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A thick, softly set omelet with a lightly browned surface, dotted with fine reddish-brown tarhana flecks and showing melted pale straw-yellow cheese, served on a plate.
●Low GI

Omelet with tarhana and cheese Calories

Protein-rich omelet made with cheese and fermented tarhana

CALORIES · 100 G

196kcal

GI

18low

POTASSIUM · 100 G

156mg

FIBER · 100 G

0.8g

Quick answer

1 serving (medium) of Omelet with tarhana and cheese (140 g) has 274 calories. That works out to 196 calories per 100 g. It contains 9.9 g of carbs, 16.5 g of protein, 17.9 g of fat and 1.1 g of fiber. Its 15.4 µg of Biotin covers 51% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.

Omelet with tarhana and cheese Nutrition Facts

Selected: 1 serving (medium) · 140 g

274

KCAL / 140G

Carbs

9.9g

· 4% DV

Protein

16.5g

· 33% DV

Fat

17.9g

· 23% DV

Fiber

1.1g

· 4% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 15% · Protein 25% · Fat 60%

Omelet with tarhana and cheese nutrition facts table · 1 serving (medium) (140 g)

NutrientAmount% DV
Calories274 kcal
Total fat17.9 g23%
Saturated fat6.02 g30%
Trans fat0.17 g
Sodium521 mg23%
Total carbohydrate9.9 g4%
Fiber1.1 g4%
Protein16.5 g33%

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 Serving of Omelet with tarhana and cheese?

ServingAmountCalories
1 serving (medium)140 g274 kcal
1 tablespoon (grated)18 g35 kcal
1 piece (half)35 g69 kcal
1 piece (small)70 g137 kcal
100 g100 g196 kcal
2 piece (double)140 g274 kcal
1 cup (shredded)160 g314 kcal
1 piece (large)180 g353 kcal
1 serving (large)210 g412 kcal

Calculated from 196 calories per 100 g.

Frequently Asked Questions About Omelet with tarhana and cheese

How do you make an omelet with tarhana and cheese?

Whisk the eggs, stir in powdered tarhana, and pour the mixture into a lightly oiled pan over medium-low heat. Add the cheese as the eggs begin to set, then fold the omelet when cooked through.

What is tarhana in an omelet with tarhana and cheese?

Tarhana is a fermented mixture commonly made with grain, yogurt, and vegetables, then dried and ground. In this omelet, the powder seasons the eggs and gives them a distinctive tangy, savory flavor.

Do you add tarhana dry to an omelet with tarhana and cheese?

Fine tarhana powder can go straight into the beaten eggs. If yours is coarse or forms lumps, stir it with a little water first; adding prepared tarhana soup can make the omelet too wet.

What cheese works best in an omelet with tarhana and cheese?

Feta-style white cheese adds a salty, crumbly bite, while kaşar or another melting cheese gives a smoother filling. Since both tarhana and cheese can be salty, taste the mixture before adding extra salt.

Does tarhana make an omelet with tarhana and cheese taste sour?

It can give the omelet a mild tang because tarhana is fermented. Use less tarhana for a subtler flavor, or pair it with a mild melting cheese to balance the sharpness.

Can you use tarhana soup mix in an omelet with tarhana and cheese?

Yes, if it is dry powdered tarhana. Stir the powder into the eggs rather than adding prepared soup, which brings extra liquid and can leave the omelet soft or watery.

How do you keep an omelet with tarhana and cheese from turning dry?

Cook it over medium-low heat and take it off the pan as soon as the eggs have set. Tarhana thickens the mixture, so prolonged cooking can make the omelet dense and dry.

Can you bake an omelet with tarhana and cheese?

Yes. Pour the egg, tarhana, and cheese mixture into a greased oven-safe dish and bake until the center is set. Avoid leaving it in too long, since the tarhana can make the texture firm.

What can you serve with an omelet with tarhana and cheese?

Serve it with fresh tomatoes, cucumber, or leafy greens to balance its savory, tangy taste. Toast or crusty bread also works well, especially for breakfast or a light lunch.

How should you store leftover omelet with tarhana and cheese?

Refrigerate leftovers in a covered container and eat them soon. Reheat gently in a pan over low heat or in a microwave; the eggs may become firmer after reheating.

Omelet with tarhana and cheese Vitamins & Minerals

Vitamins

Biotin

15.4µg · 51% DV

B12

1.01µg · 42% DV

B2

0.48mg · 37% DV

B5

1.15mg · 23% DV

Minerals

Selenium

25µg · 45% DV

Phosphorus

283mg · 40% DV

Calcium

246mg · 25% DV

Sodium

521mg · 23% DV

Potassium ⭐

218mg · 6% DV

Omelet with tarhana and cheese Glycemic Index

GLYCEMIC INDEX

18
Low
0 Low5570100

GLYCEMIC LOAD

1.8
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Omelet with tarhana and cheese

To burn the 274 calories in 1 serving (medium) (140 g):

🚶

68min

Walking (5 km/h)

🏃

28min

Running (8 km/h)

🚴

37min

Cycling

🏊

32min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Omelet with tarhana and cheese?

Omelet with tarhana and cheese combines eggs with cheese and tarhana, a traditional Turkish fermented mixture usually made from grains and yogurt, then dried. Stirred into the eggs, it gives the omelet a gently tangy, savoury flavour and a heartier texture. Recipes vary between households and regions, as tarhana itself does.

In Turkey, it suits a warm breakfast, often served with bread and fresh vegetables; it also works for brunch elsewhere. The eggs and cheese make it a protein-forward meal, with 11.8 g of protein per 100 g. For a lighter omelet, use a modest amount of cheese and cooking oil, and serve it with tomatoes or leafy greens.

How Nutritious Is Omelet with tarhana and cheese?

Nutrient density

Medium

58/ 100

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

42/ 100

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 Omelet with tarhana and cheese 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 Omelet with tarhana and cheese Contain Allergens?

Contains these allergens:

Gluten yes
Dairy yes
Eggs yes
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Omelet with tarhana and cheese Good For?

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

Omelet with tarhana and cheese Fat Profile

SATURATED

6.02g

MONOUNSATURATED

7.14g

POLYUNSATURATED

1.96g

⚖️

Omega 6:3 ratio 15:1

Above the ideal 4:1 (15:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.