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Traditional egg and vegetable dish with excess oil drained
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Menemen with drained oil (180 g) has 173 calories. That works out to 96 calories per 100 g. It contains 8.1 g of carbs, 9.7 g of protein, 10.4 g of fat and 2.2 g of fiber. Its 20.7 µg of Selenium covers 38% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
173
KCAL / 180G
Carbs
8.1g
· 3% DV
Protein
9.7g
· 19% DV
Fat
10.4g
· 13% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 20% · Protein 24% · Fat 56%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 173 kcal | |
| Total fat | 10.4 g | 13% |
| Saturated fat | 2.43 g | 12% |
| Trans fat | 0.04 g | |
| Sodium | 333 mg | 14% |
| Total carbohydrate | 8.1 g | 3% |
| Fiber | 2.2 g | 8% |
| Protein | 9.7 g | 19% |
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) | 180 g | 173 kcal |
| 2 tablespoon (small) | 30 g | 29 kcal |
| 100 g | 100 g | 96 kcal |
| ½ cup (half) | 110 g | 106 kcal |
| 1 serving (small) | 150 g | 144 kcal |
| 1 cup (medium) | 220 g | 211 kcal |
| 1 serving (large) | 280 g | 269 kcal |
| 2 serving (double) | 360 g | 346 kcal |
| 1 pack (large) | 400 g | 384 kcal |
Calculated from 96 calories per 100 g.
Menemen with drained oil is made with eggs, tomatoes, green peppers, and seasoning; some cooks also add onion. The oil is drained after cooking, so it is not a separate ingredient or a different variety of pepper or egg.
Cook chopped peppers and tomatoes in a pan until the tomatoes soften, then add the eggs and cook to your preferred consistency. For Menemen with drained oil, spoon or pour off the excess oil once the vegetables and eggs are cooked.
Menemen with drained oil is a version of menemen, a Turkish egg-and-tomato dish named after the town of Menemen in İzmir Province. It is commonly prepared at home and served as a simple breakfast or meal.
Menemen with drained oil is usually cooked by stirring eggs into the tomato-and-pepper mixture, while shakshuka often cooks whole eggs nestled in a spiced tomato sauce. Recipes vary, but the egg texture and seasoning commonly distinguish the dishes.
To keep Menemen with drained oil from turning watery, cook the tomatoes until their liquid has mostly evaporated before adding the eggs. Leave the pan uncovered, especially when using very ripe or juicy tomatoes.
They can be, but Menemen with drained oil does not have to be fully scrambled. Stir the eggs into the vegetables for an even, soft mixture, or fold them gently if you prefer larger pieces of cooked egg.
Menemen with drained oil is often served with crusty bread or flatbread to scoop up the tomato and egg mixture. A Turkish breakfast spread might also include olives, cheese, sliced vegetables, and tea.
Yes, Menemen with drained oil can be made without onions; onion is a matter of regional and household preference. If you do use it, cook it until softened before adding the peppers and tomatoes.
Store leftover Menemen with drained oil in a covered container in the refrigerator and eat it promptly, rather than leaving it at room temperature. Reheat it thoroughly in a pan; the eggs may become firmer than when freshly cooked.
Yes, Menemen with drained oil is commonly eaten for breakfast in Turkey, often alongside bread and other breakfast foods. It also works as a quick lunch or dinner, so it is not limited to the morning meal.
Vitamins
Vitamin C
31.5mg · 35% DV
B12
0.76µg · 32% DV
Biotin
9.18µg · 31% DV
B2
0.4mg · 31% DV
Minerals
Selenium
21µg · 38% DV
Phosphorus
176mg · 25% DV
Iodine
36µg · 24% DV
Sodium
333mg · 14% DV
Potassium ⭐
369mg · 11% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 173 calories in 1 serving (medium) (180 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 drained oil is a Turkish pan-cooked dish of eggs, tomatoes and peppers, with excess cooking oil drained before serving. The tomatoes soften into a juicy base while the eggs set gently, making it an easy dish to scoop up with bread.
In Turkey, menemen is especially familiar at breakfast, often served with fresh bread and tea, though it also works as a simple lunch or supper. It provides some protein from the eggs, alongside vegetables and a modest amount of fibre; draining the oil keeps it lighter than a generously oiled version. Add a crisp salad or herbs on the side, or serve it with less bread for a lighter meal.
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
2.43g
MONOUNSATURATED
4.95g
POLYUNSATURATED
1.94g
Omega 6:3 ratio 11.9:1
Above the ideal 4:1 (11.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.