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Keş Cheese Omelet Calories
High in protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Keş Cheese Omelet (150 g) has 264 calories. That works out to 176 calories per 100 g. It contains 3.2 g of carbs, 25.8 g of protein, 16.7 g of fat and 0 g of fiber. Its 2.1 µg of B12 covers 87% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Keş Cheese Omelet Nutrition Facts
Selected: 1 serving (medium) · 150 g
264
KCAL / 150G
Carbs
3.2g
· 1% DV
Protein
25.8g
· 52% DV
Fat
16.7g
· 21% 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 39% · Fat 56%
Keş Cheese Omelet nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 264 kcal | |
| Total fat | 16.7 g | 21% |
| Saturated fat | 6.9 g | 35% |
| Trans fat | 0.12 g | |
| Sodium | 825 mg | 36% |
| Total carbohydrate | 3.2 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 25.8 g | 52% |
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 Keş Cheese Omelet?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 264 kcal |
| 1 piece (small) | 80 g | 141 kcal |
| 100 g | 100 g | 176 kcal |
| 1 piece (medium) | 120 g | 211 kcal |
| 1 cup (diced) | 130 g | 229 kcal |
| 1 piece (large) | 180 g | 317 kcal |
| 1 serving (large) | 220 g | 387 kcal |
| 1 pack (large) | 250 g | 440 kcal |
Calculated from 176 calories per 100 g.
Frequently Asked Questions About Keş Cheese Omelet
What is a Keş Cheese Omelet?
A Keş Cheese Omelet is an egg omelet topped or filled with keş, a dried, tangy dairy product traditionally made from strained yogurt. Its distinctive savory flavor comes from the keş rather than from a conventional mild melting cheese.
Is Keş Cheese Omelet a traditional Turkish dish?
Yes, Keş Cheese Omelet draws on Turkish regional cooking, where keş is used to add a concentrated yogurt flavor to everyday foods. Recipes vary by household and region, so there is no single standard filling or method.
How do you make a Keş Cheese Omelet fluffy?
Cook the Keş Cheese Omelet over gentle heat and stop while the eggs are just set. Whisking the eggs until blended, using a well-heated nonstick pan, and avoiding overcooking help keep the omelet tender; add the keş near the end.
What does keş taste like in a Keş Cheese Omelet?
In a Keş Cheese Omelet, keş tastes savory, tangy, and often quite salty, with a concentrated yogurt character. Its flavor is stronger and less stretchy than common melting cheeses, so a little can noticeably season the eggs.
Can you make a Keş Cheese Omelet without milk?
Yes, a Keş Cheese Omelet does not need milk; eggs and keş are enough. Milk is sometimes added to omelets for a softer texture, but it is optional and can make the eggs more watery if too much is used.
What can you use instead of keş in a Keş Cheese Omelet?
Feta or a crumbly fresh cheese can replace keş in a Keş Cheese Omelet, though neither has the same dried-yogurt tang. Choose a less salty cheese and taste before seasoning, since the substitute may behave differently.
What should you serve with a Keş Cheese Omelet?
Serve a Keş Cheese Omelet with fresh tomatoes, cucumber, leafy greens, or toast. Crisp, mild sides balance the concentrated savory cheese, while another salty breakfast item can make the meal taste overly seasoned.
Why does a Keş Cheese Omelet turn rubbery?
A Keş Cheese Omelet turns rubbery when the eggs are cooked too long or over high heat. Take it off the pan as soon as the eggs set, since residual heat continues cooking them and can toughen the texture.
Can you prepare a Keş Cheese Omelet with fresh herbs?
Yes, parsley, dill, or chives work well in a Keş Cheese Omelet. Add chopped herbs to the beaten eggs or scatter them over the finished omelet; use them to brighten the rich, tangy taste of the keş.
How should you store leftover Keş Cheese Omelet?
Refrigerate leftover Keş Cheese Omelet in a covered container and eat it the next day. Reheat it gently until hot throughout; repeated heating tends to dry the eggs and make the texture less pleasant.
Keş Cheese Omelet Vitamins & Minerals
Vitamins
B12
2.1µg · 88% DV
Biotin
19.5µg · 65% DV
B2
0.63mg · 48% DV
Vitamin A
270µg · 30% DV
Minerals
Selenium
41µg · 75% DV
Phosphorus
495mg · 71% DV
Calcium
420mg · 42% DV
Sodium
825mg · 36% DV
Potassium ⭐
240mg · 7% DV
Keş Cheese Omelet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Keş Cheese Omelet
To burn the 264 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.
What is Keş Cheese Omelet?
Keş Cheese Omelet is made by cooking beaten eggs with crumbled keş, a traditional Turkish dried cheese made from strained, salted yoghurt. It is especially associated with parts of the western Black Sea and Central Anatolia, where the flavor and texture can vary from one local version to another.
The soft eggs balance keş’s tangy, salty taste, while the cheese becomes more pronounced as it warms in the pan. In Turkey, it is commonly served hot for breakfast, often with bread and fresh vegetables. It also makes a filling brunch for English-speaking readers looking for something beyond a plain omelet. With 17.2 g of protein per 100 g, it is protein-rich; use little or no extra salt if the keş is already salty, and pair it with tomatoes or greens for a lighter meal.
How Nutritious Is Keş Cheese Omelet?
Nutrient density
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.
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 Keş Cheese Omelet 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 Keş Cheese Omelet Contain Allergens?
Contains these allergens:
Which Diets Is Keş Cheese Omelet Good For?
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
Keş Cheese Omelet Fat Profile
SATURATED
6.9g
MONOUNSATURATED
6.6g
POLYUNSATURATED
1.95g
Omega 6:3 ratio 14.4:1
Above the ideal 4:1 (14.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.