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Menemen (2 eggs, 2 egg whites) Calories
High-protein Turkish egg scramble with tomato and peppers
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Menemen (2 eggs, 2 egg whites) (300 g) has 225 calories. That works out to 75 calories per 100 g. It contains 7.8 g of carbs, 19.2 g of protein, 12.9 g of fat and 2.1 g of fiber. Its 40.5 µg of Selenium covers 74% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Menemen (2 eggs, 2 egg whites) Nutrition Facts
Selected: 1 serving (medium) · 300 g
225
KCAL / 300G
Carbs
7.8g
· 3% DV
Protein
19.2g
· 38% DV
Fat
12.9g
· 17% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 14% · Protein 34% · Fat 52%
Menemen (2 eggs, 2 egg whites) nutrition facts table · 1 serving (medium) (300 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 225 kcal | |
| Total fat | 12.9 g | 17% |
| Saturated fat | 3.15 g | 16% |
| Trans fat | 0.03 g | |
| Sodium | 210 mg | 9% |
| Total carbohydrate | 7.8 g | 3% |
| Fiber | 2.1 g | 8% |
| Protein | 19.2 g | 38% |
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 Menemen (2 eggs, 2 egg whites)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 300 g | 225 kcal |
| 1 piece (whole) | 45 g | 34 kcal |
| 2 piece (whole) | 90 g | 68 kcal |
| 100 g | 100 g | 75 kcal |
| 1 serving (small) | 180 g | 135 kcal |
| 1 cup (medium) | 200 g | 150 kcal |
| 1 cup (large) | 300 g | 225 kcal |
| 1 serving (large) | 400 g | 300 kcal |
Calculated from 75 calories per 100 g.
Frequently Asked Questions About Menemen (2 eggs, 2 egg whites)
What is Menemen, and what goes into it?
Menemen is a Turkish egg dish cooked with tomatoes and peppers. This version uses two whole eggs and two egg whites; the eggs are stirred into the softened vegetables and cooked to the preferred texture.
How do you make Menemen?
To make Menemen, cook chopped peppers and tomatoes until tender, then add the eggs and stir gently. For this version, use two whole eggs and two egg whites, and take the pan off the heat while the eggs are still slightly soft.
Is Menemen the same as shakshuka?
No, Menemen and shakshuka are related tomato-and-egg dishes, but they are not the same. Menemen is Turkish and often has peppers with the eggs stirred in; shakshuka commonly leaves the eggs whole as they cook in the sauce.
Do you put onions in Menemen?
You can make Menemen with or without onions; both versions are common in Turkish home cooking. If using onion, soften it in the pan before adding the peppers, so it cooks through without delaying the tomatoes.
What do you serve with Menemen?
Menemen is commonly served with bread, which is useful for scooping up the soft eggs and tomato-pepper mixture. It also works with olives, cheese, and tea for breakfast, or with a simple salad for a light meal.
How do you keep Menemen from getting watery?
Cook the tomatoes until their excess liquid has reduced before adding the eggs. Menemen can turn watery when the eggs go in too early; once they are added, cook only until set to avoid a dry, overcooked scramble.
When should you add the eggs to Menemen?
Add the eggs to Menemen after the peppers and tomatoes have softened and most of the tomato liquid has cooked off. Stir them in for a scramble, or leave the yolks whole if you prefer a less mixed texture.
Can you add cheese to Menemen?
Yes, cheese is a popular addition to Menemen. Crumbled feta or grated Turkish-style kaşar both work; add the cheese near the end so it warms through without making the eggs overly dense.
Can you make Menemen with egg whites?
Yes, egg whites work in Menemen, including this version made with two whole eggs and two egg whites. Stir them into the cooked vegetables with the whole eggs and remove the pan from the heat as soon as they set.
How long does Menemen keep in the fridge?
Cooked Menemen keeps in the refrigerator for three to four days when stored promptly in a covered, airtight container. Reheat only the portion you plan to eat, and warm it thoroughly before serving.
Menemen (2 eggs, 2 egg whites) Vitamins & Minerals
Vitamins
B12
1.65µg · 69% DV
Biotin
15.6µg · 52% DV
B2
0.66mg · 51% DV
Vitamin C
43.5mg · 48% DV
Minerals
Selenium
41µg · 75% DV
Phosphorus
288mg · 41% DV
Iodine
45µg · 30% DV
Copper
0.18mg · 20% DV
Potassium ⭐
510mg · 15% DV
Sodium
210mg · 9% DV
Menemen (2 eggs, 2 egg whites) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Menemen (2 eggs, 2 egg whites)
To burn the 225 calories in 1 serving (medium) (300 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 Menemen (2 eggs, 2 egg whites)?
Menemen (2 eggs, 2 egg whites) is a Turkish pan-cooked egg dish made with tomatoes and peppers, usually softened together before the eggs are stirred in. It is a familiar home breakfast in Turkey, though it also makes an easy, quick meal at any time of day. The eggs can be left softly set, so the mixture stays tender rather than dry.
In Turkey it is commonly served straight from the pan with bread for scooping, often alongside cheese and tea. It is protein-forward and relatively low in carbohydrates; using a modest amount of oil and adding a salad makes it a balanced, lighter meal.
How Nutritious Is Menemen (2 eggs, 2 egg whites)?
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 Menemen (2 eggs, 2 egg whites) 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 (2 eggs, 2 egg whites) Contain Allergens?
Contains these allergens:
Which Diets Is Menemen (2 eggs, 2 egg whites) 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
Menemen (2 eggs, 2 egg whites) Fat Profile
SATURATED
3.15g
MONOUNSATURATED
5.55g
POLYUNSATURATED
2.04g
Omega 6:3 ratio 9.7:1
Above the ideal 4:1 (9.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.