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●Low GI

Menemen with asparagus Calories

Protein-rich Turkish egg scramble with tomato, pepper, and asparagus

In season: Spring · Summer

CALORIES · 100 G

108kcal

GI

15low

POTASSIUM · 100 G

220mg

FIBER · 100 G

1.2g

Quick answer

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.

Menemen with asparagus Nutrition Facts

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%

Menemen with asparagus nutrition facts table · 1 serving (medium) (220 g)

NutrientAmount% DV
Calories238 kcal
Total fat15.6 g20%
Saturated fat4.18 g21%
Trans fat0.07 g
Sodium462 mg20%
Total carbohydrate9 g3%
Fiber2.6 g9%
Protein14.1 g28%

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 with asparagus?

ServingAmountCalories
1 serving (medium)220 g238 kcal
1 tablespoon (small)20 g22 kcal
3 tablespoon (medium)60 g65 kcal
100 g100 g108 kcal
1 piece (half)110 g119 kcal
1 cup (medium)180 g194 kcal
1 serving (large)300 g324 kcal
1 pack (double)400 g432 kcal

Calculated from 108 calories per 100 g.

Frequently Asked Questions About Menemen with asparagus

What is Menemen with asparagus?

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.

How do you make Menemen with asparagus?

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.

Do you need to blanch asparagus for Menemen with asparagus?

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.

Can you use frozen asparagus in Menemen with asparagus?

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.

Should the eggs in Menemen with asparagus be stirred or left whole?

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.

What can you serve with Menemen with asparagus?

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.

Is Menemen with asparagus an authentic Turkish 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.

Can you add cheese to Menemen with asparagus?

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.

How do you keep Menemen with asparagus from becoming watery?

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.

How should you store leftover Menemen with asparagus?

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.

Menemen with asparagus Vitamins & Minerals

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

Menemen with asparagus Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

3.3
Low

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

How to Burn Off Menemen with asparagus

To burn the 238 calories in 1 serving (medium) (220 g):

🚶

59min

Walking (5 km/h)

🏃

24min

Running (8 km/h)

🚴

32min

Cycling

🏊

28min

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 with asparagus?

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.

How Nutritious Is Menemen with asparagus?

Nutrient density

High

71/ 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

45/ 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 with asparagus 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 asparagus 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 with asparagus 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 asparagus Fat Profile

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.