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Three soft, golden eggs are gently set among chunky red tomatoes and slender green pepper pieces in a shallow pan, with a glossy, slightly rustic surface.
●Low GI

Menemen (Three Eggs) Calories

Classic Turkish breakfast dish with three eggs, tomatoes, peppers, and onions.

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

110kcal

GI

35low

POTASSIUM · 100 G

210mg

FIBER · 100 G

1.1g

Quick answer

1 serving (medium) of Menemen (Three Eggs) (250 g) has 275 calories. That works out to 110 calories per 100 g. It contains 15.5 g of carbs, 16.3 g of protein, 16.8 g of fat and 2.8 g of fiber. Its 2.8 µg of B12 covers 115% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

Menemen (Three Eggs) Nutrition Facts

Selected: 1 serving (medium) · 250 g

275

KCAL / 250G

Carbs

15.5g

· 6% DV

Protein

16.3g

· 33% DV

Fat

16.8g

· 22% DV

Fiber

2.8g

· 10% DV

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

Calories come from: Carbs 22% · Protein 23% · Fat 55%

Menemen (Three Eggs) nutrition facts table · 1 serving (medium) (250 g)

NutrientAmount% DV
Calories275 kcal
Total fat16.8 g22%
Saturated fat5.25 g26%
Trans fat0.03 g
Sodium300 mg13%
Total carbohydrate15.5 g6%
Fiber2.8 g10%
Protein16.3 g33%

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 (Three Eggs)?

ServingAmountCalories
1 serving (medium)250 g275 kcal
100 g100 g110 kcal
1 piece (mini)120 g132 kcal
1 serving (small)180 g198 kcal
1 serving (extra small)200 g220 kcal
1 serving (extra large)300 g330 kcal
1 serving (large)350 g385 kcal
1 serving (double)400 g440 kcal
1 serving (jumbo)500 g550 kcal
1 serving (triple)600 g660 kcal

Calculated from 110 calories per 100 g.

Frequently Asked Questions About Menemen (Three Eggs)

What is menemen (three eggs)?

Menemen (three eggs) is a Turkish skillet dish of eggs cooked with tomatoes and peppers, often with onion. The vegetables soften into a saucy base, and the eggs are stirred in and cooked until just set.

How do you make menemen (three eggs)?

To make menemen (three eggs), cook chopped peppers and tomatoes in a pan until tender and the excess liquid reduces. Add the eggs, stir gently, and take the pan off the heat when they reach your preferred doneness.

What is the difference between menemen (three eggs) and shakshuka?

Menemen (three eggs) usually has its eggs stirred into the softened tomato-and-pepper mixture. In shakshuka, eggs are more often cracked into wells in a spiced tomato sauce and cooked with their yolks largely intact.

Does menemen (three eggs) have onion?

Menemen (three eggs) can be made with or without onion; both versions are common in Turkey. If using onion, cook it until soft before adding the tomatoes, so it has time to lose its raw bite.

Why is my menemen (three eggs) watery?

Menemen (three eggs) is often watery because the tomatoes have not reduced before the eggs go in. Simmer the tomato and pepper mixture until excess liquid evaporates, then add the eggs so they do not overcook while the sauce reduces.

Should you peel tomatoes for menemen (three eggs)?

No, peeling tomatoes is not necessary for menemen (three eggs). Peel them if you want a smoother texture; with ripe tomatoes, simply chopping them finely and cooking them until tender works well.

How do you keep the eggs in menemen (three eggs) soft?

For soft eggs in menemen (three eggs), add them only after the vegetables are cooked and reduce the heat. Stir gently and remove the pan while the eggs still look slightly glossy; residual heat will finish cooking them.

What do you serve with menemen (three eggs)?

Menemen (three eggs) is commonly served with crusty bread or warm flatbread, which can be dipped into the tomato-and-egg mixture. It also works as part of a Turkish-style breakfast with olives, cheese, and tea.

Can you reheat menemen (three eggs)?

Yes, you can reheat menemen (three eggs) that has been refrigerated promptly in a covered container. Warm it gently in a pan until hot throughout; prolonged or high-heat reheating can make the eggs rubbery.

Can you add cheese to menemen (three eggs)?

Yes, cheese can be added to menemen (three eggs), although it is optional rather than essential to the basic dish. Stir in grated cheese near the end of cooking and let it melt before serving.

Menemen (Three Eggs) Vitamins & Minerals

Vitamins

B12

2.75µg · 115% DV

Biotin

20µg · 67% DV

B5

2mg · 40% DV

B2

0.45mg · 35% DV

Minerals

Selenium

33µg · 60% DV

Phosphorus

275mg · 39% DV

Zinc

2.75mg · 25% DV

Copper

0.2mg · 22% DV

Potassium ⭐

525mg · 15% DV

Sodium

300mg · 13% DV

Menemen (Three Eggs) Glycemic Index

GLYCEMIC INDEX

35
Low
0 Low5570100

GLYCEMIC LOAD

10
Medium

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

How to Burn Off Menemen (Three Eggs)

To burn the 275 calories in 1 serving (medium) (250 g):

🚶

68min

Walking (5 km/h)

🏃

28min

Running (8 km/h)

🚴

37min

Cycling

🏊

32min

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 (Three Eggs)?

Menemen (Three Eggs) is a Turkish skillet dish made by gently cooking eggs with tomatoes, peppers and onions. The vegetables soften into a juicy base, while the eggs set softly through it; cooks adjust the texture to suit their taste.

In Turkey, it is a familiar breakfast, often brought to the table hot in its pan with bread for dipping and tea alongside. English-speaking diners may also serve it for brunch or a simple supper. Eggs make it a source of protein, while the vegetables add freshness and some fibre; the amount of cooking oil affects how rich it feels. Use a modest amount of oil and serve with greens for a lighter plate.

How Nutritious Is Menemen (Three Eggs)?

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

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.

Is Menemen (Three Eggs) 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 (Three Eggs) 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 (Three Eggs) Good For?

Vegan

— Not suitable

Vegetarian

— Not 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 (Three Eggs) Fat Profile

SATURATED

5.25g

MONOUNSATURATED

6.75g

POLYUNSATURATED

3.25g

⚖️

Omega 6:3 ratio 12.5:1

Above the ideal 4:1 (12.5:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.