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Pan-cooked egg dish prepared under a lid
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Kapak tava (180 g) has 353 calories. That works out to 196 calories per 100 g. It contains 5.8 g of carbs, 21.2 g of protein, 26.6 g of fat and 1.1 g of fiber. Its 32.4 µg of Biotin covers 108% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
353
KCAL / 180G
Carbs
5.8g
· 2% DV
Protein
21.2g
· 42% DV
Fat
26.6g
· 34% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 24% · Fat 69%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 353 kcal | |
| Total fat | 26.6 g | 34% |
| Saturated fat | 6.66 g | 33% |
| Trans fat | 0.05 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 5.8 g | 2% |
| Fiber | 1.1 g | 4% |
| Protein | 21.2 g | 42% |
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) | 180 g | 353 kcal |
| 1 piece (small) | 45 g | 88 kcal |
| ½ cup (diced) | 80 g | 157 kcal |
| 2 piece (medium) | 90 g | 176 kcal |
| 100 g | 100 g | 196 kcal |
| 1 cup (diced) | 160 g | 314 kcal |
| 1 serving (large) | 250 g | 490 kcal |
Calculated from 196 calories per 100 g.
Kapak tava is a Turkish pan-cooked egg dish finished with the pan covered. Recipes can vary in their added ingredients, so the name does not necessarily mean a single fixed recipe or the same dish as menemen.
To make Kapak tava, cook the recipe’s other ingredients in a pan, add the eggs, then cover the pan and cook over low heat. The lid traps steam and helps the tops of the eggs set without flipping them.
Eggs are central to Kapak tava, while additions such as onion, tomato, or pepper depend on the recipe. There is no one universal ingredient list, so the version served at a particular home or restaurant may differ.
No. Menemen is characteristically made with eggs, tomatoes, and peppers, while Kapak tava is identified by cooking the egg dish under a lid. Some versions may share ingredients, but their recipes and textures can differ.
The lid holds steam in the pan, helping the top of the eggs cook as well as the underside. It lets you set the eggs without turning them, and you can uncover the pan when they reach your preferred consistency.
Kapak tava is often served hot with bread, which is useful for scooping up the egg. A simple salad or fresh vegetables also make a good accompaniment; choose sides that suit the ingredients in your particular version.
Yes, Kapak tava works well as a hot breakfast because it is an egg-based dish. Serve it with bread and fresh vegetables, or add it to a larger breakfast spread rather than treating it as a sweet breakfast food.
Kapak tava is a Turkish-style name for an egg dish cooked covered in a pan, but recipes under that name are not necessarily identical across regions. The ingredients and serving style can vary between households and restaurants.
Yes, Kapak tava can be made without tomatoes if the recipe you are following does not rely on them. The defining method is cooking the egg dish under a lid, while the added vegetables depend on the version.
Refrigerate leftover Kapak tava in a covered container once it has cooled, and eat it soon. Reheat only the portion you need in a covered pan over low heat; do not leave the egg dish sitting out for a long time.
Vitamins
Biotin
32.4µg · 108% DV
B12
1.71µg · 71% DV
B2
0.52mg · 40% DV
Vitamin A
324µg · 36% DV
Minerals
Selenium
40µg · 73% DV
Phosphorus
306mg · 44% DV
Iodine
40µg · 27% DV
Iron
3.24mg · 18% DV
Sodium
378mg · 16% DV
Potassium ⭐
324mg · 10% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 353 calories in 1 serving (medium) (180 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.
Kapak tava is a Turkish egg dish cooked in a pan with the lid on, so the top sets gently as the egg cooks. It is a straightforward home-style preparation, suited to a quick meal rather than a dish that needs elaborate serving.
Eat it hot, often with bread at breakfast or as a light lunch; a simple salad makes a fresh side. For English-speaking cooks outside Turkey, it works well as an easy skillet meal. It provides protein from the egg, while its fat content is relatively prominent. Use a non-stick pan and a modest amount of cooking fat if you’d like a lighter result.
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
6.66g
MONOUNSATURATED
10.98g
POLYUNSATURATED
3.42g
Omega 6:3 ratio 20.6:1
Above the ideal 4:1 (20.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.