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Classic Turkish breakfast dish with three eggs, tomatoes, peppers, and onions.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 275 kcal | |
| Total fat | 16.8 g | 22% |
| Saturated fat | 5.25 g | 26% |
| Trans fat | 0.03 g | |
| Sodium | 300 mg | 13% |
| Total carbohydrate | 15.5 g | 6% |
| Fiber | 2.8 g | 10% |
| Protein | 16.3 g | 33% |
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) | 250 g | 275 kcal |
| 100 g | 100 g | 110 kcal |
| 1 piece (mini) | 120 g | 132 kcal |
| 1 serving (small) | 180 g | 198 kcal |
| 1 serving (extra small) | 200 g | 220 kcal |
| 1 serving (extra large) | 300 g | 330 kcal |
| 1 serving (large) | 350 g | 385 kcal |
| 1 serving (double) | 400 g | 440 kcal |
| 1 serving (jumbo) | 500 g | 550 kcal |
| 1 serving (triple) | 600 g | 660 kcal |
Calculated from 110 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 275 calories in 1 serving (medium) (250 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 (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.
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
— 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
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.