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Omelette with egg and cottage cheese Calories
High-protein, calcium-rich, low-carb omelette
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Omelette with egg and cottage cheese (120 g) has 168 calories. That works out to 140 calories per 100 g. It contains 2.6 g of carbs, 16.2 g of protein, 10 g of fat and 0 g of fiber. Its 21.6 µg of Biotin covers 72% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Omelette with egg and cottage cheese Nutrition Facts
Selected: 1 piece (medium) · 120 g
168
KCAL / 120G
Carbs
2.6g
· 1% DV
Protein
16.2g
· 32% DV
Fat
10g
· 13% 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 6% · Protein 39% · Fat 55%
Omelette with egg and cottage cheese nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 168 kcal | |
| Total fat | 10 g | 13% |
| Saturated fat | 3.84 g | 19% |
| Trans fat | 0 g | |
| Sodium | 252 mg | 11% |
| Total carbohydrate | 2.6 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 16.2 g | 32% |
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 Medium Omelette with egg and cottage cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 168 kcal |
| 1 slice (thin) | 60 g | 84 kcal |
| 1 piece (small) | 80 g | 112 kcal |
| 1 slice (thick) | 90 g | 126 kcal |
| 100 g | 100 g | 140 kcal |
| 1 serving (medium) | 150 g | 210 kcal |
| 1 piece (large) | 180 g | 252 kcal |
| 1 serving (large) | 200 g | 280 kcal |
| 2 piece (double) | 240 g | 336 kcal |
Calculated from 140 calories per 100 g.
Frequently Asked Questions About Omelette with egg and cottage cheese
How do you make a lor cheese omelette?
To make a lor cheese omelette, whisk the eggs, fold in the lor—a mild Turkish fresh curd cheese—and cook the mixture in a lightly oiled pan over gentle heat. Fold it when the eggs are just set for a tender centre.
Does lor cheese melt in an omelette?
No, lor cheese usually softens but does not melt into a smooth, stretchy layer like mozzarella. Its curds remain visible in the omelette, which gives the finished dish a light, crumbly texture.
How do you stop a lor cheese omelette from getting watery?
Drain excess liquid from wet lor before adding it to the eggs. Cook the lor cheese omelette over moderate heat rather than rushing it on high; trapped moisture and overcooked eggs can both make the texture watery.
Can you make a lor cheese omelette with egg whites only?
Yes, you can make a lor cheese omelette with egg whites only. The result will be less rich and may set more firmly, so cook it gently and fold it as soon as the egg whites are set.
What herbs go well in a lor cheese omelette?
Dill, parsley, chives and black pepper pair well with lor cheese in an omelette. Add chopped herbs to the egg mixture, or scatter them over the omelette just before serving to keep their fresh flavour.
Can you add spinach to a lor cheese omelette?
Yes, spinach works well in a lor cheese omelette. Cook fresh spinach first and let excess moisture evaporate before adding the eggs and lor; otherwise, its released water can make the omelette soft and wet.
Can you meal-prep a lor cheese omelette?
Yes, you can prepare a lor cheese omelette ahead, though it is best freshly cooked for its soft texture. Refrigerate leftovers in a covered container after cooling, and reheat gently so the eggs do not become rubbery.
Is a lor cheese omelette good for breakfast?
Yes, a lor cheese omelette makes a practical breakfast because eggs and lor provide protein in one simple dish. Serve it with vegetables, herbs or toast depending on how substantial you want the meal to be.
Is a lor cheese omelette good for weight loss?
A lor cheese omelette can fit into a weight-loss meal because its eggs and cheese can be filling. The amount of cooking fat and what you serve alongside it also affect how the meal fits your overall plan.
Can you freeze a lor cheese omelette?
You can freeze a lor cheese omelette, but the eggs and fresh curds may turn grainy or release moisture after thawing. Refrigerating leftovers is usually better for preserving its texture; reheat them gently before eating.
Omelette with egg and cottage cheese Vitamins & Minerals
Vitamins
Biotin
21.6µg · 72% DV
B12
1.08µg · 45% DV
B2
0.4mg · 31% DV
B5
1.44mg · 29% DV
Minerals
Phosphorus
216mg · 31% DV
Selenium
16µg · 29% DV
Iodine
22µg · 15% DV
Calcium
132mg · 13% DV
Sodium
252mg · 11% DV
Potassium ⭐
192mg · 6% DV
Omelette with egg and cottage cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Omelette with egg and cottage cheese
To burn the 168 calories in 1 piece (medium) (120 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.
What is Omelette with egg and cottage cheese?
Omelette with egg and cottage cheese is a simple pan-cooked dish made by folding fresh curds into beaten eggs. In Turkey, the cheese is often lor: a mild, fresh, crumbly cheese that gives the omelette a soft, creamy centre without overpowering the eggs.
It is usually served hot for breakfast, alongside tomatoes, cucumber, herbs and bread, or as part of a larger brunch. The combination makes it a protein-rich, low-carbohydrate choice; the listed serving has 13.5 g of protein per 100 g. It suits a filling breakfast or light meal, and you can keep it lighter by using just a little cooking fat and adding a generous side of vegetables.
How Nutritious Is Omelette with egg and cottage cheese?
Nutrient density
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.
Satiety score
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.
Is Omelette with egg and cottage cheese Processed?
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.
Does Omelette with egg and cottage cheese Contain Allergens?
Contains these allergens:
Which Diets Is Omelette with egg and cottage cheese Good For?
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
Omelette with egg and cottage cheese Fat Profile
SATURATED
3.84g
MONOUNSATURATED
3.24g
POLYUNSATURATED
1.32g
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.