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High-protein poached eggs with yogurt, no added oil
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Turkish poached eggs with yogurt, no oil (220 g) has 271 calories. That works out to 123 calories per 100 g. It contains 7 g of carbs, 20 g of protein, 17.2 g of fat and 0 g of fiber. Its 22.4 µg of Biotin covers 75% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 220 g
271
KCAL / 220G
Carbs
7g
· 3% DV
Protein
20g
· 40% DV
Fat
17.2g
· 22% 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 11% · Protein 30% · Fat 59%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 271 kcal | |
| Total fat | 17.2 g | 22% |
| Saturated fat | 5.39 g | 27% |
| Trans fat | 0.07 g | |
| Sodium | 209 mg | 9% |
| Total carbohydrate | 7 g | 3% |
| Fiber | 0 g | 0% |
| Protein | 20 g | 40% |
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) | 220 g | 271 kcal |
| 1 piece (small) | 50 g | 62 kcal |
| 100 g | 100 g | 123 kcal |
| 2 piece (medium) | 100 g | 123 kcal |
| 1 serving (small) | 180 g | 221 kcal |
| 1 cup (medium) | 245 g | 301 kcal |
| 1 serving (large) | 300 g | 369 kcal |
| 1 cup (large) | 320 g | 394 kcal |
Calculated from 123 calories per 100 g.
Turkish poached eggs with yogurt, no oil is a version of çılbır: poached eggs served over garlicky yogurt without an added-oil topping. The runny yolk mixes with the yogurt to make a simple, creamy sauce.
To make Turkish poached eggs with yogurt, no oil, spoon garlicky yogurt onto a plate and top it with eggs poached in gently simmering water. Add paprika or pul biber for flavor without adding oil.
For Turkish poached eggs with yogurt, no oil, use fresh eggs and keep the water at a gentle simmer rather than a rolling boil. Crack each egg into a small cup first, then slide it carefully into the water.
The yogurt in Turkish poached eggs with yogurt, no oil is usually cool or at room temperature, while the eggs are served warm. Avoid heating the yogurt to a boil, which can make it separate and lose its smooth texture.
Traditional çılbır is often finished with melted butter flavored with paprika or pul biber. Turkish poached eggs with yogurt, no oil leaves off that topping, so you can sprinkle the spices directly onto the yogurt instead.
Plain, thick yogurt works well for Turkish poached eggs with yogurt, no oil because it holds the poached eggs without becoming watery. If your yogurt is very loose, drain it briefly before mixing in garlic.
Yes, Turkish poached eggs with yogurt, no oil can be made with plain yogurt instead of garlic yogurt. Garlic is a familiar part of çılbır, but leaving it out gives the dish a milder taste without changing how you poach the eggs.
Serve Turkish poached eggs with yogurt, no oil with bread to scoop up the yogurt and runny yolk. For a fuller breakfast, add fresh vegetables or olives; a simple salad also works alongside it for lunch.
You can mix the yogurt and garlic ahead for Turkish poached eggs with yogurt, no oil, but poach the eggs just before serving. Pre-cooked eggs lose their soft centers and are less enjoyable after sitting on the yogurt.
Refrigerate leftover Turkish poached eggs with yogurt, no oil in a covered container and eat them as soon as practical, preferably the next day. The eggs may firm up in storage, and high heat can cause the yogurt to separate when reheated.
Vitamins
Biotin
22.44µg · 75% DV
B12
1.72µg · 72% DV
B2
0.68mg · 52% DV
B5
1.72mg · 34% DV
Minerals
Selenium
37µg · 67% DV
Phosphorus
341mg · 49% DV
Iodine
53µg · 35% DV
Zinc
2.24mg · 20% DV
Potassium ⭐
319mg · 9% DV
Sodium
209mg · 9% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 271 calories in 1 serving (medium) (220 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.
Yağsız yoğurtlu çılbır is a Turkish dish of gently poached eggs served over yogurt. This oil-free version leaves out the melted butter or oil often spooned over traditional çılbır; the yogurt may be plain or garlicky, and a little spice can add warmth.
The combination is creamy and tangy beneath the soft, runny eggs. In Turkey it is commonly enjoyed for breakfast or as a light meal, with bread to scoop up the yogurt and yolk. Eggs and yogurt make it a protein-rich choice, while skipping added oil keeps the preparation lighter. For an easy serving, bring the yogurt to room temperature and place the freshly poached eggs on top just before eating.
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
5.39g
MONOUNSATURATED
6.64g
POLYUNSATURATED
2.51g
Omega 6:3 ratio 12.4:1
Above the ideal 4:1 (12.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.