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Pan-cooked eggs with cheese Calories
High-protein pan-cooked eggs with cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Pan-cooked eggs with cheese (140 g) has 301 calories. That works out to 215 calories per 100 g. It contains 2.5 g of carbs, 19.9 g of protein, 23.5 g of fat and 0 g of fiber. Its 30.8 µg of Biotin covers 103% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Pan-cooked eggs with cheese Nutrition Facts
Selected: 1 serving (medium) · 140 g
301
KCAL / 140G
Carbs
2.5g
· 1% DV
Protein
19.9g
· 40% DV
Fat
23.5g
· 30% 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 3% · Protein 26% · Fat 71%
Pan-cooked eggs with cheese nutrition facts table · 1 serving (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 301 kcal | |
| Total fat | 23.5 g | 30% |
| Saturated fat | 8.54 g | 43% |
| Trans fat | 0.11 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 2.5 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 19.9 g | 40% |
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 Serving of Pan-cooked eggs with cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 140 g | 301 kcal |
| 1 piece (small) | 70 g | 151 kcal |
| 100 g | 100 g | 215 kcal |
| 2 piece (medium) | 140 g | 301 kcal |
| 1 cup (shredded) | 160 g | 344 kcal |
| 1 serving (large) | 210 g | 452 kcal |
| 3 piece (large) | 210 g | 452 kcal |
| 1 piece (jumbo) | 280 g | 602 kcal |
Calculated from 215 calories per 100 g.
Frequently Asked Questions About Pan-cooked eggs with cheese
How do you make pan-cooked eggs with cheese?
Cook pan-cooked eggs with cheese by warming a lightly greased skillet, cracking in the eggs, and adding cheese once the whites begin to set. Keep the heat low to medium and cook until the whites are done, leaving the yolks as runny or firm as you like.
What cheese melts best in pan-cooked eggs with cheese?
Cheddar, Monterey Jack, and mozzarella melt smoothly in pan-cooked eggs with cheese. Feta and goat cheese work too, but they stay crumbly rather than forming a stretchy layer. Use a milder cheese if you want the eggs to remain the main flavor.
How do you keep the yolks runny in pan-cooked eggs with cheese?
Use low heat and remove pan-cooked eggs with cheese as soon as the whites are set. Add grated cheese around the eggs rather than piling it over the yolks, and cover the pan only briefly so the cheese melts without overcooking the centers.
How do you stop pan-cooked eggs with cheese from sticking?
A preheated nonstick skillet and a thin coating of butter or oil help keep pan-cooked eggs with cheese from sticking. Let the whites begin to set before moving the eggs, and wipe away cheese that spills onto the bare pan before it scorches.
Can you make pan-cooked eggs with cheese in a cast-iron skillet?
Yes, pan-cooked eggs with cheese can be made in cast iron if the skillet is well seasoned and heated gently. Add a little butter or oil, avoid very high heat, and loosen the edges with a thin spatula before serving.
Should you cover the pan when cooking eggs with cheese?
Covering the pan briefly helps the cheese melt and cooks the tops of pan-cooked eggs with cheese without flipping them. Keep an eye on the yolks, since trapped heat continues cooking them even after you lower the burner.
How do you keep cheese from burning in pan-cooked eggs with cheese?
Add the cheese after the eggs have started setting and keep the heat low to prevent it from burning. Shredded cheese melts quickly; if it lands directly on the hot pan, lift it onto the eggs rather than letting it brown on the skillet.
What should you serve with pan-cooked eggs with cheese?
Serve pan-cooked eggs with cheese with toast, sliced tomatoes, or a simple green salad. For a brunch plate, add sautéed mushrooms or roasted vegetables; choose fresh sides when the cheese is salty or rich.
Can you reheat leftover pan-cooked eggs with cheese?
Yes, you can reheat leftover pan-cooked eggs with cheese, though the yolks will become firmer. Refrigerate leftovers promptly in a covered container and reheat them in a skillet over low heat until hot throughout; avoid leaving cooked eggs at room temperature for extended periods.
Are pan-cooked eggs with cheese a good breakfast?
Yes, pan-cooked eggs with cheese can be a satisfying breakfast because eggs and cheese provide protein and fat. Pair them with fruit, vegetables, or whole-grain toast for a more varied meal, and go lighter on extra salt if the cheese is salty.
Pan-cooked eggs with cheese Vitamins & Minerals
Vitamins
Biotin
30.8µg · 103% DV
B12
1.61µg · 67% DV
B2
0.59mg · 45% DV
B5
1.89mg · 38% DV
Minerals
Selenium
34µg · 62% DV
Phosphorus
343mg · 49% DV
Iodine
39µg · 26% DV
Calcium
252mg · 25% DV
Sodium
504mg · 22% DV
Potassium ⭐
217mg · 6% DV
Pan-cooked eggs with cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan-cooked eggs with cheese
To burn the 301 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.
What is Pan-cooked eggs with cheese?
Pan-cooked eggs with cheese are made by cooking eggs in a pan and adding cheese until it softens or melts. The yolks can be left runny or cooked through, and the flavour varies with the cheese used. It is a simple home-style dish rather than a recipe tied to one particular region.
In Turkey, it fits naturally on a breakfast table, often served hot with bread and tea; elsewhere, it also makes an easy brunch or quick meal. Eggs and cheese make it protein-rich and satisfying, with very little carbohydrate. For a lighter plate, use a modest amount of cooking fat and serve it with tomatoes, greens or other fresh vegetables.
How Nutritious Is Pan-cooked eggs with 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 Pan-cooked eggs with 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 Pan-cooked eggs with cheese Contain Allergens?
Contains these allergens:
Which Diets Is Pan-cooked eggs with cheese Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Pan-cooked eggs with cheese Fat Profile
SATURATED
8.54g
MONOUNSATURATED
8.96g
POLYUNSATURATED
2.38g
Omega 6:3 ratio 18.5:1
Above the ideal 4:1 (18.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.