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Protein-rich Turkish egg scramble with tomato, pepper, and asparagus
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Menemen with asparagus (220 g) has 238 calories. That works out to 108 calories per 100 g. It contains 9 g of carbs, 14.1 g of protein, 15.6 g of fat and 2.6 g of fiber. Its 17.6 µg of Biotin covers 59% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 220 g
238
KCAL / 220G
Carbs
9g
· 3% DV
Protein
14.1g
· 28% DV
Fat
15.6g
· 20% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 24% · Fat 61%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 238 kcal | |
| Total fat | 15.6 g | 20% |
| Saturated fat | 4.18 g | 21% |
| Trans fat | 0.07 g | |
| Sodium | 462 mg | 20% |
| Total carbohydrate | 9 g | 3% |
| Fiber | 2.6 g | 9% |
| Protein | 14.1 g | 28% |
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 | 238 kcal |
| 1 tablespoon (small) | 20 g | 22 kcal |
| 3 tablespoon (medium) | 60 g | 65 kcal |
| 100 g | 100 g | 108 kcal |
| 1 piece (half) | 110 g | 119 kcal |
| 1 cup (medium) | 180 g | 194 kcal |
| 1 serving (large) | 300 g | 324 kcal |
| 1 pack (double) | 400 g | 432 kcal |
Calculated from 108 calories per 100 g.
Menemen with asparagus is a Turkish-style egg dish cooked with tomatoes, peppers, and asparagus. The asparagus adds a tender, slightly earthy bite to the soft eggs; it is a variation on classic menemen rather than a separate traditional dish.
Cook chopped asparagus in a skillet until beginning to soften, then add pepper and tomato and cook until the vegetables are no longer watery. Stir in the eggs and cook gently, leaving them soft or firm according to your preference.
No, blanching is not necessary for Menemen with asparagus. Add thinly sliced asparagus directly to the pan; start thick pieces before the other vegetables so they have time to become tender.
Yes, frozen asparagus works in Menemen with asparagus. Thaw and drain it first, then cook off excess moisture in the skillet before adding the eggs so the finished dish does not turn watery.
Either method works for Menemen with asparagus. Stir the eggs into the vegetables for a soft scramble, or crack them on top and cover the pan briefly if you prefer distinct eggs with set whites.
Serve Menemen with asparagus with crusty bread or warm flatbread to scoop up the eggs and tomato. Olives, sliced cucumber, and a simple salad also make suitable sides without overwhelming the dish.
Menemen with asparagus is a modern variation on Turkish menemen, which is commonly made with eggs, tomatoes, and peppers. Asparagus is an optional addition, not a defining ingredient in the classic version.
Yes, cheese can be added to Menemen with asparagus. Crumble in feta-style cheese for a salty finish or add a mild melting cheese near the end; reduce extra salt if the cheese is already salty.
Cook the asparagus, peppers, and tomatoes until excess liquid has evaporated before adding eggs. Menemen with asparagus can also turn watery if frozen asparagus is added without thawing and draining it first.
Refrigerate leftover Menemen with asparagus promptly in a covered container. Reheat it thoroughly in a skillet and avoid warming the same portion repeatedly, since cooked eggs lose quality and should not sit out for long.
Vitamins
Biotin
17.6µg · 59% DV
B12
0.92µg · 38% DV
B2
0.48mg · 37% DV
B5
1.72mg · 34% DV
Minerals
Selenium
28µg · 51% DV
Phosphorus
238mg · 34% DV
Sodium
462mg · 20% DV
Copper
0.15mg · 17% DV
Potassium ⭐
484mg · 14% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 238 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 asparagus is a variation on menemen, the Turkish pan-cooked egg dish. Tomatoes and peppers soften in the pan before eggs are stirred in; asparagus adds a seasonal green vegetable and a more distinctive bite. It is usually cooked until the eggs are just set, keeping the mixture soft and spoonable.
In Turkey, menemen is a familiar hot breakfast, often served straight from the pan with bread; it also works well for brunch or a simple supper. The juicy, gently sweet tomato and pepper balance the tender eggs and the asparagus’s fresh, earthy flavour. It is a protein-providing dish with vegetables. For a lighter serving, use oil sparingly and pair it with a salad or extra greens rather than a large amount of bread.
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
✓ 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
SATURATED
4.18g
MONOUNSATURATED
6.82g
POLYUNSATURATED
2.2g
Omega 6:3 ratio 13.8:1
Above the ideal 4:1 (13.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.