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Pan-Fried Eggs with Curd Cheese and Vegetables Calories
Protein-rich egg and vegetable skillet dish
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Pan-Fried Eggs with Curd Cheese and Vegetables (220 g) has 319 calories. That works out to 145 calories per 100 g. It contains 7.9 g of carbs, 26 g of protein, 20.9 g of fat and 2.4 g of fiber. Its 49.5 µg of Selenium covers 90% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Pan-Fried Eggs with Curd Cheese and Vegetables Nutrition Facts
Selected: 1 serving (medium) · 220 g
319
KCAL / 220G
Carbs
7.9g
· 3% DV
Protein
26g
· 52% DV
Fat
20.9g
· 27% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 32% · Fat 58%
Pan-Fried Eggs with Curd Cheese and Vegetables nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 319 kcal | |
| Total fat | 20.9 g | 27% |
| Saturated fat | 5.83 g | 29% |
| Trans fat | 0.07 g | |
| Sodium | 451 mg | 20% |
| Total carbohydrate | 7.9 g | 3% |
| Fiber | 2.4 g | 9% |
| Protein | 26 g | 52% |
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-Fried Eggs with Curd Cheese and Vegetables?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 319 kcal |
| 100 g | 100 g | 145 kcal |
| 1 piece (small) | 120 g | 174 kcal |
| 1 serving (small) | 170 g | 247 kcal |
| 1 cup (diced) | 180 g | 261 kcal |
| 2 piece (medium) | 200 g | 290 kcal |
| 1 cup (large) | 240 g | 348 kcal |
| 1 serving (large) | 300 g | 435 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Pan-Fried Eggs with Curd Cheese and Vegetables
How do you make Pan-Fried Eggs with Curd Cheese and Vegetables?
Cook chopped vegetables in a pan until tender, then add the eggs and cook over low to medium heat. Stir in the curd cheese near the end and take the pan off the heat once the eggs reach your preferred doneness.
What vegetables go well in Pan-Fried Eggs with Curd Cheese and Vegetables?
Bell peppers, spinach, mushrooms, zucchini, and tomatoes all work well in Pan-Fried Eggs with Curd Cheese and Vegetables. Cook watery vegetables first so their moisture evaporates before you add the eggs.
What is the curd cheese in Pan-Fried Eggs with Curd Cheese and Vegetables?
Curd cheese is a fresh, soft cheese made from curds; it is not the same as aged cheddar. In Pan-Fried Eggs with Curd Cheese and Vegetables, it adds a mild, crumbly texture. Cottage cheese can be a practical substitute.
How do you stop Pan-Fried Eggs with Curd Cheese and Vegetables from turning watery?
Cook the vegetables until their released liquid has evaporated before adding eggs to Pan-Fried Eggs with Curd Cheese and Vegetables. Tomatoes and mushrooms are especially likely to release moisture; avoid overcrowding the pan, too.
Is Pan-Fried Eggs with Curd Cheese and Vegetables like a frittata?
Pan-Fried Eggs with Curd Cheese and Vegetables can resemble a frittata, but it is usually cooked on the stovetop and served straight from the pan. A frittata is typically set into a thicker, sliceable egg dish, sometimes finished in the oven.
When should you add curd cheese to Pan-Fried Eggs with Curd Cheese and Vegetables?
Add the curd cheese near the end of cooking Pan-Fried Eggs with Curd Cheese and Vegetables. It needs only enough heat to warm through, which helps it stay soft rather than drying out or sticking to the pan.
What should you serve with Pan-Fried Eggs with Curd Cheese and Vegetables?
Serve Pan-Fried Eggs with Curd Cheese and Vegetables with toast, flatbread, or a simple green salad. Fresh herbs such as parsley or chives also complement the mild cheese without overpowering the vegetables.
How should you store and reheat Pan-Fried Eggs with Curd Cheese and Vegetables?
Refrigerate leftover Pan-Fried Eggs with Curd Cheese and Vegetables in a covered container once they have cooled; do not leave them out for an extended time. Reheat gently in a pan, since high heat can make the eggs rubbery.
Should you beat the eggs for Pan-Fried Eggs with Curd Cheese and Vegetables?
Either approach works for Pan-Fried Eggs with Curd Cheese and Vegetables. Beating the eggs first gives an even, soft mixture with the vegetables and curd cheese; adding them un beaten keeps the yolks and whites more distinct.
Can you use cottage cheese in Pan-Fried Eggs with Curd Cheese and Vegetables?
Yes, cottage cheese can replace curd cheese in Pan-Fried Eggs with Curd Cheese and Vegetables. If it is particularly wet, drain off excess liquid first so it does not make the eggs watery.
Pan-Fried Eggs with Curd Cheese and Vegetables Vitamins & Minerals
Vitamins
B12
2.09µg · 87% DV
Biotin
22.44µg · 75% DV
B2
0.68mg · 52% DV
B5
2.09mg · 42% DV
Minerals
Selenium
50µg · 91% DV
Phosphorus
414mg · 59% DV
Iodine
62µg · 41% DV
Calcium
246mg · 25% DV
Sodium
451mg · 20% DV
Potassium ⭐
473mg · 14% DV
Pan-Fried Eggs with Curd Cheese and Vegetables Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan-Fried Eggs with Curd Cheese and Vegetables
To burn the 319 calories in 1 serving (medium) (220 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-Fried Eggs with Curd Cheese and Vegetables?
Pan-fried eggs with curd cheese and vegetables is a simple, Turkish-style home-cooked skillet dish: eggs are cooked with vegetables and finished with soft, mild, crumbly curd cheese. The vegetables can vary with the season or what is on hand, so the dish is easy to adapt without changing its character.
In Turkey, it suits breakfast or a quick light meal, served hot with fresh vegetables and often tea. Elsewhere, it works just as well for brunch or a weeknight meal, with toast or a salad alongside. Eggs and curd cheese make it a protein-rich choice, while its carbohydrate content is relatively low. For a lighter pan, use a little oil and add extra vegetables.
How Nutritious Is Pan-Fried Eggs with Curd Cheese and Vegetables?
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-Fried Eggs with Curd Cheese and Vegetables 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-Fried Eggs with Curd Cheese and Vegetables Contain Allergens?
Contains these allergens:
Which Diets Is Pan-Fried Eggs with Curd Cheese and Vegetables 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
Pan-Fried Eggs with Curd Cheese and Vegetables Fat Profile
SATURATED
5.83g
MONOUNSATURATED
9.13g
POLYUNSATURATED
2.97g
Omega 6:3 ratio 13:1
Above the ideal 4:1 (13:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.