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High-protein, low-carb egg dish with çökelek cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Two-egg omelet with çökelek (150 g) has 255 calories. That works out to 170 calories per 100 g. It contains 3.2 g of carbs, 20.3 g of protein, 18 g of fat and 0 g of fiber. Its 27 µg of Biotin covers 90% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 150 g
255
KCAL / 150G
Carbs
3.2g
· 1% DV
Protein
20.3g
· 41% DV
Fat
18g
· 23% 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 5% · Protein 32% · Fat 63%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 255 kcal | |
| Total fat | 18 g | 23% |
| Saturated fat | 5.4 g | 27% |
| Trans fat | 0.06 g | |
| Sodium | 435 mg | 19% |
| Total carbohydrate | 3.2 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 20.3 g | 41% |
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) | 150 g | 255 kcal |
| ½ serving (half) | 75 g | 128 kcal |
| 1 piece (small) | 90 g | 153 kcal |
| 100 g | 100 g | 170 kcal |
| 1 cup (shredded) | 140 g | 238 kcal |
| 2 piece (double) | 180 g | 306 kcal |
| 1 serving (large) | 210 g | 357 kcal |
| 1 piece (jumbo) | 240 g | 408 kcal |
Calculated from 170 calories per 100 g.
Whisk the eggs, pour them into a lightly oiled pan, and add the çökelek once the edges begin to set. Fold the omelet and cook over medium-low heat until just cooked through. Gentle heat helps keep the eggs tender.
Çökelek is a traditional Turkish fresh curd cheese, often made from the whey or sour milk left after other dairy products are prepared. Its texture can be crumbly and its saltiness varies, so taste it before seasoning the omelet.
Yes, cottage cheese can replace çökelek in a two-egg omelet with çökelek, though the result will be softer and wetter. Drain it first, and add it sparingly so the eggs can set without excess liquid.
A two-egg omelet with çökelek can turn watery if the cheese is wet or if watery vegetables release liquid in the pan. Drain the çökelek and cook vegetables such as tomatoes or mushrooms first, letting their moisture evaporate before adding the eggs.
Use a clean nonstick pan, warm it before adding a thin coating of oil or butter, and keep the heat moderate. Pour in the eggs only after the pan is ready, then loosen the edges gently as they set.
Spinach, spring onion, bell pepper, and mushrooms work well in a two-egg omelet with çökelek. Cook vegetables that release water first, then add the eggs and cheese; this keeps the filling from making the omelet soggy.
Serve a two-egg omelet with çökelek with sliced tomatoes, greens, or a simple salad. Toast or warm flatbread makes it a fuller meal, while olives and fresh herbs suit a Turkish-style breakfast.
It is best freshly cooked, but you can refrigerate leftover two-egg omelet with çökelek in a covered container and eat it soon. Reheat it gently in a pan or microwave until hot; repeated reheating can make the eggs rubbery.
Yes. Mix the eggs and çökelek, pour them into a lightly greased oven-safe dish, and bake until the center is set. A shallow dish helps the mixture cook evenly; avoid overbaking so the eggs do not become dry.
Yes, a two-egg omelet with çökelek can make a filling breakfast because eggs and cheese provide protein. Add fruit or vegetables and, if you want a longer-lasting meal, serve it with whole-grain bread.
Vitamins
Biotin
27µg · 90% DV
B12
1.42µg · 59% DV
B2
0.51mg · 39% DV
Vitamin A
270µg · 30% DV
Minerals
Selenium
33µg · 60% DV
Phosphorus
330mg · 47% DV
Iodine
36µg · 24% DV
Calcium
218mg · 22% DV
Sodium
435mg · 19% DV
Potassium ⭐
225mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 255 calories in 1 serving (medium) (150 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.
A two-egg omelet with çökelek combines beaten eggs with çökelek, a traditional Turkish fresh curd cheese. It is usually crumbly and mildly tangy; its exact texture and flavour vary by region and by whether it is made from soured milk, yogurt or ayran.
The soft eggs make a gentle contrast with the cheese’s curds. In Turkey, this omelet is commonly served hot at breakfast, often with tomatoes, cucumber, herbs and bread. It is a protein-rich, low-carbohydrate dish, and can also make a simple meal at any time of day. For a lighter version, cook it with just a little oil and taste before adding salt, since the çökelek may already be seasoned.
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
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
5.4g
MONOUNSATURATED
7.2g
POLYUNSATURATED
2.25g
Omega 6:3 ratio 15.7:1
Above the ideal 4:1 (15.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.