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Filling breakfast with protein and carbohydrates
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Omelet in bazlama (180 g) has 405 calories. That works out to 225 calories per 100 g. It contains 49.3 g of carbs, 16.4 g of protein, 15.7 g of fat and 2.7 g of fiber. Its 36 µg of Selenium covers 65% of the Daily Value. Its glycemic index is 57 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 180 g
405
KCAL / 180G
Carbs
49.3g
· 18% DV
Protein
16.4g
· 33% DV
Fat
15.7g
· 20% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 16% · Fat 35%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 405 kcal | |
| Total fat | 15.7 g | 20% |
| Saturated fat | 3.87 g | 19% |
| Trans fat | 0.05 g | |
| Sodium | 711 mg | 31% |
| Total carbohydrate | 49.3 g | 18% |
| Fiber | 2.7 g | 10% |
| Protein | 16.4 g | 33% |
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 piece (medium) | 180 g | 405 kcal |
| 1 piece (quarter) | 45 g | 101 kcal |
| 1 piece (half) | 90 g | 203 kcal |
| 100 g | 100 g | 225 kcal |
| 1 piece (small) | 110 g | 248 kcal |
| 1 serving (medium) | 150 g | 338 kcal |
| 1 serving (large) | 250 g | 563 kcal |
| 1 piece (large) | 260 g | 585 kcal |
| 1 piece (jumbo) | 340 g | 765 kcal |
Calculated from 225 calories per 100 g.
An omelet in bazlama is a Turkish-style egg sandwich made by serving an omelet inside or between pieces of bazlama, a soft, thick flatbread. It is commonly eaten warm for breakfast and can be filled with cheese or vegetables.
Cook beaten eggs in a pan, warm the bazlama, and tuck the omelet inside or fold the bread around it. Add cheese or vegetables if you like, then heat the filled bread briefly in the pan so it holds together.
Yes, leftover bazlama works well for an omelet in bazlama. Warm it gently first so it becomes flexible; if it has dried out, cover it briefly while heating to soften it before adding the freshly cooked omelet.
To keep an omelet in bazlama from falling apart, avoid overfilling it and let excess moisture from tomatoes or cooked vegetables drain away. Warm the bread until pliable, place the omelet near the center, and fold or press the bazlama gently.
Cheese, sautéed peppers, tomatoes, herbs, and olives all work well in an omelet in bazlama. Cook watery vegetables first, and use a modest amount of filling so the flatbread can close without splitting.
No, an omelet in bazlama specifically features an omelet as its filling, while bazlama toast can contain many different fillings and is usually pressed or grilled as a sandwich. The names may overlap when the filled bread is toasted.
Lightly warming bazlama before assembling an omelet in bazlama makes it softer and easier to fold. Toasting it until crisp can make the bread crack, so heat it just until warm and flexible.
Serve an omelet in bazlama with fresh tomatoes, cucumber, olives, or leafy greens. It also fits a Turkish-style breakfast with tea; choose a simple side because the filled flatbread is already substantial.
Yes, make an omelet in bazlama lighter by using a thinner omelet, adding vegetables, and limiting cheese or oily fillings. Warm the bread rather than frying the assembled sandwich in extra oil.
Refrigerate leftover omelet in bazlama in a covered container once it has cooled, and reheat it thoroughly before eating. A pan over low heat helps bring back some warmth and softness; the bread is best freshly assembled.
Vitamins
Biotin
15.3µg · 51% DV
B12
0.99µg · 41% DV
B2
0.47mg · 36% DV
B1
0.4mg · 33% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
261mg · 37% DV
Sodium
711mg · 31% DV
Manganese
0.68mg · 30% DV
Potassium ⭐
225mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 405 calories in 1 piece (medium) (180 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.
Omelet in bazlama pairs an egg omelet with bazlama, a soft, thick Turkish flatbread. The omelet may be kept simple or cooked with additions such as tomato, pepper or cheese, then tucked into the bread for an easy, filling meal.
In Turkey, it is a natural choice for breakfast, often served warm with tea and fresh vegetables, though it also works as a quick lunch. The bread supplies much of the carbohydrates, while the eggs contribute protein, making this a substantial option rather than a light snack. For a lighter version, add more vegetables to the omelet and use a modest amount of cooking fat; a crisp salad alongside balances the soft, hearty filling.
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.
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
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
3.87g
MONOUNSATURATED
6.21g
POLYUNSATURATED
2.79g
Omega 6:3 ratio 18.3:1
Above the ideal 4:1 (18.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.