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High-protein egg dish with tomatoes and peppers
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Menemen with extra egg (220 g) has 268 calories. That works out to 122 calories per 100 g. It contains 7.9 g of carbs, 15.6 g of protein, 18.5 g of fat and 2 g of fiber. Its 24.2 µg of Biotin covers 81% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 220 g
268
KCAL / 220G
Carbs
7.9g
· 3% DV
Protein
15.6g
· 31% DV
Fat
18.5g
· 24% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 24% · Fat 64%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 268 kcal | |
| Total fat | 18.5 g | 24% |
| Saturated fat | 4.84 g | 24% |
| Trans fat | 0.07 g | |
| Sodium | 462 mg | 20% |
| Total carbohydrate | 7.9 g | 3% |
| Fiber | 2 g | 7% |
| Protein | 15.6 g | 31% |
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) | 220 g | 268 kcal |
| 1 piece (whole) | 55 g | 67 kcal |
| 100 g | 100 g | 122 kcal |
| 2 piece (double) | 110 g | 134 kcal |
| ½ cup (half) | 120 g | 146 kcal |
| 1 serving (small) | 160 g | 195 kcal |
| 3 piece (triple) | 165 g | 201 kcal |
| 1 cup (medium) | 240 g | 293 kcal |
| 1 serving (large) | 300 g | 366 kcal |
Calculated from 122 calories per 100 g.
Menemen with extra egg is a Turkish pan-cooked dish of eggs with tomatoes and green peppers, with more egg than a standard serving. The vegetables are softened first, then the eggs are cooked gently into the mixture.
Soften chopped green peppers in a little oil, add tomatoes, and cook until the mixture is no longer very watery. Add the eggs and stir gently over low heat, taking the pan off while they are still soft.
No. Both dishes pair eggs with tomatoes, but Menemen with extra egg is usually stirred together in the pan, while shakshuka commonly leaves eggs whole to poach in a spiced tomato sauce. Recipes vary in both regions.
There is no single rule: Menemen with extra egg is made both with and without onion. If you use onion, cook it until soft with the peppers before adding tomatoes; that keeps its flavor from tasting raw.
Either method works for Menemen with extra egg. Stirring the eggs into the vegetables gives the familiar soft, combined texture; leaving them whole lets them set more like poached eggs. Cook gently to avoid dry, rubbery eggs.
Menemen takes its name from Menemen, a district in İzmir, Turkey. The dish is associated with Turkish home cooking and breakfast, though accounts of exactly where and when the recipe originated are not settled.
Crusty bread is the classic partner for Menemen with extra egg, since it is useful for scooping up the tomato and egg. For a Turkish-style breakfast, serve it hot alongside olives, cheese, and tea.
Yes, reheat leftover Menemen with extra egg in a covered pan over low heat, stirring gently until hot. The eggs may become firmer the second time, so warm only the portion you plan to eat.
You can freeze Menemen with extra egg, but thawing tends to make the eggs rubbery and the vegetables watery. For a better result, freeze the cooked tomato-and-pepper base and add fresh eggs when you reheat it.
You can chop the peppers and tomatoes ahead, but Menemen with extra egg is best cooked just before serving. Cooked eggs lose their tender texture when held, so add and cook them at the last minute.
Vitamins
Biotin
24.2µg · 81% DV
B12
1.14µg · 48% DV
B2
0.53mg · 41% DV
B5
1.8mg · 36% DV
Minerals
Selenium
30µg · 55% DV
Phosphorus
246mg · 35% DV
Iodine
42µg · 28% DV
Sodium
462mg · 20% DV
Potassium ⭐
436mg · 13% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 268 calories in 1 serving (medium) (220 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 extra egg is a Turkish pan-cooked dish of eggs gently set with tomatoes and green peppers. It is especially associated with breakfast, though the balance of vegetables and eggs—and whether the eggs stay soft or cook through—varies from kitchen to kitchen.
Serve it hot, often straight from the pan, with crusty bread for scooping up the saucy vegetables. In Turkey it commonly shares the breakfast table with olives, cheese and tea; elsewhere, it also makes an easy brunch or light supper. The extra egg makes it a satisfying, protein-rich choice, while tomatoes and peppers keep the dish bright and savoury. For a lighter version, use a little less oil and pair it with whole-grain bread.
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
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
4.84g
MONOUNSATURATED
7.26g
POLYUNSATURATED
2.64g
Omega 6:3 ratio 12.4:1
Above the ideal 4:1 (12.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.