Turnover, filled with egg, meat and cheese, frozen
Whole food · Meals, Entrees, and Side Dishes
A savory, flaky pastry pocket stuffed with a hearty mix of scrambled egg, seasoned meat, and melted cheese, then frozen for convenience. When baked, the crust turns golden and crisp, giving way to a rich, salty, and satisfying filling. Nutritionally, it offers a balanced mix of protein and fats, making it a more substantial snack than a plain pastry.
Calorie split: 14% protein · 36% carbs · 50% fat
↓ Full nutrition💚 Why it's loved
People love it for the perfect handheld convenience and the classic, comforting combination of flaky pastry with a savory, cheesy, and meaty interior. It's a versatile staple that works for a quick breakfast, a hearty lunch, or a satisfying late-night snack.
⚠️ Watch-outs & how to enjoy it better
The frozen format can be high in sodium and saturated fats, which may concern those monitoring heart health or blood pressure. To mitigate, pair a smaller portion with a large side salad or steamed vegetables to add fiber and volume, and consider choosing brands with lower sodium labels.
Key benefits
- Good source of protein for muscle maintenance
- Provides a quick, energy-dense meal or snack
- Convenient frozen format reduces food waste
- Balanced macronutrient profile for satiety
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'turnover' refers to the action of turning the dough over the filling, a technique that dates back to medieval European pastries.
Full nutrition (USDA data · scales with serving)
| Water | 57.2 g |
| Energy | 228 kcal |
| Energy | 952 kj |
| Protein | 7.9 g |
| Total lipid (fat) | 12.6 g |
| Ash | 1.6 g |
| Carbohydrate, by difference | 20.7 g |
| Fiber, total dietary | 0.80 g |
| Total Sugars | 7.9 g |
| Calcium, Ca | 79.0 mg |
| Iron, Fe | 2.1 mg |
| Magnesium, Mg | 16.0 mg |
| Phosphorus, P | 111 mg |
| Potassium, K | 177 mg |
| Sodium, Na | 378 mg |
| Zinc, Zn | 0.99 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 14.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.26 mg |
| Riboflavin | 0.22 mg |
| Niacin | 2.7 mg |
| Vitamin B-6 | 0.08 mg |
| Folate, total | 46.0 ug |
| Folic acid | 34.0 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 70.0 ug |
| Choline, total | 28.9 mg |
| Vitamin B-12 | 0.33 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 39.0 ug |
| Retinol | 37.0 ug |
| Carotene, beta | 20.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 157 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 15.0 ug |
| Vitamin E (alpha-tocopherol) | 0.65 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 15.0 iu |
| Vitamin D (D2 + D3) | 0.40 ug |
| Vitamin K (phylloquinone) | 3.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 5.5 g |
| SFA 4:0 | 0.02 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.10 g |
| SFA 10:0 | 0.12 g |
| SFA 12:0 | 1.3 g |
| SFA 13:0 | 0.00 g |
| SFA 14:0 | 0.60 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 2.2 g |
| SFA 17:0 | 0.02 g |
| SFA 18:0 | 1.1 g |
| SFA 20:0 | 0.02 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 4.3 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.13 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 4.1 g |
| MUFA 20:1 | 0.07 g |
| MUFA 22:1 | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 2.0 g |
| PUFA 18:2 | 1.8 g |
| PUFA 18:3 | 0.10 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.05 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:4 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 31.0 mg |
Amino acid profile (per 100g)
Estimated from Turnover, chicken- or turkey-, and vegetable-filled, reduced fat, frozen — USDA does not publish this profile for Turnover.
| Tryptophan | 0.16 g |
| Threonine | 0.41 g |
| Isoleucine | 0.47 g |
| Leucine | 0.80 g |
| Lysine | 0.61 g |
| Methionine | 0.23 g |
| Cystine | 0.13 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.37 g |
| Valine | 0.53 g |
| Arginine | 0.51 g |
| Histidine | 0.30 g |
| Alanine | 0.45 g |
| Aspartic acid | 0.80 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.38 g |
| Proline | 0.87 g |
| Serine | 0.42 g |
| Hydroxyproline | 0.00 g |
FAQ
How do I cook a frozen turnover for the best texture?
Bake from frozen at 375°F (190°C) for 20-25 minutes until golden brown and heated through. Microwaving is faster but will result in a softer, less crisp crust.
Can I eat this cold?
While safe to eat cold if fully cooked, the texture of the egg and cheese filling is significantly less appealing. Reheating is strongly recommended.
Is this a good post-workout meal?
It provides protein and carbs for recovery, but the high fat content from cheese and pastry may slow digestion. It's better as a general meal than an immediate post-workout refuel.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.28 kcal/g · 14% calories from protein · 0.8 g fiber · 7.9 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.14 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.