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Source of protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Omelet with strained white cheese (150 g) has 287 calories. That works out to 191 calories per 100 g. It contains 3.2 g of carbs, 20.1 g of protein, 21.6 g of fat and 0 g of fiber. Its 2 µg of B12 covers 83% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 150 g
287
KCAL / 150G
Carbs
3.2g
· 1% DV
Protein
20.1g
· 40% DV
Fat
21.6g
· 28% 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 28% · Fat 68%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 287 kcal | |
| Total fat | 21.6 g | 28% |
| Saturated fat | 9.15 g | 46% |
| Trans fat | 0.18 g | |
| Sodium | 773 mg | 34% |
| Total carbohydrate | 3.2 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 20.1 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) | 150 g | 287 kcal |
| 1 piece (small) | 80 g | 153 kcal |
| 100 g | 100 g | 191 kcal |
| 1 piece (medium) | 120 g | 229 kcal |
| 1 cup (diced) | 170 g | 325 kcal |
| 1 piece (large) | 180 g | 344 kcal |
| 1 serving (large) | 220 g | 420 kcal |
| 2 piece (double) | 240 g | 458 kcal |
Calculated from 191 calories per 100 g.
To make an omelet with strained white cheese, beat the eggs, fold in crumbled cheese, and cook the mixture in a lightly oiled pan over medium-low heat. Fold the omelet once the underside has set, then cook until the eggs are done.
Strained white cheese softens in an omelet but usually does not melt into a stretchy layer like mozzarella. Crumble it into the eggs for an even, creamy bite, or add it near the end if you want the pieces to hold their shape.
Not necessarily. Strained white cheese and feta are both brined white cheeses, but their saltiness, firmness, and acidity can differ. Taste the cheese before seasoning the eggs, and adjust the salt to suit the cheese you have.
Drain excess liquid from the strained white cheese before adding it, and cook the omelet over medium-low heat. If you include vegetables such as spinach or tomatoes, cook off their moisture first so it does not collect in the eggs.
Beat the eggs until the whites and yolks are fully combined, then cook the omelet gently without overfilling the pan. Covering the pan briefly helps the top set; avoid stirring constantly, which breaks up the fluffy texture.
Dill, parsley, chives, and scallions all work well in an omelet with strained white cheese. Add finely chopped herbs to the beaten eggs, or sprinkle them over the omelet just before serving for a fresher flavor.
Yes, you can add vegetables such as spinach, bell pepper, or mushrooms to an omelet with strained white cheese. Cook them in the pan first to release excess moisture, then pour in the eggs and add the cheese.
Serve an omelet with strained white cheese with toast, sliced tomatoes, cucumber, or a simple green salad. Since the cheese can be salty, fresh vegetables make a particularly balanced-tasting accompaniment.
Store a cooked omelet with strained white cheese in a covered container in the refrigerator for up to 3 days. Reheat it until hot throughout, and avoid leaving it at room temperature for an extended time.
Freezing an omelet with strained white cheese is not ideal because thawing can make the eggs rubbery and the cheese watery or crumbly. Cook only what you plan to eat soon for the best texture.
Vitamins
B12
1.98µg · 83% DV
Biotin
24.3µg · 81% DV
B2
0.59mg · 45% DV
B5
1.68mg · 34% DV
Minerals
Selenium
42µg · 76% DV
Phosphorus
380mg · 54% DV
Sodium
773mg · 34% DV
Calcium
315mg · 32% DV
Potassium ⭐
227mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 287 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.
An omelet with strained white cheese is made by cooking beaten eggs with drained white cheese in a pan. The cheese brings a gently tangy, salty flavour, while the eggs set softly around its creamy, tender pieces. It reflects a familiar Turkish-style breakfast rather than a fixed recipe, so the amount and saltiness of the cheese can vary.
Serve it hot with tomatoes, cucumber, herbs and bread; tea is a natural accompaniment at a Turkish breakfast table. Eggs and cheese make it a filling source of protein, with 13.4 g per 100 g. Taste the cheese before seasoning, and use just a little oil if you’d like a lighter omelet.
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
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
9.15g
MONOUNSATURATED
8.1g
POLYUNSATURATED
2.4g
Omega 6:3 ratio 14.1:1
Above the ideal 4:1 (14.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.