Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Protein-rich omelet made with cheese and fermented tarhana
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 274 kcal | |
| Total fat | 17.9 g | 23% |
| Saturated fat | 6.02 g | 30% |
| Trans fat | 0.17 g | |
| Sodium | 521 mg | 23% |
| Total carbohydrate | 9.9 g | 4% |
| Fiber | 1.1 g | 4% |
| Protein | 16.5 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.
Log this food in EatBetter
100,000+ people use it
📸 Scan the code to get the app free.

| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 140 g | 274 kcal |
| 1 tablespoon (grated) | 18 g | 35 kcal |
| 1 piece (half) | 35 g | 69 kcal |
| 1 piece (small) | 70 g | 137 kcal |
| 100 g | 100 g | 196 kcal |
| 2 piece (double) | 140 g | 274 kcal |
| 1 cup (shredded) | 160 g | 314 kcal |
| 1 piece (large) | 180 g | 353 kcal |
| 1 serving (large) | 210 g | 412 kcal |
Calculated from 196 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 274 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 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.
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
6.02g
MONOUNSATURATED
7.14g
POLYUNSATURATED
1.96g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Nutrition data compiled from USDA FoodData Central and scientific sources.