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Breakfast plate Calories
Egg, cheese, olives, tomato, cucumber, bread, honey or jam, butter
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Breakfast plate (300 g) has 540 calories. That works out to 180 calories per 100 g. It contains 51 g of carbs, 25.5 g of protein, 25.5 g of fat and 6 g of fiber. Its 2.1 µg of B12 covers 87% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Breakfast plate Nutrition Facts
Selected: 1 serving (medium) · 300 g
540
KCAL / 300G
Carbs
51g
· 19% DV
Protein
25.5g
· 51% DV
Fat
25.5g
· 33% DV
Fiber
6g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 38% · Protein 19% · Fat 43%
Breakfast plate nutrition facts table · 1 serving (medium) (300 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 540 kcal | |
| Total fat | 25.5 g | 33% |
| Saturated fat | 9 g | 45% |
| Trans fat | 0.09 g | |
| Sodium | 1050 mg | 46% |
| Total carbohydrate | 51 g | 19% |
| Fiber | 6 g | 21% |
| Protein | 25.5 g | 51% |
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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How Many Calories in 1 Serving of Breakfast plate?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 300 g | 540 kcal |
| 100 g | 100 g | 180 kcal |
| 1 piece (small) | 100 g | 180 kcal |
| 1 piece (medium) | 150 g | 270 kcal |
| 1 serving (small) | 200 g | 360 kcal |
| 1 piece (large) | 200 g | 360 kcal |
| 1 serving (large) | 400 g | 720 kcal |
| 1 serving (extra large) | 500 g | 900 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Breakfast plate
What goes on a breakfast plate?
A breakfast plate commonly includes egg, cheese, olives, tomato, cucumber and bread, with butter, honey or jam as optional extras. The exact combination varies by household; a Turkish-style plate often brings these savory and sweet items together.
How do you make a Turkish-style breakfast plate?
To make a Turkish-style breakfast plate, wash and slice the vegetables, add portions of cheese and olives, and serve them with bread and an egg. Put honey, jam or butter in small separate dishes so their flavors do not run into the savory foods.
How is a breakfast plate different from a full English breakfast?
A breakfast plate in the Turkish style usually centers on bread, cheese, olives, fresh vegetables and egg, with optional sweet spreads. A full English breakfast is typically a cooked meal built around items such as bacon, sausages, beans and toast.
What is the best way to arrange a breakfast plate?
Arrange a breakfast plate by grouping foods with different textures and keeping wet ingredients away from the bread. Use small bowls for olives and spreads, place sliced vegetables beside the cheese, and add the egg just before serving.
What should you serve with a breakfast plate?
Tea is a classic drink to serve with a Turkish-style breakfast plate; coffee and water are also suitable. If you are serving guests, fresh bread and small bowls of honey or jam make convenient accompaniments without crowding the main plate.
Can you prepare a breakfast plate the night before?
You can prep parts of a breakfast plate the night before by portioning cheese and olives into covered containers and refrigerating them. Leave the tomato and cucumber whole until morning, then slice them so they stay crisp and do not release excess moisture.
How do you keep a breakfast plate fresh for brunch?
Keep a breakfast plate fresh by chilling perishable ingredients until shortly before serving and covering prepared components. Add sliced vegetables and hot eggs at the last moment; this helps prevent soggy bread and keeps the plate appealing on a brunch table.
Which bread goes best with a breakfast plate?
Fresh crusty bread or soft rolls pair well with a breakfast plate because they work with both savory foods and sweet spreads. Toast is another option, especially if you want a crisp base for cheese, butter, honey or jam.
Is a breakfast plate a healthy breakfast?
A breakfast plate can be a nourishing meal when it includes an egg, cheese, vegetables and bread, rather than relying mainly on sweet spreads. The mix offers different food groups, and you can adjust the portions to suit your appetite.
How can you make a breakfast plate for guests?
For guests, serve a breakfast plate as a selection of small portions rather than piling every ingredient together. Offer egg, cheese, olives, cut vegetables and bread, with honey, jam and butter on the side so people can choose what they like.
Breakfast plate Vitamins & Minerals
Vitamins
B12
2.1µg · 88% DV
Biotin
13.5µg · 45% DV
Vitamin K
54µg · 45% DV
B2
0.57mg · 44% DV
Minerals
Selenium
30µg · 55% DV
Phosphorus
330mg · 47% DV
Sodium
1050mg · 46% DV
Calcium
330mg · 33% DV
Potassium ⭐
630mg · 19% DV
Breakfast plate Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Breakfast plate
To burn the 540 calories in 1 serving (medium) (300 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.
What is Breakfast plate?
A Breakfast plate brings together familiar parts of a Turkish morning meal: often eggs, cheese, olives, tomatoes and cucumber, served with bread. Depending on the household or region, honey or jam and butter may join the spread. There is no single fixed recipe; the mix is meant to be varied and shared at the table.
The ingredients are usually served separately, so you can build bites with bread and enjoy them with tea. In Turkey, it suits a leisurely weekend breakfast as well as a simple everyday meal. With protein alongside carbohydrates and fat, it can be filling; add more fresh vegetables and go easy on bread and sweet accompaniments for a lighter plate.
How Nutritious Is Breakfast plate?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
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.
Is Breakfast plate Processed?
NOVA 3
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.
Does Breakfast plate Contain Allergens?
Contains these allergens:
Which Diets Is Breakfast plate Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Breakfast plate Fat Profile
SATURATED
9g
MONOUNSATURATED
8.1g
POLYUNSATURATED
3.9g
Omega 6:3 ratio 13.8:1
Above the ideal 4:1 (13.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.