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High-protein, savory omelet with cured beef and curd cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Omelet with bacon and curd cheese (180 g) has 387 calories. That works out to 215 calories per 100 g. It contains 3.8 g of carbs, 30.2 g of protein, 27.7 g of fat and 0 g of fiber. Its 2.4 µg of B12 covers 101% of the Daily Value. Its glycemic index is 1 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
387
KCAL / 180G
Carbs
3.8g
· 1% DV
Protein
30.2g
· 60% DV
Fat
27.7g
· 36% 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 31% · Fat 65%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 387 kcal | |
| Total fat | 27.7 g | 36% |
| Saturated fat | 9.18 g | 46% |
| Trans fat | 0.14 g | |
| Sodium | 1116 mg | 49% |
| Total carbohydrate | 3.8 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 30.2 g | 60% |
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 serving (medium) | 180 g | 387 kcal |
| 0.25 piece (quarter) | 55 g | 118 kcal |
| 1 piece (small) | 90 g | 194 kcal |
| 100 g | 100 g | 215 kcal |
| ½ piece (half) | 110 g | 237 kcal |
| 1 piece (thin) | 140 g | 301 kcal |
| 2 piece (double) | 180 g | 387 kcal |
| 1 piece (thick) | 220 g | 473 kcal |
| 1 serving (large) | 260 g | 559 kcal |
Calculated from 215 calories per 100 g.
Cook the pastırma—Turkish air-dried cured beef, not bacon—in a pan briefly, then pour in beaten eggs. Add the curd cheese as the eggs begin to set, and fold the omelet when the center is still just tender.
The essential ingredients are eggs, pastırma, and curd cheese. Black pepper and chopped parsley work well, while extra salt is often unnecessary because pastırma is already salty. Add vegetables if you like, but cook watery ones first.
Yes, warm the pastırma in the pan briefly before adding the eggs. This releases its savory aroma without drying it out; prolonged frying can make the cured beef tough and its saltiness overpower the curd cheese.
Serve the omelet hot with sliced tomatoes, cucumber, or leafy greens. Toast or crusty bread makes it a more substantial breakfast, while fresh vegetables provide a crisp contrast to the soft eggs and salty cured beef.
Add the curd cheese once the eggs have started to set but are still moist. This helps it stay in soft pockets rather than disappearing into the mixture; folding it into the beaten eggs beforehand gives a more even texture.
Cook the omelet over medium-low heat and take it off the stove while the center is still slightly soft. Residual heat will finish cooking the eggs, while high heat or a long cooking time can make them tough.
Yes. Crumbled feta or another mild fresh cheese can replace curd cheese, but taste before adding salt because both the cheese and pastırma may be salty. A drier cheese also helps keep the omelet from becoming watery.
It is best cooked just before serving because reheated eggs tend to become firm. For quicker preparation, slice the pastırma and portion the curd cheese in advance, then cook the omelet fresh when you are ready to eat.
Refrigerate leftover omelet in a covered container within two hours of cooking and eat it within three days. Reheat only the portion you plan to eat until hot throughout, rather than repeatedly warming and cooling the whole dish.
Yes, peppers, spinach, or mushrooms can go into the omelet. Cook vegetables that release a lot of water first, then add the eggs; this keeps the finished omelet from becoming soggy and lets the pastırma flavor come through.
Vitamins
B12
2.43µg · 101% DV
Biotin
21.6µg · 72% DV
B2
0.61mg · 47% DV
Vitamin A
324µg · 36% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
405mg · 58% DV
Sodium
1116mg · 49% DV
Zinc
3.78mg · 34% DV
Potassium ⭐
333mg · 10% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 387 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.
Pastırmalı lor peynirli omlet brings eggs together with pastırma, Turkish spiced cured beef, and lor, a mild, fresh curd cheese. The cheese gives the omelet soft, slightly crumbly pockets, while the pastırma adds a savory, aromatic edge. It is a Turkish-style home-cooked dish rather than an omelet made with bacon.
In Turkey, it fits naturally on a breakfast table, served hot with bread, tomatoes or greens and tea; it also makes an easy brunch or light supper. Its eggs and cheese make it a protein-rich, filling choice. Serve it with fresh vegetables to balance the richness, or use less cooking fat for a lighter omelet.
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
— Not 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
SATURATED
9.18g
MONOUNSATURATED
10.98g
POLYUNSATURATED
2.7g
Omega 6:3 ratio 16.1:1
Above the ideal 4:1 (16.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.