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High-protein omelet with salty Mihaliç cheese
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Omelet with Mihaliç cheese (140 g) has 308 calories. That works out to 220 calories per 100 g. It contains 2.9 g of carbs, 19.9 g of protein, 24.1 g of fat and 0 g of fiber. Its 25.2 µg of Biotin covers 84% of the Daily Value. Its glycemic index is 1 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 140 g
308
KCAL / 140G
Carbs
2.9g
· 1% DV
Protein
19.9g
· 40% DV
Fat
24.1g
· 31% 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 26% · Fat 70%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 308 kcal | |
| Total fat | 24.1 g | 31% |
| Saturated fat | 8.54 g | 43% |
| Trans fat | 0.11 g | |
| Sodium | 728 mg | 32% |
| Total carbohydrate | 2.9 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 19.9 g | 40% |
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) | 140 g | 308 kcal |
| ½ serving (half) | 70 g | 154 kcal |
| 1 piece (small) | 90 g | 198 kcal |
| 100 g | 100 g | 220 kcal |
| 1 cup (chopped) | 150 g | 330 kcal |
| 2 piece (double) | 180 g | 396 kcal |
| 1 serving (large) | 190 g | 418 kcal |
| 1 piece (jumbo) | 220 g | 484 kcal |
Calculated from 220 calories per 100 g.
Beat the eggs, pour them into a lightly oiled pan over low to medium heat, and cook until nearly set. Add grated or crumbled Mihaliç cheese near the end, then fold the omelet. Taste before adding salt, since the cheese can already be quite salty.
Mihaliç cheese is a firm, traditionally brined Turkish cheese associated with the Balıkesir and Bursa regions. It is often made from sheep’s or cow’s milk and has a salty, tangy flavor, so it gives the omelet a stronger taste than mild melting cheeses.
Mihaliç cheese softens when heated in an omelet with Mihaliç cheese, but it usually does not turn stretchy and gooey like mozzarella. Grate it finely and add it toward the end of cooking so it warms through without overcooking the eggs.
An omelet with Mihaliç cheese can taste very salty because the cheese is traditionally brined and has a naturally assertive flavor. Taste the cheese first, skip salt in the eggs initially, and briefly soak and drain the cheese if its saltiness is overpowering.
Yes, you can replace Mihaliç cheese with cheddar, but the omelet will taste milder and melt more smoothly. Use a sharp cheddar for a more pronounced flavor, and add it near the end so the eggs stay tender.
The cheese comes from a Turkish tradition linked to the Balıkesir and Bursa area, where Mihaliç cheese is made and matured. Its firm texture and briny flavor are distinctive, which is why it gives this omelet a character different from one made with ordinary mild cheese.
Serve an omelet with Mihaliç cheese with fresh tomatoes, cucumber, herbs, or a simple salad. These fresh sides balance the cheese’s salty richness; avoid adding several other salty ingredients if you want the omelet’s flavor to stand out.
You can cook an omelet with Mihaliç cheese ahead, but it tastes best freshly made because reheating can firm up the eggs. If preparing it in advance, cool it promptly and refrigerate it in a covered container rather than leaving it at room temperature.
An omelet with Mihaliç cheese keeps for about three to four days in the refrigerator when promptly chilled and stored in a sealed container. Discard it if it develops an unusual smell, color, or slimy texture, and avoid leaving cooked eggs out for long.
Reheat an omelet with Mihaliç cheese gently in a covered pan over low heat until warmed through. You can also use a microwave in short bursts, checking between them; high heat or prolonged reheating can make the eggs rubbery and dry.
Vitamins
Biotin
25.2µg · 84% DV
B12
1.33µg · 55% DV
B2
0.59mg · 45% DV
Vitamin A
252µg · 28% DV
Minerals
Selenium
31µg · 56% DV
Phosphorus
357mg · 51% DV
Calcium
364mg · 36% DV
Sodium
728mg · 32% DV
Potassium ⭐
210mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 308 calories in 1 serving (medium) (140 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 with Mihaliç cheese brings eggs together with Mihaliç, a distinctive, salty Turkish cheese associated with the Balıkesir region. Its firm, open-textured curds add a savoury bite; in the pan, the cheese softens without necessarily melting into a smooth, stretchy filling.
Serve it hot for breakfast or a quick lunch, with tomatoes, cucumber and bread, as you might find on a Turkish-style breakfast table. Since the cheese is already salty, taste the eggs before adding salt. It makes a satisfying, protein-rich meal; use a modest amount of cooking fat and add fresh greens for a lighter plate.
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 2
Minimally 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
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
8.54g
MONOUNSATURATED
9.8g
POLYUNSATURATED
2.38g
Omega 6:3 ratio 18.5:1
Above the ideal 4:1 (18.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.