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Pepper and Tulum Cheese Omelet Calories
Rich in protein and calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Pepper and Tulum Cheese Omelet (180 g) has 337 calories. That works out to 187 calories per 100 g. It contains 4.9 g of carbs, 25.9 g of protein, 23.9 g of fat and 1.3 g of fiber. Its 44.1 µg of Selenium covers 80% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Pepper and Tulum Cheese Omelet Nutrition Facts
Selected: 1 serving (medium) · 180 g
337
KCAL / 180G
Carbs
4.9g
· 2% DV
Protein
25.9g
· 52% DV
Fat
23.9g
· 31% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 6% · Protein 31% · Fat 63%
Pepper and Tulum Cheese Omelet nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 337 kcal | |
| Total fat | 23.9 g | 31% |
| Saturated fat | 9.58 g | 48% |
| Trans fat | 0.22 g | |
| Sodium | 778 mg | 34% |
| Total carbohydrate | 4.9 g | 2% |
| Fiber | 1.3 g | 5% |
| Protein | 25.9 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 Pepper and Tulum Cheese Omelet?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 337 kcal |
| 1 slice (quarter) | 45 g | 84 kcal |
| 1 slice (half) | 90 g | 168 kcal |
| 100 g | 100 g | 187 kcal |
| 1 serving (small) | 120 g | 224 kcal |
| 1 piece (whole) | 180 g | 337 kcal |
| 1 serving (large) | 250 g | 468 kcal |
| 2 piece (double) | 360 g | 673 kcal |
Calculated from 187 calories per 100 g.
Frequently Asked Questions About Pepper and Tulum Cheese Omelet
How do you make a pepper and tulum cheese omelet?
Cook chopped peppers in a pan until tender, then pour in beaten eggs to make a pepper and tulum cheese omelet. When the eggs are nearly set, scatter crumbled tulum cheese over them, fold the omelet, and serve before it dries out.
What is tulum cheese in a pepper and tulum cheese omelet?
Tulum is a traditional Turkish cheese, often tangy, crumbly, and fairly salty. It gives a pepper and tulum cheese omelet a stronger, more savoury flavour than a mild melting cheese; varieties can differ in texture and saltiness.
Which peppers work best in a pepper and tulum cheese omelet?
Bell peppers work well in a pepper and tulum cheese omelet, with green peppers giving a sharper taste and red peppers adding sweetness. You can combine them, or add a little hot pepper if you want a spicier omelet.
Why is my pepper and tulum cheese omelet watery?
A pepper and tulum cheese omelet can turn watery if the peppers release moisture after the eggs go in. Cook the peppers first until tender and their excess liquid has evaporated, then add the eggs and cook over moderate heat.
When should you add tulum cheese to a pepper and tulum cheese omelet?
Add crumbled tulum cheese to a pepper and tulum cheese omelet when the eggs have started to set but are still slightly soft. This lets the cheese warm through while keeping some of its texture instead of dissolving completely into the eggs.
How is a pepper and tulum cheese omelet different from menemen?
A pepper and tulum cheese omelet is cooked as a set egg dish that can be folded, while menemen is a softer Turkish pan dish in which eggs are stirred with peppers and usually tomatoes. Tulum cheese gives the omelet a distinctive tangy, salty note.
Should you salt a pepper and tulum cheese omelet?
Taste a pepper and tulum cheese omelet before adding salt, because tulum cheese is often salty already. If needed, season the eggs lightly after adding the cheese rather than salting the mixture heavily at the start.
What goes well with a pepper and tulum cheese omelet?
Fresh tomatoes, cucumber, leafy greens, and crusty or whole-grain bread pair well with a pepper and tulum cheese omelet. The fresh vegetables balance the cheese’s savoury richness, and olives make it suitable for a Turkish-style breakfast.
Can you reheat a pepper and tulum cheese omelet?
Yes, refrigerate leftover pepper and tulum cheese omelet in a covered container and reheat it gently in a pan. Use low heat and warm it only until hot, since prolonged reheating can make the eggs rubbery.
Is a pepper and tulum cheese omelet a filling breakfast?
Yes, a pepper and tulum cheese omelet can make a filling breakfast because it combines eggs and cheese. Serve it with fresh vegetables and, if you like, whole-grain bread for a more substantial meal.
Pepper and Tulum Cheese Omelet Vitamins & Minerals
Vitamins
B12
1.76µg · 73% DV
Biotin
18.36µg · 61% DV
B2
0.58mg · 45% DV
Vitamin A
279µg · 31% DV
Minerals
Selenium
44µg · 80% DV
Phosphorus
457mg · 65% DV
Calcium
403mg · 40% DV
Iodine
54µg · 36% DV
Sodium
778mg · 34% DV
Potassium ⭐
319mg · 9% DV
Pepper and Tulum Cheese Omelet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pepper and Tulum Cheese Omelet
To burn the 337 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 Pepper and Tulum Cheese Omelet?
Pepper and Tulum Cheese Omelet is made by folding pieces of pepper and crumbled tulum—a traditional Turkish cheese—into eggs as they cook. The cheese brings a pronounced, savoury tang, while the pepper adds sweetness and a little freshness. It is a straightforward home-style dish rather than a fixed regional recipe.
In Turkey, it is often served for breakfast, with bread and fresh vegetables, and works just as well for brunch elsewhere. It is a protein- and calcium-rich choice, with 14.4 g of protein per 100 g. For a lighter plate, use a modest amount of cooking fat and serve it with a crisp salad; taste before adding salt, since tulum can be quite salty.
How Nutritious Is Pepper and Tulum Cheese Omelet?
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 Pepper and Tulum Cheese Omelet Processed?
NOVA 3
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 Pepper and Tulum Cheese Omelet Contain Allergens?
Contains these allergens:
Which Diets Is Pepper and Tulum Cheese Omelet 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
Pepper and Tulum Cheese Omelet Fat Profile
SATURATED
9.58g
MONOUNSATURATED
9.32g
POLYUNSATURATED
2.66g
Omega 6:3 ratio 10.8:1
Above the ideal 4:1 (10.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.