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🍳🍅

●Low GI

Menemen (2 eggs, 2 tomatoes) Calories

Traditional Turkish breakfast with eggs and tomatoes

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

78kcal

GI

35low

POTASSIUM · 100 G

220mg

FIBER · 100 G

0.7g

Quick answer

1 serving (medium) of Menemen (2 eggs, 2 tomatoes) (180 g) has 140 calories. That works out to 78 calories per 100 g. It contains 5.6 g of carbs, 9.2 g of protein, 9 g of fat and 1.3 g of fiber. Its 18 µg of Biotin covers 60% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

Menemen (2 eggs, 2 tomatoes) Nutrition Facts

Selected: 1 serving (medium) · 180 g

140

KCAL / 180G

Carbs

5.6g

· 2% DV

Protein

9.2g

· 18% DV

Fat

9g

· 12% DV

Fiber

1.3g

· 5% DV

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

Calories come from: Carbs 16% · Protein 26% · Fat 58%

Menemen (2 eggs, 2 tomatoes) nutrition facts table · 1 serving (medium) (180 g)

NutrientAmount% DV
Calories140 kcal
Total fat9 g12%
Saturated fat2.52 g13%
Trans fat0 g
Sodium126 mg5%
Total carbohydrate5.6 g2%
Fiber1.3 g5%
Protein9.2 g18%

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 tomatoes)?

ServingAmountCalories
1 serving (medium)180 g140 kcal
1 piece (half)90 g70 kcal
100 g100 g78 kcal
1 serving (small)120 g94 kcal
1 cup (medium)150 g117 kcal
1 piece (whole)180 g140 kcal
1 serving (large)250 g195 kcal
2 serving (double)360 g281 kcal

Calculated from 78 calories per 100 g.

Frequently Asked Questions About Menemen (2 eggs, 2 tomatoes)

What is Menemen made of?

Menemen is a Turkish egg dish made by cooking eggs with tomatoes, often with green peppers. Some cooks add onion, cheese, or sucuk, but the basic version needs only eggs and tomatoes seasoned to taste.

Is Menemen the same as shakshuka?

No, Menemen and shakshuka are related tomato-and-egg dishes, but they are prepared differently. Menemen is commonly stirred together in the pan so the eggs mingle with the vegetables, while shakshuka often keeps the eggs whole and poaches them in the sauce.

Should Menemen have onion?

Menemen can be made with or without onion; both versions are common, and the choice is a matter of preference. If using onion, cook it until soft before adding peppers and tomatoes so it does not stay sharp in the finished dish.

Can you make Menemen without peppers?

Yes, Menemen can be made without peppers. Tomatoes and eggs are enough for the basic dish; peppers add a familiar savory flavor, but leaving them out still gives you a recognizable Menemen.

When do you add the eggs to Menemen?

Add the eggs to Menemen after the tomatoes have softened and some of their liquid has evaporated. Stir them in for a cohesive, soft texture, or leave them less mixed if you prefer larger pieces of cooked egg.

How do you stop Menemen from being watery?

Cook Menemen’s tomatoes uncovered until their excess liquid has reduced before adding the eggs. Very juicy tomatoes and undercooking the vegetable mixture are common causes of a watery pan; avoid cooking the eggs for too long afterward.

What bread is best to serve with Menemen?

Crusty bread or Turkish pide is a classic choice with Menemen. Both are sturdy enough to scoop up the soft egg and tomato mixture, and bread is especially useful when the dish is served straight from the pan.

Can you add cheese to Menemen?

Yes, cheese can be added to Menemen, with kaşar or feta-style white cheese among the common choices. Stir in grated kaşar near the end so it melts, or crumble white cheese over the dish just before serving.

Can you prepare Menemen ahead of time?

You can prepare Menemen’s tomato and pepper mixture ahead, then add and cook the eggs shortly before serving. This keeps the eggs from becoming dry or rubbery while the dish waits; refrigerate the cooked vegetable base in a covered container.

Is Menemen usually eaten for breakfast?

Yes, Menemen is commonly eaten for breakfast in Turkey, often with bread and tea. It also works as a quick lunch or light dinner, since it is cooked and served warm in a pan.

Menemen (2 eggs, 2 tomatoes) Vitamins & Minerals

Vitamins

Biotin

18µg · 60% DV

B12

1.26µg · 53% DV

B2

0.34mg · 26% DV

B5

1.26mg · 25% DV

Minerals

Selenium

20µg · 36% DV

Phosphorus

171mg · 24% DV

Iodine

32µg · 21% DV

Copper

0.11mg · 12% DV

Potassium ⭐

396mg · 12% DV

Sodium

126mg · 5% DV

Menemen (2 eggs, 2 tomatoes) Glycemic Index

GLYCEMIC INDEX

35
Low
0 Low5570100

GLYCEMIC LOAD

3.6
Low

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

How to Burn Off Menemen (2 eggs, 2 tomatoes)

To burn the 140 calories in 1 serving (medium) (180 g):

🚶

35min

Walking (5 km/h)

🏃

14min

Running (8 km/h)

🚴

19min

Cycling

🏊

16min

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 tomatoes)?

Menemen with two eggs and two tomatoes is a Turkish skillet dish, most often associated with breakfast. Tomatoes are cooked until soft before eggs are stirred in; green peppers are common, while onion is a matter of household preference. The result is tender and juicy, with the tomatoes’ sweet-tart flavour balanced by the richness of the eggs.

In Turkey it is usually served hot straight from the pan, with bread for scooping and often tea alongside. It also makes an easy light lunch or supper, and is familiar to Turkish communities abroad. Menemen provides protein, while the tomato base keeps the dish relatively light. Use just enough oil for the pan, and serve it with a green salad if you want a fresher, lighter meal.

How Nutritious Is Menemen (2 eggs, 2 tomatoes)?

Nutrient density

High

60/ 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.

Is Menemen (2 eggs, 2 tomatoes) 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 tomatoes) 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 Menemen (2 eggs, 2 tomatoes) 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 (2 eggs, 2 tomatoes) Fat Profile

SATURATED

2.52g

MONOUNSATURATED

3.6g

POLYUNSATURATED

1.26g

⚖️

Omega 6:3 ratio 7.7:1

Above the ideal 4:1 (7.7:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.