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Rich in protein and calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Mixed cheese eggs (150 g) has 285 calories. That works out to 190 calories per 100 g. It contains 3.2 g of carbs, 23.1 g of protein, 20.4 g of fat and 0 g of fiber. Its 2.2 µg of B12 covers 91% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 150 g
285
KCAL / 150G
Carbs
3.2g
· 1% DV
Protein
23.1g
· 46% DV
Fat
20.4g
· 26% 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 4% · Protein 32% · Fat 64%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 285 kcal | |
| Total fat | 20.4 g | 26% |
| Saturated fat | 9.15 g | 46% |
| Trans fat | 0.38 g | |
| Sodium | 638 mg | 28% |
| Total carbohydrate | 3.2 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 23.1 g | 46% |
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 | 285 kcal |
| 1 ounce (small) | 28.4 g | 54 kcal |
| 1 piece (small) | 50 g | 95 kcal |
| 100 g | 100 g | 190 kcal |
| 2 piece (medium) | 100 g | 190 kcal |
| 1 cup (medium) | 180 g | 342 kcal |
| 1 serving (large) | 200 g | 380 kcal |
| 1 cup (large) | 240 g | 456 kcal |
Calculated from 190 calories per 100 g.
Cook beaten eggs gently in a lightly buttered pan, then fold in a mix of grated or crumbled cheeses while the eggs are still soft. Take the pan off the heat as soon as the cheese melts so the eggs stay tender.
A combination of one good-melting cheese and one more flavorful cheese works well in mixed cheese eggs. Cheddar or Monterey Jack melts smoothly, while feta adds a salty, crumbly contrast; use cheeses with different textures for balance.
Add the cheese to mixed cheese eggs when the eggs are mostly set but still slightly soft. The residual heat will melt it without overcooking the eggs; grate firm cheeses first so they melt evenly and quickly.
Mixed cheese eggs can turn watery when the cheese releases moisture, especially soft or brined varieties. Drain wet cheese before adding it, and cook the eggs over moderate heat rather than letting liquid collect in a very hot pan.
Yes, feta and cheddar make a useful combination in mixed cheese eggs. Cheddar melts into the eggs, while feta keeps its tangy, crumbly character; add the feta in small pieces and taste before adding salt.
Use a moderate amount of cheese and cook mixed cheese eggs over low to medium heat. Very fatty cheese can release oil when overheated, so remove the pan from the burner once the eggs are just set and the cheese has melted.
Yes, mixed cheese eggs can be baked in a greased oven-safe dish for a thicker, sliceable result. Stir the cheeses into the egg mixture, bake until the center is set, and avoid leaving it in the oven after it has finished cooking.
Mixed cheese eggs pair well with toast, sliced tomatoes, and fresh herbs. Since the cheeses may already make the dish salty and rich, fresh vegetables or fruit add contrast without competing with its flavor.
Mixed cheese eggs are best cooked just before serving because reheating can make the eggs firm and the cheese oily. For a quicker breakfast, grate or crumble the cheeses ahead and keep them covered in the refrigerator.
Refrigerate leftover mixed cheese eggs promptly in a covered container and eat them the next day for best texture. Reheat only the portion you plan to eat, using low heat and stirring gently; discard eggs left at room temperature for too long.
Vitamins
B12
2.17µg · 90% DV
Biotin
22.5µg · 75% DV
B2
0.52mg · 40% DV
B5
1.88mg · 38% DV
Minerals
Selenium
47µg · 85% DV
Phosphorus
473mg · 68% DV
Calcium
443mg · 44% DV
Iodine
65µg · 43% DV
Sodium
638mg · 28% DV
Potassium ⭐
263mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 285 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.
Mixed cheese eggs is a simple skillet dish made by cooking eggs with a combination of cheeses. The mix varies with the cook and what is on hand; in Turkish home cooking, cheeses such as kaşar or white cheese may be used. As they melt into the eggs, they give the dish a creamy texture and a savoury, sometimes salty flavour.
Serve it hot for breakfast or a quick meal, with bread and fresh vegetables; it also works well alongside a salad. It is a protein- and calcium-rich choice, providing 15.4 g of protein per 100 g. For a lighter plate, use a little less cheese and cooking fat, and add tomatoes, cucumber or greens.
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 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.
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
9.15g
MONOUNSATURATED
6.82g
POLYUNSATURATED
2.1g
Omega 6:3 ratio 10.4:1
Above the ideal 4:1 (10.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.