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Pan eggs with curd cheese Calories
High-protein, low-carb pan eggs with curd cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Pan eggs with curd cheese (180 g) has 308 calories. That works out to 171 calories per 100 g. It contains 3.8 g of carbs, 23.8 g of protein, 21.8 g of fat and 0 g of fiber. Its 28.8 µg of Biotin covers 96% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Pan eggs with curd cheese Nutrition Facts
Selected: 1 serving (medium) · 180 g
308
KCAL / 180G
Carbs
3.8g
· 1% DV
Protein
23.8g
· 48% DV
Fat
21.8g
· 28% 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 31% · Fat 64%
Pan eggs with curd cheese nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 308 kcal | |
| Total fat | 21.8 g | 28% |
| Saturated fat | 6.66 g | 33% |
| Trans fat | 0.07 g | |
| Sodium | 459 mg | 20% |
| Total carbohydrate | 3.8 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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How Many Calories in 1 Serving of Pan eggs with curd cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 308 kcal |
| 1 tablespoon (grated) | 18 g | 31 kcal |
| 1 ounce (whole) | 28 g | 48 kcal |
| 1 piece (small) | 50 g | 86 kcal |
| 100 g | 100 g | 171 kcal |
| 2 piece (medium) | 100 g | 171 kcal |
| 1 serving (small) | 140 g | 239 kcal |
| 1 cup (shredded) | 170 g | 291 kcal |
| 1 serving (large) | 240 g | 410 kcal |
Calculated from 171 calories per 100 g.
Frequently Asked Questions About Pan eggs with curd cheese
How do you make pan eggs with curd cheese?
Pan eggs with curd cheese are made by cooking eggs in a skillet and adding the curd near the end. Warm a little oil or butter, add the eggs, then fold in the curd once the whites begin to set.
Is curd cheese in pan eggs the same as cottage cheese?
No, curd cheese and cottage cheese are not always the same. Turkish lor is a mild, fresh cheese made from whey; cottage cheese is often wetter and has distinct curds, so drain it before using it in pan eggs.
When should you add curd cheese to pan eggs?
Add the curd cheese after the egg whites have started to set. It only needs a short time in the pan to warm through, which helps keep the cheese soft instead of dry and grainy.
How do you keep pan eggs with curd cheese from getting watery?
Drain wet curd cheese before adding it, and cook the eggs over moderate heat. Excess moisture from the cheese or overcooked eggs can leave liquid in the pan, so take the dish off the heat as soon as the eggs are done.
What seasonings go well with pan eggs with curd cheese?
Black pepper, chilli flakes, and fresh herbs such as parsley pair well with pan eggs with curd cheese. Taste before adding salt, because the curd cheese may already be salty.
Can you make pan eggs with curd cheese using scrambled eggs?
Yes, you can scramble the eggs for pan eggs with curd cheese. Stir the eggs gently over low to medium heat, then fold in the curd near the end so it warms without breaking down completely.
Can you add spinach to pan eggs with curd cheese?
Yes, spinach works well in pan eggs with curd cheese. Cook fresh spinach first until wilted and excess moisture has evaporated, then add the eggs and fold in the curd as they begin to set.
What can you serve with pan eggs with curd cheese?
Serve pan eggs with curd cheese hot, with toast or flatbread and fresh vegetables such as tomatoes or cucumbers. A simple side keeps the mild curd and eggs as the focus of the meal.
Can you make pan eggs with curd cheese ahead of time?
It is better to cook pan eggs with curd cheese just before serving. Making them ahead can leave the eggs firm and the cheese drier; if you have leftovers, refrigerate them in a covered container.
Can you reheat pan eggs with curd cheese?
Yes, you can reheat pan eggs with curd cheese, although the eggs may become firmer. Warm leftovers gently in a covered pan over low heat, just until hot, rather than cooking them again.
Pan eggs with curd cheese Vitamins & Minerals
Vitamins
Biotin
28.8µg · 96% DV
B12
1.76µg · 73% DV
B2
0.61mg · 47% DV
B5
1.58mg · 32% DV
Minerals
Selenium
40µg · 73% DV
Phosphorus
356mg · 51% DV
Iodine
43µg · 29% DV
Zinc
2.25mg · 20% DV
Sodium
459mg · 20% DV
Potassium ⭐
263mg · 8% DV
Pan eggs with curd cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan eggs with curd cheese
To burn the 308 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.
What is Pan eggs with curd cheese?
Pan eggs with curd cheese is a simple Turkish home-style dish: eggs are cooked in a shallow pan or sahan with lor, a fresh, mild cheese made from whey. The cheese is soft and crumbly, with a gentle dairy flavour that complements rather than overwhelms the eggs. Some cooks stir it through as the eggs set; others scatter it over the top.
The result is tender, savoury and filling, often served hot for breakfast in Turkey with bread and tea. It also makes an easy light meal alongside tomatoes, peppers or a green salad. Naturally high in protein and low in carbohydrate, it suits a filling low-carb meal; for a lighter version, use just a little cooking oil and add fresh herbs or vegetables.
How Nutritious Is Pan eggs with curd 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 eggs with curd 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 eggs with curd cheese Contain Allergens?
Contains these allergens:
Which Diets Is Pan eggs with curd cheese Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Pan eggs with curd cheese Fat Profile
SATURATED
6.66g
MONOUNSATURATED
8.64g
POLYUNSATURATED
2.52g
Omega 6:3 ratio 15.1:1
Above the ideal 4:1 (15.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.