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Turkish egg dish with vegetables, goat cheese and walnuts; rich in protein and healthy fats
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 339 kcal | |
| Total fat | 24.6 g | 32% |
| Saturated fat | 7.04 g | 35% |
| Trans fat | 0.09 g | |
| Sodium | 524 mg | 23% |
| Total carbohydrate | 10.1 g | 4% |
| Fiber | 2.4 g | 9% |
| Protein | 17.8 g | 36% |
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 | 339 kcal |
| 1 tablespoon (small) | 20 g | 31 kcal |
| 100 g | 100 g | 154 kcal |
| 1 piece (small) | 120 g | 185 kcal |
| 1 serving (small) | 180 g | 277 kcal |
| 1 cup (medium) | 240 g | 370 kcal |
| 1 serving (large) | 300 g | 462 kcal |
| 2 piece (double) | 320 g | 493 kcal |
Calculated from 154 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 339 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 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.
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
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.