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Source of protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Scrambled eggs with red pepper and kashar (180 g) has 313 calories. That works out to 174 calories per 100 g. It contains 5 g of carbs, 23 g of protein, 22.7 g of fat and 1.1 g of fiber. Its 45 µg of Selenium covers 82% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
313
KCAL / 180G
Carbs
5g
· 2% DV
Protein
23g
· 46% DV
Fat
22.7g
· 29% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 6% · Protein 29% · Fat 65%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 313 kcal | |
| Total fat | 22.7 g | 29% |
| Saturated fat | 9.18 g | 46% |
| Trans fat | 0.22 g | |
| Sodium | 603 mg | 26% |
| Total carbohydrate | 5 g | 2% |
| Fiber | 1.1 g | 4% |
| Protein | 23 g | 46% |
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 | 313 kcal |
| 1 piece (small) | 45 g | 78 kcal |
| 1 piece (medium) | 60 g | 104 kcal |
| 100 g | 100 g | 174 kcal |
| 2 piece (double) | 120 g | 209 kcal |
| 1 cup (medium) | 150 g | 261 kcal |
| 1 serving (large) | 250 g | 435 kcal |
| 1 pack (large) | 300 g | 522 kcal |
Calculated from 174 calories per 100 g.
Cook finely chopped red pepper in a pan until it softens. Add beaten eggs and stir gently over low heat; fold in grated kashar while the eggs are still slightly soft, then take the pan off the heat.
Add the grated kashar near the end, when the eggs are almost set. The residual heat melts the cheese without overcooking the eggs; adding it too early can make the mixture greasy or tough.
Yes, soften the red pepper in the pan before adding the eggs. Pepper takes longer to cook than beaten eggs, so cooking it first helps keep the eggs tender while avoiding crunchy, undercooked pieces.
Cook scrambled eggs with red pepper and kashar over low heat and stir gently. Remove the pan while the eggs still look slightly glossy, then let their residual heat finish cooking them; high heat makes them firm and dry.
Yes, roasted red peppers work well in scrambled eggs with red pepper and kashar. Drain and pat them dry first, then warm them briefly in the pan before adding the eggs so excess liquid does not thin the mixture.
No. Scrambled eggs with red pepper and kashar has beaten eggs stirred into soft curds, while menemen is a Turkish dish commonly cooked with tomatoes and peppers and has a different texture and flavor.
Serve scrambled eggs with red pepper and kashar with toast or crusty bread, or add a simple salad for a lighter meal. At breakfast, olives and fresh vegetables make natural accompaniments.
Yes, milk is optional in scrambled eggs with red pepper and kashar. Beaten eggs can stay tender without it when cooked gently; skipping milk also avoids adding extra liquid that could make the dish watery.
It is best cooked just before serving because scrambled eggs lose their soft texture as they sit. You can chop and cook the red pepper ahead, then add the eggs and kashar when you are ready to eat.
Yes, refrigerate leftovers in a covered container and reheat them gently in a pan until warm. Stir only as needed, since prolonged reheating can make the eggs rubbery and cause the kashar to separate.
Vitamins
B12
1.71µg · 71% DV
Biotin
20.7µg · 69% DV
Vitamin C
45mg · 50% DV
B2
0.58mg · 45% DV
Minerals
Selenium
45µg · 82% DV
Phosphorus
423mg · 60% DV
Calcium
324mg · 32% DV
Iodine
47µg · 31% DV
Sodium
603mg · 26% DV
Potassium ⭐
333mg · 10% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 313 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.
Scrambled eggs with red pepper and kashar is a Turkish-style pan-cooked dish of eggs, sweet red kapya pepper and kashar, a mild, semi-hard Turkish cheese. The pepper softens as it cooks, while the cheese melts through the tender eggs, adding a savoury, milky richness.
In Turkey, it is commonly served hot for breakfast with bread and tea, though it also makes an easy light meal. It provides protein and calcium and is satisfying without needing elaborate sides. For a lighter version, use a little oil and serve it with fresh tomatoes, cucumber or greens.
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
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
9.18g
MONOUNSATURATED
9g
POLYUNSATURATED
2.88g
Omega 6:3 ratio 10.6:1
Above the ideal 4:1 (10.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.