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Protein- and calcium-containing egg and tomato dish, high in sodium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Halloumi tomato menemen (220 g) has 315 calories. That works out to 143 calories per 100 g. It contains 8.4 g of carbs, 23.8 g of protein, 21.3 g of fat and 2.4 g of fiber. Its 42.9 µg of Selenium covers 78% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 220 g
315
KCAL / 220G
Carbs
8.4g
· 3% DV
Protein
23.8g
· 48% DV
Fat
21.3g
· 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 10% · Protein 30% · Fat 60%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 315 kcal | |
| Total fat | 21.3 g | 27% |
| Saturated fat | 9.57 g | 48% |
| Trans fat | 0.11 g | |
| Sodium | 1133 mg | 49% |
| Total carbohydrate | 8.4 g | 3% |
| Fiber | 2.4 g | 9% |
| Protein | 23.8 g | 48% |
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 | 315 kcal |
| 100 g | 100 g | 143 kcal |
| ½ cup (small) | 110 g | 157 kcal |
| 1 serving (small) | 180 g | 257 kcal |
| 1 cup (medium) | 220 g | 315 kcal |
| 1 serving (large) | 300 g | 429 kcal |
| 1 serving (extra large) | 380 g | 543 kcal |
| 2 serving (double) | 440 g | 629 kcal |
Calculated from 143 calories per 100 g.
Halloumi tomato menemen is a Turkish-style pan dish of eggs and tomatoes with halloumi cheese. The cheese adds a salty, chewy contrast to the soft, gently cooked eggs.
To make Halloumi tomato menemen, soften chopped tomatoes in a pan, add halloumi, then stir in eggs and cook until just set. Browning the cheese first gives it a firmer, golden outside.
No, halloumi usually holds its shape rather than melting in Halloumi tomato menemen. It softens as it heats, but stays pleasantly chewy, especially if you brown it before adding the eggs.
Halloumi tomato menemen combines menemen, a Turkish egg-and-tomato dish, with halloumi, a cheese traditionally associated with Cyprus. It is a variation rather than a single fixed traditional recipe.
Yes, onion works well in Halloumi tomato menemen and adds sweetness beneath the tangy tomatoes and salty cheese. Cook it until soft before adding the tomatoes so it does not remain sharp.
Serve Halloumi tomato menemen hot with crusty bread or flatbread to scoop up the eggs and tomato juices. Fresh cucumber, herbs, or a simple salad add a refreshing contrast to the salty halloumi.
It is best to cook Halloumi tomato menemen just before serving because the eggs are softest fresh. You can chop the vegetables and brown the halloumi ahead, then add and cook the eggs at mealtime.
Use ripe, meaty tomatoes and let their excess liquid cook off before adding eggs to Halloumi tomato menemen. Adding eggs while the tomato mixture is still very watery can leave the finished dish loose.
Yes, refrigerate leftover Halloumi tomato menemen in a covered container and reheat it thoroughly the next day. The eggs may become firmer, so warm it gently in a pan rather than cooking it for a long time.
Halloumi tomato menemen provides protein from eggs and cheese, but halloumi can make the dish high in salt. Keep added salt to a minimum and pair it with fresh vegetables if you want a lighter meal.
Vitamins
Biotin
17.82µg · 59% DV
B12
1.36µg · 57% DV
B2
0.59mg · 45% DV
B5
1.8mg · 36% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
451mg · 64% DV
Calcium
539mg · 54% DV
Sodium
1133mg · 49% DV
Potassium ⭐
462mg · 14% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 315 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.
Halloumi tomato menemen is a Turkish-style pan of eggs cooked with tomatoes, here finished with halloumi. The cheese softens as it warms and may brown at the edges, bringing a savoury, pleasantly chewy contrast to the tender eggs and juicy tomato.
In Turkey, menemen is a familiar hot breakfast, often eaten straight from the pan with bread for scooping. It also makes an easy brunch or light supper beyond its home region. Eggs and halloumi contribute protein and calcium, while the cheese can make the dish quite salty. For a lighter, less salty version, use a smaller amount of halloumi and leave out added salt; a simple salad or fresh herbs make a good accompaniment.
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 3
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
9.57g
MONOUNSATURATED
7.81g
POLYUNSATURATED
2.46g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.