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High in protein and calcium, filling and nutritious breakfast.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Omelette with Yogurt (120 g) has 168 calories. That works out to 140 calories per 100 g. It contains 5 g of carbs, 11.8 g of protein, 10.9 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.
Selected: 1 piece (medium) · 120 g
168
KCAL / 120G
Carbs
5g
· 2% DV
Protein
11.8g
· 24% DV
Fat
10.9g
· 14% 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 12% · Protein 29% · Fat 59%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 168 kcal | |
| Total fat | 10.9 g | 14% |
| Saturated fat | 3.72 g | 19% |
| Trans fat | 0.02 g | |
| Sodium | 216 mg | 9% |
| Total carbohydrate | 5 g | 2% |
| Fiber | 0 g | 0% |
| Protein | 11.8 g | 24% |
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) | 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.
An omelette with yogurt is made by whisking plain yogurt into beaten eggs and cooking the mixture gently in a pan. Use medium-low heat and take it off while the center is just set; high heat can make the eggs tough and the yogurt separate.
Yes, yogurt can be mixed into the eggs or served alongside an omelette with yogurt. Mixing it in gives the eggs a tender texture and slight tang, while serving it on the side keeps the omelette more like a conventional one.
Plain, unsweetened yogurt works best in an omelette with yogurt. Thick Greek-style yogurt adds less moisture, while regular yogurt also works if used sparingly; avoid flavored or sweetened yogurt, which changes the taste.
An omelette with yogurt can turn watery if the yogurt is thin or the pan is too hot. Add yogurt in moderation and cook over gentle heat; watery vegetables can also release liquid, so cook them first before adding the eggs.
Chives, dill, parsley, black pepper, and a little paprika all work well in an omelette with yogurt. Stir chopped herbs into the eggs before cooking, or scatter them over the finished omelette for a fresher flavor.
Yes, cheese can be added to an omelette with yogurt. Crumble or grate it into the eggs, and use less salt if the cheese is salty; adding too much cheese and yogurt can make the filling heavy and the texture dense.
Serve an omelette with yogurt with toast, fresh tomatoes, cucumber, or a simple green salad. If the yogurt is mixed into the eggs, a crisp side adds contrast; if it is served separately, bread is useful for scooping it up.
An omelette with yogurt is better cooked just before serving, but leftovers can be refrigerated in a covered container and eaten soon. Reheat gently; microwaving for too long can make the eggs rubbery and cause the yogurt to separate.
Yes, an omelette with yogurt is less likely to split when cooked slowly over medium-low heat. Whisk the yogurt thoroughly into the eggs, avoid boiling-hot pans, and remove the omelette as soon as it is set.
An omelette with yogurt is usually served hot or warm, shortly after cooking. A cold leftover is safe to eat if it has been refrigerated promptly, but its texture is firmer and the yogurt flavor may be more noticeable.
Vitamins
Biotin
21.6µg · 72% DV
B12
0.84µg · 35% DV
B2
0.34mg · 26% DV
B5
1.08mg · 22% DV
Minerals
Selenium
16µg · 29% DV
Phosphorus
168mg · 24% DV
Iodine
22µg · 15% DV
Calcium
132mg · 13% DV
Sodium
216mg · 9% DV
Potassium ⭐
192mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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.
Omelette with Yogurt is a simple, home-style dish of eggs cooked into a soft omelette and served with thick yogurt. In some versions, yogurt is whisked into the eggs before cooking; the name can describe either approach. It fits naturally into Turkish-style breakfast cooking, where omelettes are often adapted to whatever is on hand.
The eggs are tender, with lightly browned edges, while the yogurt adds a cool, tangy contrast. Serve it with bread, tomatoes, cucumber or fresh herbs; tea is a familiar breakfast companion in Turkey. It is a filling choice with protein from the eggs and yogurt, providing 9.8 g per 100 g. For a lighter plate, use just a little oil in the pan and keep the yogurt on the side.
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
— 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
3.72g
MONOUNSATURATED
3.84g
POLYUNSATURATED
0.96g
Omega 6:3 ratio 8.4:1
Above the ideal 4:1 (8.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.