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Menemen Calories
Traditional Turkish breakfast dish made with eggs, tomatoes, peppers, and sometimes onions.
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Menemen (180 g) has 171 calories. That works out to 95 calories per 100 g. It contains 11.2 g of carbs, 9.5 g of protein, 9.4 g of fat and 2.5 g of fiber. Its 14.4 µg of Biotin covers 48% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Menemen?
Menemen is a Turkish pan-cooked dish of eggs gently set with tomatoes and green peppers. Onion is an optional addition, depending on the cook and region. The vegetables release their juices as they soften, leaving the eggs tender and the mixture pleasantly moist rather than dry or firmly scrambled.
In Turkey it is most often served hot for breakfast, straight from the pan, with bread for scooping and often olives, cheese and tea alongside. It also makes an easy light meal at other times of day. The eggs contribute protein, while the vegetables add fibre; a 100 g portion has 5.3 g of protein. Use a modest amount of oil and serve with wholegrain bread for a filling, balanced plate.
Menemen Nutrition Facts
Selected: 100 g
95
KCAL / 100G
Carbs
6.2g
· 2% DV
Protein
5.3g
· 11% DV
Fat
5.2g
· 7% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 27% · Protein 23% · Fat 50%
Menemen Vitamins & Minerals
Vitamins
Biotin
8µg · 27% DV
B12
0.5µg · 21% DV
Vitamin A
120µg · 13% DV
B5
0.6mg · 12% DV
Minerals
Selenium
10µg · 18% DV
Phosphorus
95mg · 14% DV
Zinc
1mg · 9% DV
Sodium
210mg · 9% DV
How Nutritious Is Menemen?
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.
Menemen Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Menemen
To burn the 95 calories in 100 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.
Is 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 Menemen Contain Allergens?
Contains these allergens:
Which Diets Is 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
Menemen Fat Profile
SATURATED
1.5g
MONOUNSATURATED
2.1g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 5.6:1
Above the ideal 4:1 (5.6:1).
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Frequently Asked Questions About Menemen
What is Menemen?
Menemen is a Turkish egg dish made by gently cooking eggs with tomatoes and green peppers, often in the same pan it is served in. The eggs are usually left soft rather than scrambled until dry.
How do you make Menemen?
To make Menemen, soften chopped green peppers in oil, add chopped tomatoes and cook until they break down, then stir in the eggs. Cook gently, stirring just enough to combine the ingredients while keeping the eggs moist.
Is Menemen the same as shakshuka?
No, Menemen and shakshuka are related tomato-and-egg dishes, but they are prepared differently. Menemen usually has the eggs stirred into the softened tomatoes and peppers, while shakshuka more often keeps whole eggs poached in the sauce.
Does Menemen traditionally contain onions?
Menemen can be made with or without onions; both versions are common, and there is no universally agreed rule. If you use onion, cook it until soft before adding the peppers and tomatoes so it does not stay sharp.
What kind of peppers are used in Menemen?
Menemen is usually made with mild green peppers, such as the long, thin peppers common in Turkish cooking. Hot peppers or chilli flakes can be added for heat, but the dish is not necessarily spicy.
Should the eggs in Menemen be runny?
Menemen is commonly served with soft, moist eggs, though they do not have to be runny. Take the pan off the heat while the eggs are just set; residual heat will continue cooking them briefly.
What do you serve with Menemen?
Menemen is commonly served with crusty bread or flatbread for dipping into the tomato-and-egg mixture. At breakfast, olives, cheese and tea are also natural accompaniments, but the dish can be served on its own as well.
Can you make Menemen with canned tomatoes?
Yes, canned tomatoes work in Menemen when fresh tomatoes are out of season. Drain excess liquid if they are especially watery, then cook the tomatoes down before adding the eggs so the finished dish does not become soupy.
Can Menemen be served for lunch or dinner?
Yes, Menemen can be served at lunch or dinner as well as breakfast. Serve it straight from the pan with bread, or add a simple salad alongside it for a more substantial meal.
Is Menemen a healthy breakfast?
Menemen can be a nourishing breakfast because it combines eggs with tomatoes and peppers. The amount of oil and salt used affects the finished dish, so you can keep those modest and include plenty of vegetables.
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Nutrition data compiled from USDA FoodData Central and scientific sources.