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●Low GI

Menemen with eggs, goat cheese and walnuts Calories

Turkish egg dish with vegetables, goat cheese and walnuts; rich in protein and healthy fats

In season: Summer · Autumn

CALORIES · 100 G

154kcal

GI

15low

POTASSIUM · 100 G

228mg

FIBER · 100 G

1.1g

Quick answer

1 serving (medium) of Menemen with eggs, goat cheese and walnuts (220 g) has 339 calories. That works out to 154 calories per 100 g. It contains 10.1 g of carbs, 17.8 g of protein, 24.6 g of fat and 2.4 g of fiber. Its 18.7 µg of Biotin covers 62% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Menemen with eggs, goat cheese and walnuts Nutrition Facts

Selected: 1 serving (medium) · 220 g

339

KCAL / 220G

Carbs

10.1g

· 4% DV

Protein

17.8g

· 36% DV

Fat

24.6g

· 32% 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 12% · Protein 21% · Fat 67%

Menemen with eggs, goat cheese and walnuts nutrition facts table · 1 serving (medium) (220 g)

NutrientAmount% DV
Calories339 kcal
Total fat24.6 g32%
Saturated fat7.04 g35%
Trans fat0.09 g
Sodium524 mg23%
Total carbohydrate10.1 g4%
Fiber2.4 g9%
Protein17.8 g36%

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 eggs, goat cheese and walnuts?

ServingAmountCalories
1 serving (medium)220 g339 kcal
1 tablespoon (small)20 g31 kcal
100 g100 g154 kcal
1 piece (small)120 g185 kcal
1 serving (small)180 g277 kcal
1 cup (medium)240 g370 kcal
1 serving (large)300 g462 kcal
2 piece (double)320 g493 kcal

Calculated from 154 calories per 100 g.

Frequently Asked Questions About Menemen with eggs, goat cheese and walnuts

How do you make menemen with eggs, goat cheese and walnuts?

Cook chopped peppers in a little oil until softened, add chopped tomatoes, and let their liquid reduce. Stir in the eggs and cook gently; add the goat cheese and walnuts near the end so they keep their distinct texture.

Do you put onions in menemen with eggs, goat cheese and walnuts?

You can add onions, but they are optional: menemen is commonly made both with and without them. If you use one, soften it with the peppers before adding the tomatoes, so it cooks through and does not overpower the toppings.

When should you add goat cheese to menemen with eggs, goat cheese and walnuts?

Add the goat cheese when the eggs are nearly set. The warmth will soften it without fully melting it into the tomato mixture, leaving pockets of tangy cheese in the finished menemen.

Should you toast the walnuts for menemen with eggs, goat cheese and walnuts?

Yes, briefly toasting the walnuts in a dry pan brings out their aroma and keeps them crisp. Stir them frequently so they do not burn, then add them just before serving the menemen.

Why is menemen with eggs, goat cheese and walnuts watery?

It is usually watery because the tomatoes released too much liquid or the eggs went in before that liquid reduced. Cook the tomatoes until the pan is no longer flooded, then add the eggs and cook gently.

What do you serve with menemen with eggs, goat cheese and walnuts?

Serve menemen with eggs, goat cheese and walnuts hot with crusty bread for scooping. Olives or a simple cucumber salad make good sides; the bread is especially useful for catching the tomato and egg mixture.

Can you store and reheat menemen with eggs, goat cheese and walnuts?

Yes, refrigerate leftovers in a covered container and reheat them thoroughly before eating. The eggs may become firmer and the walnuts lose some crunch, so this dish is best enjoyed freshly cooked.

How is menemen with eggs, goat cheese and walnuts different from classic menemen?

It adds tangy goat cheese and crunchy walnuts to the familiar tomato, pepper and egg base. Classic menemen does not require either topping, so this version has a richer flavor and a more varied texture.

How do you keep the eggs soft in menemen with eggs, goat cheese and walnuts?

Cook the eggs over low heat and take the pan off the stove while they still look slightly glossy. Residual heat will finish setting them; prolonged cooking makes the eggs firm and can dry out the menemen.

Can you bake menemen with eggs, goat cheese and walnuts in the oven?

Yes, you can finish it in an oven-safe pan. First cook the peppers and tomatoes on the stovetop, add the eggs, goat cheese and walnuts, then bake just until the eggs set; watch closely to avoid overcooking.

Menemen with eggs, goat cheese and walnuts Vitamins & Minerals

Vitamins

Biotin

18.7µg · 62% DV

B12

1.28µg · 53% DV

B2

0.53mg · 41% DV

B5

1.58mg · 32% DV

Minerals

Selenium

29µg · 53% DV

Phosphorus

343mg · 49% DV

Iodine

40µg · 27% DV

Copper

0.22mg · 24% DV

Sodium

524mg · 23% DV

Potassium ⭐

502mg · 15% DV

Menemen with eggs, goat cheese and walnuts Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

2.6
Low

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

How to Burn Off Menemen with eggs, goat cheese and walnuts

To burn the 339 calories in 1 serving (medium) (220 g):

🚶

84min

Walking (5 km/h)

🏃

35min

Running (8 km/h)

🚴

46min

Cycling

🏊

40min

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 eggs, goat cheese and walnuts?

Menemen with eggs, goat cheese and walnuts is a variation on menemen, the Turkish skillet dish of eggs cooked with tomatoes and peppers. The vegetables turn soft and juicy as they cook; goat cheese brings a tangy, savoury note, while walnuts add crunch.

In Turkey, menemen is especially popular at breakfast, often shared straight from the pan with bread and tea. It also makes an easy brunch or light meal elsewhere. Eggs contribute protein, while the cheese and walnuts make the dish richer and more filling. For a lighter serving, use a little less cheese and add extra peppers or tomatoes.

How Nutritious Is Menemen with eggs, goat cheese and walnuts?

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

42/ 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 eggs, goat cheese and walnuts 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 eggs, goat cheese and walnuts Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs yes
Peanuts free
Tree nuts yes
Fish free
Soy free
Sesame free

Which Diets Is Menemen with eggs, goat cheese and walnuts 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 eggs, goat cheese and walnuts Fat Profile

SATURATED

7.04g

MONOUNSATURATED

9.46g

POLYUNSATURATED

3.96g

⚖️

Omega 6:3 ratio 7.8:1

Above the ideal 4:1 (7.8:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.