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Traditional Turkish breakfast with eggs and tomatoes
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 140 kcal | |
| Total fat | 9 g | 12% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0 g | |
| Sodium | 126 mg | 5% |
| Total carbohydrate | 5.6 g | 2% |
| Fiber | 1.3 g | 5% |
| Protein | 9.2 g | 18% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 140 kcal |
| 1 piece (half) | 90 g | 70 kcal |
| 100 g | 100 g | 78 kcal |
| 1 serving (small) | 120 g | 94 kcal |
| 1 cup (medium) | 150 g | 117 kcal |
| 1 piece (whole) | 180 g | 140 kcal |
| 1 serving (large) | 250 g | 195 kcal |
| 2 serving (double) | 360 g | 281 kcal |
Calculated from 78 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 140 calories in 1 serving (medium) (180 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.
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.
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.
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.
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.
Contains these allergens:
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
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.