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High protein, extra eggs, traditional Turkish breakfast
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Menemen with extra egg (200 g) has 240 calories. That works out to 120 calories per 100 g. It contains 10.4 g of carbs, 15 g of protein, 14.4 g of fat and 2.6 g of fiber. Its 24 µg of Biotin covers 80% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 200 g
240
KCAL / 200G
Carbs
10.4g
· 4% DV
Protein
15g
· 30% DV
Fat
14.4g
· 18% 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 18% · Protein 26% · Fat 56%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 240 kcal | |
| Total fat | 14.4 g | 18% |
| Saturated fat | 4.2 g | 21% |
| Trans fat | 0.04 g | |
| Sodium | 420 mg | 18% |
| Total carbohydrate | 10.4 g | 4% |
| Fiber | 2.6 g | 9% |
| Protein | 15 g | 30% |
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) | 200 g | 240 kcal |
| 100 g | 100 g | 120 kcal |
| 1 piece (small) | 100 g | 120 kcal |
| 1 serving (small) | 120 g | 144 kcal |
| 1 piece (medium) | 180 g | 216 kcal |
| 1 cup (medium) | 180 g | 216 kcal |
| 1 piece (large) | 250 g | 300 kcal |
| 1 cup (large) | 250 g | 300 kcal |
| 1 serving (large) | 300 g | 360 kcal |
Calculated from 120 calories per 100 g.
Cook chopped green peppers and tomatoes in a pan until the tomatoes soften and some of their liquid evaporates. Add the eggs and stir gently, or leave them less mixed if you prefer. Take the pan off the heat while the eggs are still softly set.
Menemen with extra egg is a Turkish dish in which eggs are usually stirred into tomatoes and green peppers. In shakshuka, eggs are more often cracked into a spiced tomato sauce and cooked whole. Shakshuka recipes also commonly use spices such as cumin.
You can put onion in Menemen with extra egg, but it is a matter of preference and a familiar point of debate in Turkey. If using it, soften finely chopped onion in the pan before adding the peppers and tomatoes; onion-free versions let those ingredients stand out.
Add the eggs to Menemen with extra egg after the tomatoes and peppers have softened and the tomatoes have lost their raw taste. Stir gently and remove the pan from the heat as soon as the eggs are just set to keep them tender.
Menemen with extra egg can turn watery when the tomatoes release more liquid than can evaporate, or when the eggs go in too early. Cook the tomato mixture uncovered until some liquid has reduced before adding the eggs.
Green Turkish sivri peppers are a classic choice for Menemen with extra egg, while mild banana-shaped peppers work well too. Use a hot pepper if you want heat; soften the peppers in the pan before adding tomatoes so their flavour develops.
No, you do not have to peel tomatoes for Menemen with extra egg. Ripe tomatoes with thin skins can be chopped and cooked as they are. If you dislike bits of skin in the finished dish, briefly blanch the tomatoes and peel them first.
Yes, you can add cheese to Menemen with extra egg, although it is an optional variation rather than a required ingredient. Stir in grated kaşar or another melting cheese near the end, when the eggs are almost set.
Menemen with extra egg is commonly served hot with crusty bread or flatbread for scooping up the tomato and egg. For a Turkish-style breakfast, it also goes well with olives, cheese and tea.
Refrigerate leftover Menemen with extra egg in a covered container promptly, and eat it within a short time. Reheat it gently in a pan over low heat, stirring occasionally; the eggs may become firmer and drier than when freshly cooked.
Vitamins
Biotin
24µg · 80% DV
B12
1.4µg · 58% DV
B2
0.44mg · 34% DV
B5
1.4mg · 28% DV
Minerals
Selenium
26µg · 47% DV
Phosphorus
220mg · 31% DV
Iodine
36µg · 24% DV
Sodium
420mg · 18% DV
Potassium ⭐
360mg · 11% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 240 calories in 1 serving (medium) (200 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 extra egg is a Turkish pan-cooked dish of eggs gently set with tomatoes and green peppers. It is closely associated with breakfast in Turkey, where the vegetables are cooked until soft and juicy before the eggs are stirred in; some cooks leave the eggs in larger, tender curds rather than mixing them completely.
Serve it hot, often straight from the pan, with bread for scooping and alongside olives, cheese or tea. The extra eggs make it a protein-forward vegetarian meal, while the tomatoes and peppers add freshness and some fibre. For a lighter plate, use a modest amount of oil and pair it with bread and a simple salad rather than several rich sides.
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
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
4.2g
MONOUNSATURATED
5.2g
POLYUNSATURATED
2.2g
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.