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High protein, low carbohydrate
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Grilled eggs with curd cheese (150 g) has 198 calories. That works out to 132 calories per 100 g. It contains 2.7 g of carbs, 21.3 g of protein, 11.4 g of fat and 0 g of fiber. Its 25.5 µg of Biotin covers 85% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 150 g
198
KCAL / 150G
Carbs
2.7g
· 1% DV
Protein
21.3g
· 43% DV
Fat
11.4g
· 15% 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 43% · Fat 52%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 198 kcal | |
| Total fat | 11.4 g | 15% |
| Saturated fat | 3.75 g | 19% |
| Trans fat | 0.05 g | |
| Sodium | 233 mg | 10% |
| Total carbohydrate | 2.7 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 21.3 g | 43% |
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) | 150 g | 198 kcal |
| 1 piece (mini) | 55 g | 73 kcal |
| 1 piece (small) | 75 g | 99 kcal |
| 100 g | 100 g | 132 kcal |
| 1 serving (small) | 110 g | 145 kcal |
| 2 piece (double) | 150 g | 198 kcal |
| 1 serving (large) | 200 g | 264 kcal |
| 1 serving (extra large) | 250 g | 330 kcal |
Calculated from 132 calories per 100 g.
To make grilled eggs with curd cheese, whisk the eggs with the curd cheese and seasonings, then cook the mixture in a lightly greased, heat-safe pan on the grill. A pan keeps the uncooked egg from running through the grate.
No, the egg-and-cheese mixture for grilled eggs with curd cheese is too loose for an open barbecue grate and can drip through. Use a grill-safe skillet or a small heatproof dish instead.
Grilled eggs with curd cheese use fresh, mild curd cheese; the name refers to Turkish lor-style cheese, not necessarily cottage cheese or ricotta. If the cheese is wet, drain it first so it does not make the eggs watery.
To stop grilled eggs with curd cheese sticking, preheat the pan and coat it lightly with oil before adding the mixture. Let the bottom set before moving or lifting the eggs, especially if you want to serve them in one piece.
Grilled eggs with curd cheese pair well with sliced tomatoes, cucumber, fresh herbs, or a simple salad. Toast or flatbread makes the meal more substantial, while olives add a savory side often served at breakfast.
Yes, you can add vegetables to grilled eggs with curd cheese, but cook watery vegetables such as mushrooms or tomatoes first. Draining off their liquid helps the egg mixture set instead of turning soft and wet.
Yes, grilled eggs with curd cheese can be made in a grill pan if you place the mixture in a small heat-safe dish or a flat pan insert. Pouring it straight into ridged grooves makes it difficult to cook evenly and remove.
Season grilled eggs with curd cheese with black pepper, chili flakes, or chopped parsley and dill. Taste the curd cheese before adding salt, since some varieties are already salty.
You can whisk the eggs and curd cheese together shortly before cooking, but grilled eggs with curd cheese are best cooked just before serving. For advance prep, keep the mixture covered in the refrigerator rather than leaving raw eggs at room temperature.
Cool leftover grilled eggs with curd cheese promptly, store them covered in the refrigerator, and eat them within a few days. Reheat until hot throughout; gentle heating helps keep the eggs from becoming rubbery.
Vitamins
Biotin
25.5µg · 85% DV
B12
1.73µg · 72% DV
B2
0.59mg · 45% DV
B5
2.03mg · 41% DV
Minerals
Selenium
38µg · 69% DV
Iodine
68µg · 45% DV
Phosphorus
308mg · 44% DV
Zinc
1.95mg · 18% DV
Sodium
233mg · 10% DV
Potassium ⭐
233mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 198 calories in 1 serving (medium) (150 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.
Grilled eggs with curd cheese combines eggs with lor, a mild, soft Turkish whey cheese that crumbles easily. The ingredients are cooked together on a grill for a simple, savoury dish; the cheese adds a gentle tang without overpowering the eggs.
Serve it hot for breakfast or as a light meal, with tomatoes, herbs or grilled vegetables. Bread is a common accompaniment, though it also works well on its own for a lower-carbohydrate plate. It is protein-rich and low in carbohydrates, with 14.2 g of protein per 100 g. Add vegetables for freshness, or use a modest amount of cheese if you prefer a lighter serving.
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
3.75g
MONOUNSATURATED
4.5g
POLYUNSATURATED
1.65g
Omega 6:3 ratio 9.6:1
Above the ideal 4:1 (9.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.