1 serving (medium) of Menemen (No Oil) (180 g) has 117 calories. That works out to 65 calories per 100 g. It contains 11.2 g of carbs, 8.3 g of protein, 3.8 g of fat and 2.3 g of fiber. Its 15.3 µg of Biotin covers 51% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.

What is Menemen (No Oil)?

Menemen (no oil) is a Turkish breakfast dish of eggs gently cooked with tomatoes and green peppers; some versions also include onion. In this lighter preparation, the vegetables soften in their own juices rather than being fried in oil, and the eggs are folded in while the mixture is still moist.

It is soft and saucy, with the sweetness and gentle acidity of cooked tomatoes balanced by the pepper. In Turkey it is commonly served hot in the pan, with bread for dipping and often tea alongside. It makes a relatively light, modest-protein meal; add whole-grain bread or a side of greens if you’d like a more substantial plate.

Menemen (No Oil) Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

6.2g

· 2% DV

Protein

4.6g

· 9% DV

Fat

2.1g

· 3% 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 40% · Protein 30% · Fat 30%

Menemen (No Oil) Vitamins & Minerals

Vitamins

Biotin

8.5µg · 28% DV

B12

0.3µg · 13% DV

Vitamin A

110µg · 12% DV

Vitamin C

10mg · 11% DV

Minerals

Selenium

8µg · 15% DV

Zinc

1mg · 9% DV

Phosphorus

65mg · 9% DV

Iodine

10µg · 7% DV

How Nutritious Is Menemen (No Oil)?

Nutrient density

High

65/ 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

47/ 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 (No 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 (No Oil)

To burn the 65 calories in 100 g:

🚶

16min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

9min

Cycling

🏊

8min

Swimming

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

Is Menemen (No 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 (No 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 (No 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 (No Oil) Fat Profile

SATURATED

0.6g

MONOUNSATURATED

0.7g

POLYUNSATURATED

0.3g

⚖️

Omega 6:3 ratio 4.2:1

Above the ideal 4:1 (4.2:1).

Compare Menemen (No Oil)

🍳vs🥚

Menemen (No Oil) vs Egg78 kcal fewer per 100 g

→🍳vs🍲

Menemen (No Oil) vs Chicken Soup20 kcal more per 100 g

→🍳vs🥤

Menemen (No Oil) vs Protein Powder315 kcal fewer per 100 g

→🍳vs🍳

Menemen (No Oil) vs Menemen30 kcal fewer per 100 g

→

Foods Similar to Menemen (No 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 (No Oil)

What is menemen (no oil)?

Menemen (no oil) is a Turkish dish of eggs gently cooked with tomatoes and green peppers, without added oil. It is commonly served warm for breakfast, often straight from the pan with bread.

How do you make menemen (no oil)?

To make menemen (no oil), soften chopped tomatoes and peppers in their own juices in a nonstick pan, then stir in the eggs. Cook over low heat, adding a splash of water if the vegetables start sticking.

What ingredients go into menemen (no oil)?

Menemen (no oil) is made with eggs, tomatoes and green peppers; onion is an optional addition. Salt and pepper are common seasonings. Cheese or sausage can be added, though those make it a variation rather than the simplest version.

Do you put onion in menemen (no oil)?

You can put onion in menemen (no oil), but it is optional. Onion is a familiar addition in many Turkish home kitchens, while some cooks prefer tomatoes, peppers and eggs alone; either version works without added oil.

How is menemen (no oil) different from shakshuka?

Menemen (no oil) usually has eggs stirred or gently folded into a chunky tomato-and-pepper mixture. Shakshuka more often leaves eggs whole to poach in spiced tomato sauce, and commonly uses seasonings such as cumin or paprika.

When should you add the eggs to menemen (no oil)?

Add the eggs to menemen (no oil) after the tomatoes and peppers have softened and released their juices. Stir them in for a soft, evenly mixed texture, or leave them less disturbed for larger pieces of cooked egg.

How do you keep menemen (no oil) from becoming watery?

To keep menemen (no oil) from becoming watery, cook the tomatoes uncovered until some of their liquid evaporates before adding the eggs. Use ripe but firm tomatoes, and stop cooking once the eggs are just set.

What do you serve with menemen (no oil)?

Menemen (no oil) is commonly served with crusty bread or flatbread for scooping up the tomato and egg mixture. For a Turkish-style breakfast, add olives, cheese, sliced cucumber and tea; a simple salad also works at lunch.

Can you make menemen (no oil) ahead and reheat it?

Menemen (no oil) is best freshly cooked because reheating can make the eggs firm and release extra liquid. If you have leftovers, refrigerate them in a covered container and use within two days; reheat gently in a pan.

Is menemen (no oil) a healthy breakfast?

Menemen (no oil) can be a nourishing breakfast because it combines eggs with tomatoes and peppers, without added cooking oil. Pair it with whole-grain bread and fruit or vegetables if you want a more varied meal.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026