. These sides add crunch and freshness, while bread is useful for scooping up the soft egg yolk and cheese.
Yes, cottage cheese can stand in for curd cheese in fried egg with curd cheese, though it is often wetter and may make the pan more liquid. Drain it first, and expect a slightly different texture and flavor.
Fried egg with curd cheese keeps for up to three to four days in a covered container in the refrigerator. Refrigerate it promptly after cooking, then reheat only the portion you plan to eat until steaming hot.
Freezing fried egg with curd cheese is not recommended because cooked eggs can become rubbery and the curds may turn watery or crumbly after thawing. Make it fresh when possible, or refrigerate leftovers for a short time instead.
Vitamins
Biotin
25.2µg · 84% DV
B12
1.47µg · 61% DV
B2
0.48mg · 37% DV
B5
1.33mg · 27% DV
Minerals
Selenium
28µg · 51% DV
Phosphorus
301mg · 43% DV
Iodine
31µg · 21% DV
Calcium
203mg · 20% DV
Sodium
357mg · 16% DV
Potassium ⭐
210mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 259 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.
Fried egg with curd cheese is a simple Turkish home-style dish made by cooking eggs in a pan with lor, a fresh, mild whey cheese. The cheese can be stirred into the eggs or scattered over them as they cook. It has a soft, creamy texture and a gentle savoury taste, with the egg remaining the main flavour. In Turkey, it is commonly served at breakfast with bread and tea, though it also makes a quick meal at other times. For English-speaking readers, it works well as a protein-rich breakfast or light lunch; it provides 13.8 g of protein per 100 g and is low in carbohydrates. Use a little oil and add tomatoes or greens for a fresher 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
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
5.88g
MONOUNSATURATED
7.28g
POLYUNSATURATED
2.1g
Omega 6:3 ratio 17.2:1
Above the ideal 4:1 (17.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.