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Omelette with curd cheese (3 eggs, 50g curd cheese)
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Omelette with curd cheese (3 eggs, 50g curd cheese) (180 g) has 295 calories. That works out to 164 calories per 100 g. It contains 3.6 g of carbs, 23.8 g of protein, 20.7 g of fat and 0 g of fiber. Its 43.2 µg of Biotin covers 144% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
295
KCAL / 180G
Carbs
3.6g
· 1% DV
Protein
23.8g
· 48% DV
Fat
20.7g
· 27% 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 5% · Protein 32% · Fat 63%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 295 kcal | |
| Total fat | 20.7 g | 27% |
| Saturated fat | 6.3 g | 32% |
| Trans fat | 0.14 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 3.6 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 23.8 g | 48% |
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) | 180 g | 295 kcal |
| 1 piece (quarter) | 45 g | 74 kcal |
| 1 slice (thin) | 60 g | 98 kcal |
| 1 piece (half) | 90 g | 148 kcal |
| 1 slice (thick) | 90 g | 148 kcal |
| 100 g | 100 g | 164 kcal |
| 1 serving (small) | 120 g | 197 kcal |
| 1 serving (large) | 250 g | 410 kcal |
Calculated from 164 calories per 100 g.
Whisk three eggs, stir in 50 g of curd cheese, and pour the mixture into a lightly oiled pan. Cook over low to medium heat until set, then fold it or cover the pan briefly to cook the top.
For a fluffy omelette with curd cheese, whisk the eggs thoroughly and cook the mixture over low heat with a lid on the pan. Avoid pressing it down, which can make the eggs dense and dry.
Yes, you can add a small splash of milk to an omelette with curd cheese, but it is not necessary. If the curd cheese is already moist, extra liquid can make the egg mixture loose and slow to set.
Drain curd cheese for an omelette with curd cheese only if it is noticeably watery. Removing excess liquid helps the eggs set evenly; dry, crumbly curd cheese can go straight into the mixture.
Yes, an omelette with curd cheese can be baked in an oven-safe dish. The stovetop makes folding and checking the texture easier, while baking works well when you want to cook the egg mixture without turning it.
Parsley, dill, chives, and black pepper all complement an omelette with curd cheese. Add chopped herbs to the eggs before cooking, or scatter them over the finished omelette for a fresher flavor.
Serve an omelette with curd cheese with tomatoes, greens, or whole-grain toast for a simple meal. A side salad also pairs well when you are serving it for lunch rather than breakfast.
Yes, cottage cheese can replace curd cheese in an omelette with curd cheese, though the texture and flavor may differ. Drain cottage cheese if it is watery, then fold it into the beaten eggs before cooking.
An omelette with curd cheese keeps for up to three days in the refrigerator when cooled and stored in a covered container. Refrigerate it promptly, then reheat until hot throughout before eating.
Yes, you can freeze an omelette with curd cheese, but thawing may make the eggs and cheese wetter or rubbery. Freeze individual portions, thaw them in the refrigerator, and reheat in a pan for a better texture.
Vitamins
Biotin
43.2µg · 144% DV
B12
1.98µg · 83% DV
B2
0.68mg · 52% DV
B5
2.16mg · 43% DV
Minerals
Selenium
31µg · 56% DV
Phosphorus
342mg · 49% DV
Iodine
50µg · 33% DV
Calcium
198mg · 20% DV
Sodium
324mg · 14% DV
Potassium ⭐
252mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 295 calories in 1 serving (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.
Omelette with curd cheese combines beaten eggs with mild, soft curd cheese, cooked together in a pan. This simple preparation is familiar in Turkish home cooking; the fresh cheese is often crumbled into the eggs or scattered over them as they set.
The omelette is tender and gently creamy, with a mild savoury flavour. Serve it for breakfast or brunch with tomatoes, herbs and bread; it also makes an easy light meal. It is protein-forward, providing 13.2 g of protein per 100 g. For a lighter result, cook it in a good non-stick pan with just a little oil, and add parsley or spring onion for freshness.
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
6.3g
MONOUNSATURATED
8.28g
POLYUNSATURATED
2.52g
Omega 6:3 ratio 6.8:1
Above the ideal 4:1 (6.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.