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Filling Turkish egg, vegetable and potato breakfast dish
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Eggplant and potato menemen (250 g) has 280 calories. That works out to 112 calories per 100 g. It contains 25.3 g of carbs, 11.5 g of protein, 15.8 g of fat and 5.5 g of fiber. Its 12.8 µg of Biotin covers 43% of the Daily Value. Its glycemic index is 55 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 250 g
280
KCAL / 250G
Carbs
25.3g
· 9% DV
Protein
11.5g
· 23% DV
Fat
15.8g
· 20% DV
Fiber
5.5g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 35% · Protein 16% · Fat 49%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 280 kcal | |
| Total fat | 15.8 g | 20% |
| Saturated fat | 3.3 g | 16% |
| Trans fat | 0.03 g | |
| Sodium | 525 mg | 23% |
| Total carbohydrate | 25.3 g | 9% |
| Fiber | 5.5 g | 20% |
| Protein | 11.5 g | 23% |
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) | 250 g | 280 kcal |
| 1 tablespoon (small) | 20 g | 22 kcal |
| 100 g | 100 g | 112 kcal |
| 1 piece (small) | 120 g | 134 kcal |
| 1 cup (small) | 180 g | 202 kcal |
| 2 piece (double) | 240 g | 269 kcal |
| 1 serving (large) | 350 g | 392 kcal |
| 1 serving (extra large) | 450 g | 504 kcal |
Calculated from 112 calories per 100 g.
Eggplant and potato menemen is a Turkish egg dish cooked with vegetables, typically including eggplant, potato, tomato, and pepper. The vegetables are softened in a pan before eggs are added, and the eggs can be left soft or cooked through.
Cook small cubes of potato in a pan until nearly tender, then add diced eggplant and pepper. Stir in tomatoes and cook until the vegetables are soft and the mixture is not watery; add the eggs last and cook to your liking.
No, you do not have to pre-cook them, but cut them into small cubes and give them enough time to become tender in the pan. For a quicker meal, parboil the potatoes first and add them with the other vegetables.
No, peeling is optional. Leaving the skin on gives the eggplant pieces more structure, while peeling can make the texture softer. If the skin is especially tough, peel the eggplant in strips rather than removing it all.
The potatoes may be too large or were added too late to cook through before the eggs. Dice them small and start cooking them first; if the other vegetables are already done, cover the pan briefly or pre-cook the potatoes separately.
Yes, though it will be less like the usual tomato-based menemen. Cook the potato and eggplant until tender, then add eggs; a little pepper or onion can add flavor, but avoid adding so much liquid that the eggs turn watery.
Cook the vegetables uncovered until excess moisture evaporates before adding the eggs. Tomatoes and eggplant both release liquid, so avoid rushing this step; adding the eggs too early can leave the finished dish runny.
They can be, but there is no single required texture. For soft, slightly runny eggs, take the pan off the heat while they are just setting; cook longer if you prefer the eggs fully firm.
Store leftovers in a covered container in the refrigerator and eat them within a few days. Cool the dish promptly rather than leaving it at room temperature, and reheat only the portion you plan to eat.
Freezing is possible, but the texture usually suffers: potatoes can become grainy, eggplant soft, and cooked eggs watery after thawing. For a better result, freeze only the cooked vegetable base and add fresh eggs when you reheat it.
Vitamins
Biotin
12.75µg · 43% DV
B6
0.58mg · 34% DV
B2
0.43mg · 33% DV
B12
0.75µg · 31% DV
Minerals
Selenium
22µg · 40% DV
Copper
0.3mg · 33% DV
Phosphorus
228mg · 33% DV
Sodium
525mg · 23% DV
Potassium ⭐
670mg · 20% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 280 calories in 1 serving (medium) (250 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.
Eggplant and potato menemen is a Turkish variation on menemen, a skillet dish of eggs cooked with tomatoes and peppers. Here, softened eggplant and potato make the pan more substantial: the potato turns tender and the eggplant adds a soft, silky texture. The eggs can be left gently set or stirred through, depending on preference.
In Turkey it is often served straight from the pan at breakfast, with bread for scooping and tea alongside; it also works as a simple lunch or supper. The vegetables and potato make it filling, while the eggs contribute protein (4.6 g per 100 g). For a lighter plate, use a measured amount of oil and pair it with a crisp salad rather than adding more bread.
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
3.3g
MONOUNSATURATED
8.13g
POLYUNSATURATED
2.55g
Omega 6:3 ratio 17.7:1
Above the ideal 4:1 (17.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.