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High-protein egg dish with curd cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Omelet with curd cheese (140 g) has 274 calories. That works out to 196 calories per 100 g. It contains 2.9 g of carbs, 18.8 g of protein, 20.6 g of fat and 0 g of fiber. Its 25.2 µg of Biotin covers 84% of the Daily Value. Its glycemic index is 1 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 140 g
274
KCAL / 140G
Carbs
2.9g
· 1% DV
Protein
18.8g
· 38% DV
Fat
20.6g
· 26% 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 28% · Fat 68%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 274 kcal | |
| Total fat | 20.6 g | 26% |
| Saturated fat | 7.14 g | 36% |
| Trans fat | 0.11 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 2.9 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 18.8 g | 38% |
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 piece (medium) | 140 g | 274 kcal |
| 0.25 piece (quarter) | 35 g | 69 kcal |
| ½ piece (half) | 70 g | 137 kcal |
| 1 piece (small) | 90 g | 176 kcal |
| 100 g | 100 g | 196 kcal |
| 1 cup (diced) | 150 g | 294 kcal |
| 1 piece (large) | 190 g | 372 kcal |
| 1 serving (extra large) | 220 g | 431 kcal |
| 2 piece (double) | 280 g | 549 kcal |
Calculated from 196 calories per 100 g.
Whisk the eggs, pour them into a lightly oiled pan, and cook over medium-low heat until the edges begin to set. Add crumbled curd cheese, fold the omelet, and take it off the heat while the eggs are still tender.
Curd cheese usually softens rather than melting into a smooth, stretchy layer like cheddar. Crumble it into the omelet so it warms evenly; if you want distinct creamy pockets, add it near the end of cooking.
Yes, drain curd cheese if it looks wet or has liquid in its container. Excess moisture can make the eggs watery and slow their setting; patting the cheese dry also helps the omelet hold together when folded.
Use a nonstick pan or a well-seasoned skillet with a thin coating of oil or butter, and let the eggs set before folding. Keep the heat moderate and use a flexible spatula; moving the omelet too early can tear it.
Yes, spinach works well with curd cheese, but cook it first and squeeze or cook off excess water. Fold the prepared spinach into the eggs with the crumbled cheese so the filling adds flavor without making the omelet soggy.
Black pepper, dill, chives, and parsley complement the mild, creamy taste of curd cheese. Taste the cheese before adding salt, since some curd cheeses are already salty; a little freshly ground pepper is often enough.
Yes, the eggs and curd cheese make an omelet with curd cheese a protein-rich breakfast option. Add vegetables or whole-grain toast if you want a more substantial meal, or serve it with a simple salad for lunch.
Yes, you can bake an omelet with curd cheese in an oven-safe pan or baking dish. Combine the beaten eggs and crumbled cheese, then bake until the center is just set; avoid overbaking, which can make the eggs dry.
Refrigerate leftover omelet with curd cheese in a covered container within two hours of cooking and use it within 3–4 days. Reheat only the portion you plan to eat, until hot throughout, to preserve its texture.
You can freeze omelet with curd cheese, but thawing often makes the eggs firmer and the cheese grainier or wetter. For the best texture, cook only what you need; refrigerate leftovers instead of freezing them.
Vitamins
Biotin
25.2µg · 84% DV
B12
1.33µg · 55% DV
B2
0.48mg · 37% DV
Vitamin A
252µg · 28% DV
Minerals
Selenium
31µg · 56% DV
Phosphorus
308mg · 44% DV
Iodine
34µg · 23% DV
Sodium
504mg · 22% DV
Potassium ⭐
217mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 274 calories in 1 piece (medium) (140 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.
Omelet with curd cheese brings eggs together with crumbled şor cheese, a fresh, curd-style cheese found in Turkish regional cooking. As it cooks, the cheese softens into little creamy pieces, while the egg sets into a tender centre with lightly browned edges.
In Turkey, it is commonly served hot at breakfast with bread, tomatoes, cucumbers or greens, and a glass of tea. It also makes an easy light lunch. Eggs and cheese give the dish a notable amount of protein and make it filling; the exact texture depends on how finely you crumble the cheese. If yours tastes salty, wait until after cooking to season, and serve with fresh vegetables for a lighter-feeling plate.
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
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
7.14g
MONOUNSATURATED
8.4g
POLYUNSATURATED
2.1g
Omega 6:3 ratio 14.5:1
Above the ideal 4:1 (14.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.