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Omelette with tulum curd is a protein- and calcium-rich, filling breakfast option.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Omelette with tulum curd (140 g) has 269 calories. That works out to 192 calories per 100 g. It contains 2.9 g of carbs, 18.9 g of protein, 19.9 g of fat and 0 g of fiber. Its 25.2 µg of Biotin covers 84% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 140 g
269
KCAL / 140G
Carbs
2.9g
· 1% DV
Protein
18.9g
· 38% DV
Fat
19.9g
· 26% 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 | 269 kcal | |
| Total fat | 19.9 g | 26% |
| Saturated fat | 8.68 g | 43% |
| Trans fat | 0.07 g | |
| Sodium | 798 mg | 35% |
| Total carbohydrate | 2.9 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 18.9 g | 38% |
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 piece (medium) | 140 g | 269 kcal |
| ½ piece (half) | 70 g | 134 kcal |
| 100 g | 100 g | 192 kcal |
| 1 piece (small) | 100 g | 192 kcal |
| 1 serving (medium) | 140 g | 269 kcal |
| 1 piece (large) | 200 g | 384 kcal |
| 1 piece (extra large) | 250 g | 480 kcal |
| 2 piece (double) | 280 g | 538 kcal |
Calculated from 192 calories per 100 g.
Whisk the eggs, cook them in a lightly oiled pan, and add crumbled tulum curd when the eggs begin to set. Fold the omelette while it is still soft, then serve promptly.
Tulum curd is a Turkish curd cheese associated with tulum-style cheesemaking and aging. Its flavor and saltiness can vary, so taste it before seasoning the eggs.
No, tulum curd generally softens and warms rather than melting into a smooth, stretchy layer. Crumbling it into the eggs gives you small pockets of cheese throughout the omelette.
Use another crumbly, tangy cheese if tulum curd is unavailable; the result will not have quite the same Turkish cheese flavor. Choose a cheese with similar saltiness and adjust the egg seasoning.
It is usually overcooked. Remove the omelette from the heat while the center is just set, since residual heat continues cooking the eggs; adding the curd near the end also helps keep the texture tender.
Yes, spinach, scallions, peppers, or chopped tomatoes work well. Cook watery vegetables first and drain excess liquid so they do not make the eggs loose or prevent the omelette from setting.
Parsley, dill, and chives complement the savory curd without overpowering it. Add tender herbs near the end of cooking or scatter them over the finished omelette for a fresher flavor.
It is best cooked just before serving, but leftovers can be cooled, covered, and refrigerated. Reheat them thoroughly and gently; the eggs may become firmer, and the curd will not regain its fresh-cooked texture.
Yes, it can be a convenient protein-containing breakfast after exercise because it combines eggs and cheese. Add fruit, vegetables, or whole-grain toast if you want a more substantial meal.
Use a well-seasoned or nonstick pan, preheat it over moderate heat, and coat the surface lightly with oil or butter. Let the eggs begin to set before moving them or adding the curd.
Vitamins
Biotin
25.2µg · 84% DV
B12
1.54µg · 64% DV
B2
0.45mg · 35% DV
B5
1.54mg · 31% DV
Minerals
Phosphorus
364mg · 52% DV
Calcium
462mg · 46% DV
Sodium
798mg · 35% DV
Selenium
18µg · 33% DV
Potassium ⭐
238mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 269 calories in 1 piece (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.
Omelette with tulum curd is made by cooking beaten eggs with lor, the soft curd associated with Turkish tulum cheese. It brings a familiar Turkish cheese into a quick, home-style omelette, with curds that are usually mild, slightly salty and crumbly rather than stretchy.
The eggs set softly around the curd, making this a satisfying breakfast or light meal. In Turkey it is often served hot at breakfast, alongside bread, tomatoes, cucumber or herbs; it also pairs well with tea. It provides protein and calcium, and the eggs and cheese make it filling. If your curd is quite salty, go easy on added salt; use a little oil and add vegetables for a lighter plate.
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 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
— 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
8.68g
MONOUNSATURATED
6.58g
POLYUNSATURATED
1.82g
Omega 6:3 ratio 8.6:1
Above the ideal 4:1 (8.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.