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Eggs cooked with tomatoes and peppers; provides protein and fat. Nutrition varies with the amount of oil and salt used.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Eggs cooked in menemen (220 g) has 209 calories. That works out to 95 calories per 100 g. It contains 9.5 g of carbs, 13.6 g of protein, 13.4 g of fat and 2.4 g of fiber. Its 17.6 µg of Biotin covers 59% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 220 g
209
KCAL / 220G
Carbs
9.5g
· 3% DV
Protein
13.6g
· 27% DV
Fat
13.4g
· 17% 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 18% · Protein 26% · Fat 56%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 209 kcal | |
| Total fat | 13.4 g | 17% |
| Saturated fat | 3.74 g | 19% |
| Trans fat | 0.07 g | |
| Sodium | 616 mg | 27% |
| Total carbohydrate | 9.5 g | 3% |
| Fiber | 2.4 g | 9% |
| Protein | 13.6 g | 27% |
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 | 209 kcal |
| 1 tablespoon (medium) | 18 g | 17 kcal |
| 1 ounce (medium) | 28.4 g | 27 kcal |
| 100 g | 100 g | 95 kcal |
| 1 serving (small) | 150 g | 143 kcal |
| 1 cup (medium) | 220 g | 209 kcal |
| 1 serving (large) | 300 g | 285 kcal |
| 1 cup (large) | 300 g | 285 kcal |
| 2 serving (double) | 440 g | 418 kcal |
Calculated from 95 calories per 100 g.
Eggs cooked in menemen are eggs prepared in a Turkish dish of tomatoes and peppers, often with onion. The vegetables are softened in a pan first, then the eggs are added and cooked until set to the preferred texture.
To make eggs cooked in menemen, soften chopped peppers and tomatoes in a pan, then add the eggs and cook until set. Let excess tomato liquid evaporate before adding the eggs so the finished dish is not watery.
Eggs cooked in menemen can be either scrambled into the vegetables or left whole. Stirring them in gives an evenly mixed, soft texture; leaving them whole keeps the yolks distinct. Add the eggs according to the texture you prefer.
Eggs cooked in menemen may be made with or without onion; both versions are common, and the choice is debated in Turkey. If using onion, soften it in the pan before adding the peppers and tomatoes.
Cook the tomatoes until much of their liquid has evaporated before adding eggs cooked in menemen. Leave the pan uncovered if the tomatoes are especially juicy, and avoid adding extra water; this helps the eggs set without a pool of liquid.
Yes, cheese can be added to eggs cooked in menemen, although it is optional rather than essential. Crumble feta over the pan for a salty finish, or add grated cheese near the end and let it melt before serving.
Serve eggs cooked in menemen with crusty bread or warm flatbread, which is useful for scooping up the tomato and pepper mixture. It also works as part of a Turkish-style breakfast with olives, cheese, and tea.
Eggs cooked in menemen keep for up to three days in a covered container in the refrigerator. Refrigerate leftovers promptly after they cool, rather than leaving them at room temperature for an extended period.
Yes, reheat eggs cooked in menemen gently in a pan over low heat, stirring occasionally until hot throughout. A microwave also works; heat in short intervals and stir between them to warm the tomato mixture evenly.
Freezing eggs cooked in menemen is not recommended because thawed eggs can become rubbery and the tomato mixture may turn watery. Make only the amount you need, or refrigerate leftovers and use them within a few days.
Vitamins
Biotin
17.6µg · 59% DV
B12
1.21µg · 50% DV
B2
0.55mg · 42% DV
Vitamin C
35.2mg · 39% DV
Minerals
Selenium
29µg · 53% DV
Phosphorus
231mg · 33% DV
Sodium
616mg · 27% DV
Iodine
40µg · 27% DV
Potassium ⭐
506mg · 15% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 209 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.
Eggs cooked in menemen are prepared in the Turkish dish menemen, where eggs cook with tomatoes and peppers in a pan. It is especially associated with breakfast in Turkey, though it also makes an easy, filling meal at other times of day.
The eggs may be left whole or gently stirred into the softened vegetables. Menemen is usually served hot, with bread for dipping; outside Turkey, it also works well as a simple brunch or weeknight dish. The eggs provide protein and fat, while tomatoes and peppers add vegetables; the overall nutrition varies with how much oil and salt are used. For a lighter version, use oil sparingly and serve with a modest portion of bread.
Medium
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
3.74g
MONOUNSATURATED
5.94g
POLYUNSATURATED
2.64g
Omega 6:3 ratio 9.3:1
Above the ideal 4:1 (9.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.