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●Low GI

Halloumi tomato menemen Calories

Protein- and calcium-containing egg and tomato dish, high in sodium

CALORIES · 100 G

143kcal

GI

28low

POTASSIUM · 100 G

210mg

FIBER · 100 G

1.1g

Quick answer

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.

Halloumi tomato menemen Nutrition Facts

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%

Halloumi tomato menemen nutrition facts table · 1 serving (medium) (220 g)

NutrientAmount% DV
Calories315 kcal
Total fat21.3 g27%
Saturated fat9.57 g48%
Trans fat0.11 g
Sodium1133 mg49%
Total carbohydrate8.4 g3%
Fiber2.4 g9%
Protein23.8 g48%

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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How Many Calories in 1 Serving of Halloumi tomato menemen?

ServingAmountCalories
1 serving (medium)220 g315 kcal
100 g100 g143 kcal
½ cup (small)110 g157 kcal
1 serving (small)180 g257 kcal
1 cup (medium)220 g315 kcal
1 serving (large)300 g429 kcal
1 serving (extra large)380 g543 kcal
2 serving (double)440 g629 kcal

Calculated from 143 calories per 100 g.

Frequently Asked Questions About Halloumi tomato menemen

What is Halloumi tomato menemen?

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.

How do you make Halloumi tomato menemen?

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.

Does halloumi melt in Halloumi tomato menemen?

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.

Where does Halloumi tomato menemen come from?

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.

Can you use onion in Halloumi tomato menemen?

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.

What can you serve with Halloumi tomato menemen?

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.

Can you make Halloumi tomato menemen ahead of time?

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.

How do you keep Halloumi tomato menemen from becoming watery?

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.

Can you reheat Halloumi tomato menemen?

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.

Is Halloumi tomato menemen healthy?

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.

Halloumi tomato menemen Vitamins & Minerals

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

Halloumi tomato menemen Glycemic Index

GLYCEMIC INDEX

28
Low
0 Low5570100

GLYCEMIC LOAD

2.2
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Halloumi tomato menemen

To burn the 315 calories in 1 serving (medium) (220 g):

🚶

78min

Walking (5 km/h)

🏃

32min

Running (8 km/h)

🚴

43min

Cycling

🏊

37min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Halloumi tomato menemen?

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.

How Nutritious Is Halloumi tomato menemen?

Nutrient density

High

66/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

47/ 100

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.

Is Halloumi tomato menemen Processed?

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.

Does Halloumi tomato menemen Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs yes
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Halloumi tomato menemen Good For?

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

Halloumi tomato menemen Fat Profile

SATURATED

9.57g

MONOUNSATURATED

7.81g

POLYUNSATURATED

2.46g

⚖️

Omega 6:3 ratio 8:1

Above the ideal 4:1 (8:1).

Compare Halloumi tomato menemen

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Nutrition data compiled from USDA FoodData Central and scientific sources.