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Menemen with 3 Egg Whites and 1 Yolk Calories
Protein-rich Turkish scrambled egg dish with vegetables
CALORIES
GI
POTASSIUM
FIBER
Menemen with 3 Egg Whites and 1 Yolk Nutrition Facts
Selected: 100 g
74
KCAL / 100G
Carbs
3.9g
· 21%
Protein
6.2g
· 34%
Fat
3.6g
· 45%
Fiber
1.1g
Menemen with 3 Egg Whites and 1 Yolk Vitamins & Minerals
Vitamins
Vitamin C
18.5mg · 21% DV
B2
0.19mg · 15% DV
B12
0.3µg · 13% DV
Biotin
3.2µg · 11% DV
Minerals
Selenium
13.5µg · 25% DV
Phosphorus
98mg · 14% DV
Iodine
16µg · 11% DV
Zinc
1mg · 9% DV
Menemen with 3 Egg Whites and 1 Yolk Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Menemen with 3 Egg Whites and 1 Yolk 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 with 3 Egg Whites and 1 Yolk Contain Allergens?
Contains these allergens:
Which Diets Is Menemen with 3 Egg Whites and 1 Yolk Good For?
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
Menemen with 3 Egg Whites and 1 Yolk Fat Profile
SATURATED
0.86g
MONOUNSATURATED
1.92g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 9.5:1
Above the ideal 4:1 (9.5:1).
Foods Similar to Menemen with 3 Egg Whites and 1 Yolk
Menemen with 3 Egg Whites and 1 Yolk — Frequently Asked Questions
Can menemen with 3 egg whites and 1 yolk be eaten outside breakfast?
Yes. Its light, protein-containing profile makes it a practical option for lunch, dinner, or after training, especially with whole-grain bread, salad, or yogurt on the side.
How do I keep menemen from turning watery?
Cook off some of the tomato moisture before adding the eggs. Once the eggs go in, use low to medium heat and avoid over-stirring or overcooking.
Is this version a good choice for someone trying to build muscle?
Generally yes, because egg whites add protein while one yolk keeps the dish more flavorful and satisfying. It helps most when it fits into an overall diet that provides enough total protein and energy.
Is it better before or after a workout?
Before a workout, many people find it easier than a heavier egg dish, though tomato and spices may bother sensitive stomachs. After a workout, it works well as a quick meal that includes protein.
Should I add cheese to this menemen?
You can if you want a richer taste and a more filling meal. Just keep in mind that cheese also increases the dish’s salt and fat content.
Why would someone choose this over regular menemen made with whole eggs?
People often choose it when they want a lighter dish while still keeping the egg flavor from the yolk. Regular whole-egg menemen can still be nutritious, so the better choice depends on your goals and preference.
How long does it keep in the fridge?
Refrigerate it promptly after cooking rather than leaving it at room temperature. As an egg-based dish, it is best eaten within about 1 day.
Can I freeze it?
You can, but the texture usually suffers. Tomatoes tend to release extra water after thawing, and the cooked eggs can become rubbery.
What goes well with this menemen?
Whole-grain bread, a simple salad, yogurt, or sliced vegetables all pair well with it. These sides make the meal more balanced and more satisfying.
Who should be careful with this dish?
Anyone with an egg allergy should avoid it. People with reflux, gastritis, or sensitivity to tomatoes and spicy foods may also find it irritating, depending on how it is prepared.
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Nutrition data compiled from USDA FoodData Central and scientific sources.