1 serving (medium) of Menemen (Low Oil) (180 g) has 153 calories. That works out to 85 calories per 100 g. It contains 9.4 g of carbs, 8.3 g of protein, 7.6 g of fat and 2.2 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 (Low Oil)?

Menemen (low oil) is a Turkish pan-cooked dish of eggs with tomatoes and green peppers, best known as a breakfast favourite. The vegetables soften in the pan before the eggs are stirred in, leaving the mixture moist and softly set rather than dry or firm. In Turkey it is commonly served hot with bread for scooping, often alongside tea; elsewhere, it also makes an easy brunch or light supper. Cooking it with less oil keeps the flavour fresh and the texture juicy, with vegetables contributing much of its character. It provides 4.6 g of protein per 100 g. Add bread and a simple salad for a more filling meal.

Menemen (Low Oil) Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

5.2g

· 2% DV

Protein

4.6g

· 9% DV

Fat

4.2g

· 5% DV

Fiber

1.2g

· 4% DV

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

Calories come from: Carbs 27% · Protein 24% · Fat 49%

Menemen (Low Oil) Vitamins & Minerals

Vitamins

Biotin

8µg · 27% DV

B12

0.4µg · 17% DV

Vitamin A

120µg · 13% DV

0.6mg · 12% DV

Minerals

Phosphorus

95mg · 14% DV

Selenium

7µg · 13% DV

Sodium

220mg · 10% DV

Zinc

1mg · 9% DV

How Nutritious Is Menemen (Low Oil)?

Nutrient density

High

68/ 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

44/ 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.

Menemen (Low Oil) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Menemen (Low Oil)

To burn the 85 calories in 100 g:

🚶

21min

Walking (5 km/h)

🏃

9min

Running (8 km/h)

🚴

12min

Cycling

🏊

10min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Menemen (Low Oil) 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 (Low Oil) 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 (Low Oil) 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 (Low Oil) Fat Profile

SATURATED

1.1g

MONOUNSATURATED

1.5g

POLYUNSATURATED

0.3g

⚖️

Omega 6:3 ratio 2.8:1

Below the ideal 4:1 — a good omega balance.

Compare Menemen (Low Oil)

🍳vs🥚

Menemen (Low Oil) vs Egg58 kcal fewer per 100 g

→🍳vs🍲

Menemen (Low Oil) vs Chicken Soup40 kcal more per 100 g

→🍳vs🥤

Menemen (Low Oil) vs Protein Powder295 kcal fewer per 100 g

→🍳vs🍳

Menemen (Low Oil) vs Menemen10 kcal fewer per 100 g

→

Foods Similar to Menemen (Low Oil)

🥚

Egg

143 kcal

🍲

Chicken Soup

45 kcal

🥤

Protein Powder

380 kcal

🍳

Menemen

95 kcal

🥘

Green Beans with Meat

85 kcal

🍆🥩

Ali Nazik

145 kcal

🧴

Collagen powder

370 kcal

🥤

Vegan Protein Powder

370 kcal

Frequently Asked Questions About Menemen (Low Oil)

What is low-oil menemen made of?

Low-oil menemen is made with eggs cooked in a pan with tomatoes and green peppers, using only a little oil. Onion is optional, and cooks may add spices such as black pepper or red pepper flakes to suit their taste.

How do you make low-oil menemen?

To make low-oil menemen, soften sliced peppers in a little oil, add chopped tomatoes and cook until they begin to break down, then add the eggs. Stir gently and stop cooking while the eggs are still soft for the characteristic moist texture.

Does low-oil menemen traditionally have onion?

Low-oil menemen can be made with or without onion; both versions are common, and the choice is a longstanding point of friendly debate in Turkey. If using onion, cook it until soft before adding the peppers and tomatoes.

What is the difference between low-oil menemen and shakshuka?

Low-oil menemen is a Turkish egg dish in which eggs are usually stirred into tomatoes and peppers, while shakshuka is commonly served with eggs poached intact in a spiced tomato sauce. Recipes vary, but the egg texture and seasoning often distinguish them.

How do you keep low-oil menemen from getting watery?

Low-oil menemen stays less watery when the tomatoes cook long enough to release and reduce some of their liquid before the eggs go in. If the tomatoes are especially juicy, let them simmer a little longer rather than adding extra oil.

What should you serve with low-oil menemen?

Low-oil menemen is often served with crusty bread or pide for scooping up the soft eggs and tomato, alongside olives, cheese, and tea. For a lighter meal, serve it with a simple salad instead of several extra breakfast sides.

Can you add cheese to low-oil menemen?

Yes, cheese can be added to low-oil menemen. Crumble feta for a salty, tangy finish or add grated kaşar cheese and let it melt near the end; taste before salting, since both cheeses add saltiness.

Can you make low-oil menemen without a nonstick pan?

Yes, but low-oil menemen is less likely to stick in a well-seasoned skillet or a nonstick pan. Warm the pan gently, spread the small amount of oil across its surface, and stir the eggs as they set.

Can you reheat low-oil menemen the next day?

Yes, refrigerated low-oil menemen can be reheated the next day. Store it covered in the refrigerator and warm it thoroughly in a pan over low heat; the eggs will usually be firmer after reheating than when freshly cooked.

Is low-oil menemen a good breakfast for weight loss?

Low-oil menemen can fit a weight-loss breakfast because it combines eggs with vegetables, but the dish does not cause weight loss on its own. Bread, cheese, and other sides can change how filling and substantial the whole meal is.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026