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Low-oil menemen with Kashar cheese Calories
Contains protein and vegetables
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Low-oil menemen with Kashar cheese (200 g) has 188 calories. That works out to 94 calories per 100 g. It contains 8.4 g of carbs, 14.2 g of protein, 11.2 g of fat and 2.2 g of fiber. Its 27.6 µg of Selenium covers 50% of the Daily Value. Its glycemic index is 24 (low), so it raises blood sugar slowly.
Low-oil menemen with Kashar cheese Nutrition Facts
Selected: 1 serving (medium) · 200 g
188
KCAL / 200G
Carbs
8.4g
· 3% DV
Protein
14.2g
· 28% DV
Fat
11.2g
· 14% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 18% · Protein 30% · Fat 52%
Low-oil menemen with Kashar cheese nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 188 kcal | |
| Total fat | 11.2 g | 14% |
| Saturated fat | 4.7 g | 24% |
| Trans fat | 0.1 g | |
| Sodium | 470 mg | 20% |
| Total carbohydrate | 8.4 g | 3% |
| Fiber | 2.2 g | 8% |
| Protein | 14.2 g | 28% |
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 Low-oil menemen with Kashar cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 188 kcal |
| 1 tablespoon (small) | 18 g | 17 kcal |
| 100 g | 100 g | 94 kcal |
| 1 serving (small) | 150 g | 141 kcal |
| 1 cup (medium) | 180 g | 169 kcal |
| 1 serving (large) | 300 g | 282 kcal |
| 1 serving (extra large) | 400 g | 376 kcal |
| 2 serving (double) | 400 g | 376 kcal |
Calculated from 94 calories per 100 g.
Frequently Asked Questions About Low-oil menemen with Kashar cheese
How do you make low-oil menemen with Kashar cheese?
Low-oil menemen with Kashar cheese is made by softening tomatoes and peppers in a pan with little or no added oil, then stirring in eggs. Add grated Kashar near the end and cook gently until the cheese melts and the eggs are just set.
What is low-oil menemen with Kashar cheese?
Low-oil menemen with Kashar cheese is a Turkish-style pan dish of eggs cooked with tomatoes and peppers, finished with Kashar, a Turkish semi-hard cheese. It is commonly served hot for breakfast, with bread for scooping up the soft mixture.
Is low-oil menemen with Kashar cheese the same as shakshuka?
No, low-oil menemen with Kashar cheese is not exactly the same as shakshuka. Both combine eggs and tomatoes, but menemen is usually stirred into a soft scramble and this version includes Kashar; shakshuka more often leaves eggs whole in a spiced tomato sauce.
Should you add Kashar cheese before or after the eggs in low-oil menemen with Kashar cheese?
Add Kashar cheese after the eggs have begun to set, while they are still slightly soft. This lets the cheese melt without overcooking the eggs. Grated cheese melts more evenly than thick slices.
Does low-oil menemen with Kashar cheese traditionally include onion?
It can include onion, but there is no single rule: Turkish cooks differ on whether menemen should contain it. If you use onion in low-oil menemen with Kashar cheese, soften it with the peppers and tomatoes before adding the eggs.
Why is low-oil menemen with Kashar cheese watery?
Low-oil menemen with Kashar cheese is often watery because the tomatoes release more liquid than the pan can evaporate. Cook the tomato and pepper mixture until it thickens before adding eggs, and avoid covering the pan, which traps steam.
Can you make low-oil menemen with Kashar cheese without added oil?
Yes, you can make low-oil menemen with Kashar cheese without adding cooking oil. Use a good nonstick pan and let the tomatoes release their juices; stir regularly so the mixture does not stick while it cooks.
What should you serve with low-oil menemen with Kashar cheese?
Serve low-oil menemen with Kashar cheese hot with crusty bread or pide, which are useful for scooping up the eggs and tomato. A simple side of cucumber and olives also works well, especially as part of a Turkish-style breakfast.
Can you reheat low-oil menemen with Kashar cheese?
Yes, you can reheat low-oil menemen with Kashar cheese, although the eggs may become firmer and the cheese less stretchy. Warm a portion gently in a covered pan over low heat, stirring occasionally; avoid prolonged high heat.
Can low-oil menemen with Kashar cheese be made ahead?
You can prepare the tomato and pepper base for low-oil menemen with Kashar cheese ahead, then add the eggs and Kashar just before serving. Cooking the whole dish in advance tends to make the eggs firm and the mixture less fresh-tasting.
Low-oil menemen with Kashar cheese Vitamins & Minerals
Vitamins
Vitamin C
40.2mg · 45% DV
B12
0.96µg · 40% DV
B2
0.48mg · 37% DV
Biotin
10.4µg · 35% DV
Minerals
Selenium
28µg · 51% DV
Phosphorus
286mg · 41% DV
Calcium
292mg · 29% DV
Iodine
40µg · 27% DV
Sodium
470mg · 20% DV
Potassium ⭐
448mg · 13% DV
Low-oil menemen with Kashar cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-oil menemen with Kashar cheese
To burn the 188 calories in 1 serving (medium) (200 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.
What is Low-oil menemen with Kashar cheese?
Low-oil menemen with Kashar cheese is a Turkish take on menemen, made by gently cooking tomatoes and peppers with eggs and topping them with Kashar, a mild, semi-hard Turkish cheese. With little or no added oil, the vegetables soften in their own juices, while the cheese melts into the eggs and adds a savoury, creamy finish.
It is usually served hot, especially at breakfast, with bread for scooping and tea alongside; it also makes an easy light lunch. The eggs and cheese contribute protein, while the tomatoes and peppers bring vegetables to the plate. A 100 g portion provides 7.1 g of protein. For a lighter meal, use a modest amount of cheese and serve it with a fresh salad.
How Nutritious Is Low-oil menemen with Kashar cheese?
Nutrient density
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.
Satiety score
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.
Is Low-oil menemen with Kashar cheese 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 with Kashar cheese Contain Allergens?
Contains these allergens:
Which Diets Is Low-oil menemen with Kashar cheese Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Low-oil menemen with Kashar cheese Fat Profile
SATURATED
4.7g
MONOUNSATURATED
3.9g
POLYUNSATURATED
1.56g
Omega 6:3 ratio 8.1:1
Above the ideal 4:1 (8.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.