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Kisir Omelette Calories
Omelette with bulgur, eggs, and vegetables
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 slice (medium) of Kisir Omelette (90 g) has 126 calories. That works out to 140 calories per 100 g. It contains 14 g of carbs, 5.6 g of protein, 4.7 g of fat and 2.3 g of fiber. Its 34.2 µg of Vitamin K covers 29% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Kisir Omelette Nutrition Facts
Selected: 1 slice (medium) · 90 g
126
KCAL / 90G
Carbs
14g
· 5% DV
Protein
5.6g
· 11% DV
Fat
4.7g
· 6% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 19% · Fat 35%
Kisir Omelette nutrition facts table · 1 slice (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 126 kcal | |
| Total fat | 4.7 g | 6% |
| Saturated fat | 1.17 g | 6% |
| Trans fat | 0 g | |
| Sodium | 234 mg | 10% |
| Total carbohydrate | 14 g | 5% |
| Fiber | 2.3 g | 8% |
| Protein | 5.6 g | 11% |
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 Slice of Kisir Omelette?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 90 g | 126 kcal |
| 1 slice (small) | 60 g | 84 kcal |
| 100 g | 100 g | 140 kcal |
| 1 serving (medium) | 120 g | 168 kcal |
| 1 slice (large) | 140 g | 196 kcal |
| 1 piece (whole) | 180 g | 252 kcal |
| 2 slice (double) | 180 g | 252 kcal |
| 1 serving (large) | 200 g | 280 kcal |
Calculated from 140 calories per 100 g.
Frequently Asked Questions About Kisir Omelette
Is Kisir Omelette the same as Turkish kisir?
No. Turkish kisir is a bulgur salad, while Kisir Omelette combines bulgur and kisir-style ingredients with eggs and cooks them together. It turns the familiar salad flavours into a sliceable, warm dish.
Can you make Kisir Omelette with leftover kisir?
Yes, leftover kisir works well in Kisir Omelette. Stir it into beaten eggs and cook the mixture in a lightly oiled pan; if the kisir is very wet, drain it first so the omelette can set.
Should bulgur be cooked before making Kisir Omelette?
Yes, soften the bulgur before adding it to Kisir Omelette. Fine bulgur is commonly soaked in hot water until tender, then drained if needed; raw bulgur may stay firm because the omelette cooks too quickly to hydrate it.
Why does my Kisir Omelette fall apart?
Kisir Omelette can fall apart if the mixture is watery, the pan is too hot, or you flip it before the egg has set. Drain excess liquid and let the bottom firm up before turning; cooking smaller portions can also make flipping easier.
Can Kisir Omelette be eaten cold?
Yes, Kisir Omelette can be eaten cold, though its texture is usually firmer after chilling. Refrigerate it promptly in a covered container rather than leaving it out, and serve it with salad or yogurt if you want a simple meal.
What herbs are commonly used in Kisir Omelette?
Parsley and spring onions are common in Kisir Omelette because they bring the fresh, savoury flavours associated with kisir. Mint is another possible addition, but use it sparingly so it does not overpower the egg and bulgur.
What can I serve with Kisir Omelette?
Serve Kisir Omelette with plain yogurt, a crisp salad, or sliced cucumber and tomato. These sides complement its bulgur and seasoning without competing with the dish, and a squeeze of lemon can brighten the plate.
How do you keep Kisir Omelette from sticking to the pan?
Use a non-stick or well-seasoned pan, add a thin film of oil, and let it heat before pouring in Kisir Omelette mixture. Keep the heat moderate and wait until the edges release before loosening or turning it.
Can you make Kisir Omelette without tomato paste?
Yes, you can make Kisir Omelette without tomato paste. The result will have a milder, less savoury flavour, so season the bulgur with herbs, pepper, and lemon, or use finely chopped tomato after draining away excess juice.
Can Kisir Omelette be baked instead of fried?
Yes, Kisir Omelette can be baked in a lightly greased oven-safe dish. Spread the mixture in a relatively shallow layer and bake until the centre is set; a deep dish takes longer, so check the middle before serving.
Kisir Omelette Vitamins & Minerals
Vitamins
Vitamin K
34.2µg · 29% DV
Biotin
6.3µg · 21% DV
B12
0.34µg · 14% DV
Vitamin A
99µg · 11% DV
Minerals
Selenium
9µg · 16% DV
Copper
0.12mg · 13% DV
Manganese
0.29mg · 13% DV
Phosphorus
81mg · 12% DV
Sodium
234mg · 10% DV
Potassium ⭐
162mg · 5% DV
Kisir Omelette Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kisir Omelette
To burn the 126 calories in 1 slice (medium) (90 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 Kisir Omelette?
Kisir omelette brings eggs together with bulgur and vegetables, borrowing the familiar flavours of Turkish kısır, a bulgur salad. The bulgur gives the omelette a pleasantly hearty, slightly grainy texture, while the vegetables add freshness. It is a home-style Turkish combination rather than a classic omelette found everywhere.
In Turkey, it can be served warm for breakfast with tea or as a quick light meal; elsewhere, it works just as well for brunch or lunch. Pair it with fresh tomatoes, leafy greens or plain yoghurt. It provides 6.2 g of protein per 100 g, with bulgur adding fibre and substance. For a lighter plate, use plenty of vegetables and keep the added oil modest.
How Nutritious Is Kisir Omelette?
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 Kisir Omelette 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 Kisir Omelette Contain Allergens?
Contains these allergens:
Which Diets Is Kisir Omelette Good For?
Vegan
— Not suitable
Vegetarian
— Not 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
Kisir Omelette Fat Profile
SATURATED
1.17g
MONOUNSATURATED
1.53g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 8.7:1
Above the ideal 4:1 (8.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.