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Source of protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Cheesy Buttered Menemen (220 g) has 290 calories. That works out to 132 calories per 100 g. It contains 9.2 g of carbs, 16.3 g of protein, 20.7 g of fat and 2.4 g of fiber. Its 32.6 µg of Selenium covers 59% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 220 g
290
KCAL / 220G
Carbs
9.2g
· 3% DV
Protein
16.3g
· 33% DV
Fat
20.7g
· 27% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 23% · Fat 64%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 290 kcal | |
| Total fat | 20.7 g | 27% |
| Saturated fat | 10.45 g | 52% |
| Trans fat | 0.4 g | |
| Sodium | 647 mg | 28% |
| Total carbohydrate | 9.2 g | 3% |
| Fiber | 2.4 g | 9% |
| Protein | 16.3 g | 33% |
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 | 290 kcal |
| 1 piece (small) | 65 g | 86 kcal |
| 100 g | 100 g | 132 kcal |
| 1 serving (small) | 130 g | 172 kcal |
| 2 piece (double) | 130 g | 172 kcal |
| 1 cup (medium) | 190 g | 251 kcal |
| 1 cup (large) | 285 g | 376 kcal |
| 1 serving (large) | 320 g | 422 kcal |
Calculated from 132 calories per 100 g.
Cheesy Buttered Menemen is made by cooking tomatoes and peppers in butter, then adding eggs and cheese. Let the vegetables soften and their excess liquid cook off first; add the eggs and stir gently until they reach your preferred texture.
Kaşar or feta-style white cheese both work well in Cheesy Buttered Menemen. Kaşar melts into the eggs, while white cheese stays in salty, tangy crumbles. Taste before adding salt, especially if using a brined cheese.
Add cheese after the eggs go into the pan. Sprinkle grated kaşar over the eggs while they are still slightly runny so it melts; fold in crumbled white cheese near the end to keep its pieces intact.
Cheesy Buttered Menemen is often watery because the tomatoes released liquid that did not evaporate before the eggs were added. Cook the tomato mixture until it thickens first, and leave the pan uncovered so steam can escape.
No, the eggs do not have to be fully set in Cheesy Buttered Menemen. Take the pan off the heat while they are a little softer than you want, since residual heat continues cooking them; cook longer if you prefer firm eggs.
Cheesy Buttered Menemen is commonly served hot with crusty bread or flatbread for scooping up the buttery tomato and egg mixture. A simple side salad, olives, or sliced cucumber also pairs well without competing with the rich pan.
Yes, onion can go in Cheesy Buttered Menemen, although onion is optional and versions without it are common. Soften finely chopped onion in the butter before adding peppers and tomatoes so it has time to cook through.
Yes, sausage can be added to Cheesy Buttered Menemen for a heartier variation. Brown sliced sausage in the pan first, then add the vegetables; both sausage and cheese can be salty, so season only after tasting.
Yes, leftover Cheesy Buttered Menemen can be refrigerated in a covered container and reheated the next day. Warm it gently in a pan, stirring carefully; the eggs may become firmer on reheating, so avoid heating more than once.
Cheesy Buttered Menemen is a Turkish egg dish in which the eggs are commonly stirred into buttery tomatoes and peppers, often with cheese. Shakshuka more often leaves eggs whole to poach in a spiced tomato sauce, though recipes vary.
Vitamins
B12
1.34µg · 56% DV
Biotin
15.84µg · 53% DV
Vitamin C
40.7mg · 45% DV
B2
0.53mg · 41% DV
Minerals
Selenium
33µg · 60% DV
Phosphorus
312mg · 45% DV
Iodine
46µg · 31% DV
Sodium
647mg · 28% DV
Potassium ⭐
480mg · 14% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 290 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.
Cheesy buttered menemen is a Turkish pan-cooked dish of eggs gently scrambled with tomatoes and peppers, enriched with butter and cheese. The cheese varies by cook, and it is especially associated with breakfast in Turkey, though it also makes an easy brunch or light meal.
It is soft and saucy, with the richness of butter balanced by tangy tomatoes and savoury, melting cheese. Serve it straight from the pan, usually with bread for scooping; tea is a familiar breakfast companion in Turkey. Eggs and cheese make it a source of protein, while the cheese also contributes calcium. For a lighter version, use less butter and cheese and let the vegetables take up more of the pan.
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
10.45g
MONOUNSATURATED
5.68g
POLYUNSATURATED
2.05g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.