1 serving (medium) of Low-Oil Menemen (180 g) has 135 calories. That works out to 75 calories per 100 g. It contains 9.9 g of carbs, 5.8 g of protein, 7.6 g of fat and 2.2 g of fiber. Its 10.8 µg of Biotin covers 36% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

Low-Oil Menemen Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

5.5g

· 2% DV

Protein

3.2g

· 6% DV

Fat

4.2g

· 5% DV

Fiber

1.2g

· 4% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 30% · Protein 18% · Fat 52%

Low-Oil Menemen Vitamins & Minerals

Vitamins

Biotin

6µg · 20% DV

Vitamin A

120µg · 13% DV

Vitamin C

11mg · 12% DV

B12

0.18µg · 8% DV

Minerals

Selenium

6µg · 11% DV

Sodium

210mg · 9% DV

Phosphorus

55mg · 8% DV

Iron

1mg · 6% DV

How Nutritious Is Low-Oil Menemen?

Nutrient density

High

68/ 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

43/ 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.

Low-Oil Menemen Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Low-Oil Menemen

To burn the 75 calories in 100 g:

🚶

19min

Walking (5 km/h)

🏃

8min

Running (8 km/h)

🚴

10min

Cycling

🏊

9min

Swimming

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

Is Low-Oil Menemen Processed?

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.

Does Low-Oil Menemen Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Low-Oil Menemen Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Low-Oil Menemen Fat Profile

SATURATED

0.9g

MONOUNSATURATED

1.7g

POLYUNSATURATED

0.3g

⚖️

Omega 6:3 ratio 7.3:1

Above the ideal 4:1 (7.3:1).

Compare Low-Oil Menemen

🍳vs🥚

Low-Oil Menemen vs Egg68 kcal fewer per 100 g

→🍳vs🍲

Low-Oil Menemen vs Chicken Soup30 kcal more per 100 g

→🍳vs🥤

Low-Oil Menemen vs Protein Powder305 kcal fewer per 100 g

→🍳vs🍳

Low-Oil Menemen vs Menemen20 kcal fewer per 100 g

→

Foods Similar to Low-Oil Menemen

🥚

Egg

143 kcal

🍲

Chicken Soup

45 kcal

🥤

Protein Powder

380 kcal

🍳

Menemen

95 kcal

🥘

Green Beans with Meat

85 kcal

🍆🥩

Ali Nazik

145 kcal

🧴

Collagen powder

370 kcal

🥤

Vegan Protein Powder

370 kcal

Frequently Asked Questions About Low-Oil Menemen

How can you keep low-oil menemen from becoming watery?

Let the tomatoes cook over medium heat until some of their liquid has evaporated before adding the eggs. Adding salt very early can also encourage tomatoes to release more water.

When should eggs be added to menemen?

Add them once the peppers and tomatoes are tender and the sauce is no longer excessively watery. Cooking the eggs only briefly helps prevent a dry, rubbery texture.

How do you cook low-oil menemen without it sticking to the pan?

Use a well-heated non-stick pan and spread the small amount of oil into a thin coating. After adding tomatoes, keep the heat at medium to reduce sticking and scorching.

Can low-oil menemen be eaten at times other than breakfast?

Yes, it works for lunch or dinner with whole-grain bread, bulgur, or a salad. After training, pairing it with a carbohydrate-rich side can make the meal more balanced for recovery.

What goes well with low-oil menemen?

Whole-grain bread, yogurt, cheese, and a leafy salad are common pairings. Bread complements the tomato sauce, while yogurt or cheese can make the meal feel more substantial.

Is menemen the same as shakshuka?

Both are tomato-and-egg dishes, but shakshuka is usually more heavily spiced and commonly keeps the eggs whole in the sauce. In menemen, eggs are typically stirred into the tomatoes and peppers.

Can menemen be made ahead and stored?

Cooked menemen can be cooled, refrigerated in a sealed container, and eaten within a short time. Reheat it gently over low heat so the eggs do not overcook and turn dry.

Can low-oil menemen be frozen?

Frozen cooked eggs can release water and develop a less appealing texture after thawing. For better results, freeze the tomato-pepper base and add freshly cooked eggs when serving.

Is eating menemen at night likely to cause discomfort?

It is fine for many people, but the acidity of tomatoes may trigger heartburn in people with reflux. If that applies to you, choose a smaller serving and avoid eating it immediately before bed.

Who should be careful with low-oil menemen?

People with an egg allergy should avoid it. Tomatoes and peppers may also aggravate symptoms in some people with reflux, gastritis, or sensitive digestion, so individual tolerance matters.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026