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High in protein, provides calcium from goat curd
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Goat curd omelet (140 g) has 238 calories. That works out to 170 calories per 100 g. It contains 2.9 g of carbs, 17.9 g of protein, 16.9 g of fat and 0 g of fiber. Its 15.4 µg of Biotin covers 51% of the Daily Value. Its glycemic index is 1 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 140 g
238
KCAL / 140G
Carbs
2.9g
· 1% DV
Protein
17.9g
· 36% DV
Fat
16.9g
· 22% 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 5% · Protein 30% · Fat 65%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 238 kcal | |
| Total fat | 16.9 g | 22% |
| Saturated fat | 5.74 g | 29% |
| Trans fat | 0.06 g | |
| Sodium | 294 mg | 13% |
| Total carbohydrate | 2.9 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 17.9 g | 36% |
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 | 238 kcal |
| ½ serving (half) | 70 g | 119 kcal |
| 1 piece (small) | 90 g | 153 kcal |
| 100 g | 100 g | 170 kcal |
| 1 cup (chopped) | 150 g | 255 kcal |
| 2 piece (double) | 180 g | 306 kcal |
| 1 serving (large) | 200 g | 340 kcal |
| 1 piece (jumbo) | 220 g | 374 kcal |
Calculated from 170 calories per 100 g.
A Goat curd omelet is made by beating eggs, folding in goat curd, and cooking the mixture in a lightly greased pan over low to medium heat. Fold it once the underside sets, then cook until the eggs are fully done.
Goat curd gives a Goat curd omelet a mild tang and a creamy, slightly crumbly texture. Its saltiness and sharpness vary by producer, so taste the curd before adding extra salt to the eggs.
Yes, you can make a similar omelet with cow's milk curd or another fresh cheese. The result will taste less distinctly tangy, and wetter cheeses may need draining first to keep the Goat curd omelet from turning watery.
A Goat curd omelet can turn watery when the curd or added vegetables release moisture, or when the eggs are cooked too quickly. Drain wet curd, cook watery vegetables before adding them, and keep the pan at low to medium heat.
To keep a Goat curd omelet tender, whisk the eggs just until the whites and yolks combine, then cook gently without overcooking. A pan that is too hot can make the eggs tough before the center is set.
Spinach, mushrooms, herbs, and finely sliced spring onion pair well with a Goat curd omelet. Cook vegetables that release water first, then add them with the curd so the eggs set properly instead of becoming soggy.
Serve a Goat curd omelet with fresh tomatoes, greens, or whole-grain toast for a simple meal. Roasted potatoes or a light salad also work well, while extra salty sides may overpower the curd's tangy flavor.
A Goat curd omelet is best cooked just before serving, but leftovers can be refrigerated in a covered container and eaten within two days. Reheat it until hot throughout; avoid leaving cooked eggs at room temperature for an extended time.
Yes, you can bake a Goat curd omelet in a greased oven-safe dish. Pour in the egg and curd mixture and bake until the center is set and the eggs are fully cooked; leave room for it to puff up.
Drain goat curd if it looks wet or has liquid pooling in its container. Drier curd blends into a Goat curd omelet without adding excess moisture, while a firm, crumbly curd can usually go straight into the eggs.
Vitamins
Biotin
15.4µg · 51% DV
B12
1.19µg · 50% DV
B2
0.48mg · 37% DV
B5
1.09mg · 22% DV
Minerals
Selenium
25µg · 45% DV
Phosphorus
266mg · 38% DV
Iodine
31µg · 21% DV
Calcium
168mg · 17% DV
Sodium
294mg · 13% DV
Potassium ⭐
210mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 238 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.
A goat curd omelet combines eggs with soft, fresh curd made from goat’s milk. The curd is gently tangy and creamy, giving the cooked eggs a tender texture without making the dish heavy with a strong cheese flavour. It makes an easy breakfast or light meal; serve it warm with tomatoes, greens or bread. In Turkey, an omelet like this fits naturally on a breakfast table, alongside fresh vegetables and tea.
Eggs and goat curd make it a protein-rich choice, and the curd also contributes calcium. Each 100 g provides 12.8 g of protein. For a lighter version, use just a little oil and cook the omelet gently. Fresh herbs or seasonal vegetables pair well with its mild, savoury taste.
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
5.74g
MONOUNSATURATED
7g
POLYUNSATURATED
1.68g
Omega 6:3 ratio 13.4:1
Above the ideal 4:1 (13.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.