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Tulaf Tos (made with 3 tablespoons, 1 egg, 1 spoon yogurt) Calories
Protein and calcium from egg and yogurt, traditional breakfast dish.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Tulaf Tos (made with 3 tablespoons, 1 egg, 1 spoon yogurt) (120 g) has 204 calories. That works out to 170 calories per 100 g. It contains 21.6 g of carbs, 10.2 g of protein, 7.8 g of fat and 1.4 g of fiber. Its 0.8 µg of B12 covers 35% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Tulaf Tos (made with 3 tablespoons, 1 egg, 1 spoon yogurt) Nutrition Facts
Selected: 1 serving (medium) · 120 g
204
KCAL / 120G
Carbs
21.6g
· 8% DV
Protein
10.2g
· 20% DV
Fat
7.8g
· 10% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 21% · Fat 35%
Tulaf Tos (made with 3 tablespoons, 1 egg, 1 spoon yogurt) nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 204 kcal | |
| Total fat | 7.8 g | 10% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0.01 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 21.6 g | 8% |
| Fiber | 1.4 g | 5% |
| Protein | 10.2 g | 20% |
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 Tulaf Tos (made with 3 tablespoons, 1 egg, 1 spoon yogurt)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 204 kcal |
| 1 slice (thin) | 40 g | 68 kcal |
| 3 tablespoon (chopped) | 45 g | 77 kcal |
| 1 piece (mini) | 60 g | 102 kcal |
| 1 slice (thick) | 60 g | 102 kcal |
| 1 serving (small) | 80 g | 136 kcal |
| 100 g | 100 g | 170 kcal |
| 1 serving (large) | 180 g | 306 kcal |
| 2 serving (double) | 240 g | 408 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Tulaf Tos (made with 3 tablespoons, 1 egg, 1 spoon yogurt)
What is Tulaf Tos made of?
Tulaf Tos is a pan-cooked breakfast made with oats, an egg, and yogurt. The version described here uses three tablespoons of oats, one egg, and a spoonful of yogurt, mixed together before cooking.
How do you make Tulaf Tos?
To make Tulaf Tos, mix the oats with the egg and yogurt, then cook the mixture in a pan until both sides are set. Medium-low heat helps the middle cook through without over-browning the outside.
Why does Tulaf Tos fall apart in the pan?
Tulaf Tos can fall apart if the mixture is too wet, the pan is not hot enough, or you flip it before the underside has set. Let the oats absorb moisture briefly and wait until the edges look firm before turning it.
Can you make Tulaf Tos sweet or savory?
Yes, Tulaf Tos works as either a sweet or savory breakfast. Add herbs or spices for a savory version, or serve it with fruit and cinnamon for a sweet one. Keep additions modest so the mixture holds together.
What toppings go well with Tulaf Tos?
Yogurt, cheese, or chopped tomatoes work well on savory Tulaf Tos, while fruit suits a sweet version. Add toppings after cooking so extra moisture does not make the oat-and-egg base soggy in the pan.
Can you make Tulaf Tos ahead of time?
Yes, you can cook Tulaf Tos ahead and refrigerate it in a covered container. Because it contains egg and yogurt, do not leave it out for an extended time; reheat it before serving.
How do you reheat Tulaf Tos without making it rubbery?
Reheat Tulaf Tos gently in a pan over low heat to keep it from becoming tough or rubbery. A microwave is quicker but may soften its texture; add fresh toppings after reheating.
Can you replace the yogurt in Tulaf Tos?
Yes, you can replace the yogurt with another plain yogurt of similar thickness. A much thinner substitute can make the mixture loose, while leaving the yogurt out altogether may produce a drier, less tender result.
Is Tulaf Tos more like an oat pancake or a toast?
Tulaf Tos is closer to a small savory or sweet oat pancake than to bread-based toast: its oats, egg, and yogurt form a mixture that is cooked in a pan. The name does not mean it must be made with slices of bread.
Tulaf Tos (made with 3 tablespoons, 1 egg, 1 spoon yogurt) Vitamins & Minerals
Vitamins
B12
0.84µg · 35% DV
Biotin
8.4µg · 28% DV
B2
0.26mg · 20% DV
B5
0.84mg · 17% DV
Minerals
Selenium
11µg · 20% DV
Phosphorus
132mg · 19% DV
Sodium
324mg · 14% DV
Zinc
1.08mg · 10% DV
Potassium ⭐
144mg · 4% DV
Tulaf Tos (made with 3 tablespoons, 1 egg, 1 spoon yogurt) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tulaf Tos (made with 3 tablespoons, 1 egg, 1 spoon yogurt)
To burn the 204 calories in 1 serving (medium) (120 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 Tulaf Tos (made with 3 tablespoons, 1 egg, 1 spoon yogurt)?
Tulaf Tos is a quick, pan-cooked breakfast made from oats, an egg and a spoonful of yogurt. The mixture is closer to a soft oat cake than a slice of conventional toast, and is an easy home-style option when you want a filling meal without much preparation. The name refers to this particular oat-based toast-style recipe rather than a widely established regional dish.
It cooks up lightly browned outside and tender in the middle. In Turkey, it can be served at breakfast with tea, topped with cheese or tomato for a savoury version, or paired with fruit. Elsewhere, it also works as a simple breakfast or snack with familiar toppings. Oats provide carbohydrates and some fibre, while the egg and yogurt contribute protein and calcium. Use little oil and add vegetables for a lighter plate.
How Nutritious Is Tulaf Tos (made with 3 tablespoons, 1 egg, 1 spoon yogurt)?
Nutrient density
Medium
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 Tulaf Tos (made with 3 tablespoons, 1 egg, 1 spoon yogurt) 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 Tulaf Tos (made with 3 tablespoons, 1 egg, 1 spoon yogurt) Contain Allergens?
Contains these allergens:
Which Diets Is Tulaf Tos (made with 3 tablespoons, 1 egg, 1 spoon yogurt) Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Tulaf Tos (made with 3 tablespoons, 1 egg, 1 spoon yogurt) Fat Profile
SATURATED
2.52g
MONOUNSATURATED
2.64g
POLYUNSATURATED
1.32g
Omega 6:3 ratio 9.8:1
Above the ideal 4:1 (9.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.