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Source of protein and calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Menemen with Aged Kashar Cheese (220 g) has 246 calories. That works out to 112 calories per 100 g. It contains 9.5 g of carbs, 16.7 g of protein, 15.6 g of fat and 2.4 g of fiber. Its 36.3 µg of Selenium covers 66% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 220 g
246
KCAL / 220G
Carbs
9.5g
· 3% DV
Protein
16.7g
· 33% DV
Fat
15.6g
· 20% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 27% · Fat 58%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 246 kcal | |
| Total fat | 15.6 g | 20% |
| Saturated fat | 5.83 g | 29% |
| Trans fat | 0.18 g | |
| Sodium | 693 mg | 30% |
| Total carbohydrate | 9.5 g | 3% |
| Fiber | 2.4 g | 9% |
| Protein | 16.7 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) | 220 g | 246 kcal |
| 1 piece (small) | 55 g | 62 kcal |
| 100 g | 100 g | 112 kcal |
| 1 piece (medium) | 100 g | 112 kcal |
| 1 serving (small) | 120 g | 134 kcal |
| 1 cup (medium) | 200 g | 224 kcal |
| 1 cup (large) | 300 g | 336 kcal |
| 1 serving (large) | 330 g | 370 kcal |
Calculated from 112 calories per 100 g.
Menemen with Aged Kashar Cheese is a Turkish egg dish cooked with tomatoes and peppers, then finished with grated, aged kashar. The eggs are usually kept soft, and the dish is served hot, often with bread for scooping.
Cook chopped peppers and tomatoes in a pan until the tomatoes soften and their excess liquid reduces. Add the eggs and stir gently; when they are nearly set, fold in grated aged kashar and take the pan off the heat once it melts.
Menemen with Aged Kashar Cheese is typically stirred as the eggs cook, giving it a soft, scrambled texture, and the aged kashar melts into the mixture. Shakshuka more often keeps eggs whole in wells of spiced tomato sauce, though recipes vary.
It can be made with or without onions; both styles are common, and there is no single required version. If you add onion, cook it until soft before adding the peppers and tomatoes so it blends into the base.
Add the grated aged kashar near the end, when the eggs are almost cooked. It melts quickly from the pan’s residual heat, so adding it too early can make it stick or cook more than needed.
Yes, another good-melting cheese can be used, but the flavor will change. Aged kashar brings a savory, slightly tangy character; choose a cheese that melts smoothly, and taste before adding salt because some cheeses are already salty.
It usually turns watery when the tomatoes release liquid faster than it can evaporate. Cook the tomato mixture until the excess liquid reduces before adding eggs, then avoid prolonged cooking, which can make the eggs tough as well.
Serve Menemen with Aged Kashar Cheese with crusty bread, pita, or a warm flatbread to scoop up the soft eggs and tomato. A simple plate of olives and fresh vegetables also makes a familiar breakfast pairing.
Transfer leftover Menemen with Aged Kashar Cheese to a covered container and refrigerate it promptly; use it within a few days. Reheat only the portion you plan to eat, since repeated heating can dry out the eggs.
You can freeze it, but the eggs may become rubbery and the tomatoes can release water when thawed, so the texture is usually less appealing. Refrigerating leftovers for a short time is generally a better choice for this dish.
Vitamins
B12
1.39µg · 58% DV
Biotin
15.62µg · 52% DV
B2
0.62mg · 48% DV
Vitamin C
40.7mg · 45% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
370mg · 53% DV
Calcium
378mg · 38% DV
Iodine
48µg · 32% DV
Sodium
693mg · 30% DV
Potassium ⭐
480mg · 14% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 246 calories in 1 serving (medium) (220 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 with Aged Kashar Cheese is a Turkish egg dish cooked in a pan with tomatoes and peppers, then finished with grated aged Kashar. The cheese softens into the eggs, adding a savoury, slightly sharp taste to the dish’s tender texture. Recipes vary in how much the eggs are stirred, so the result can be softly set or more scrambled.
In Turkey, it is commonly served hot for breakfast, often with bread for dipping and tea alongside; it also makes an easy light meal. Eggs and cheese contribute protein and calcium. For a lighter version, use less oil and cheese, or serve it with fresh greens.
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 3
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
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
5.83g
MONOUNSATURATED
6.27g
POLYUNSATURATED
1.89g
Omega 6:3 ratio 9.1:1
Above the ideal 4:1 (9.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.