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Traditional Turkish egg dish with tomato, pepper and Ezine cheese; high in protein
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Menemen with Ezine cheese (220 g) has 321 calories. That works out to 146 calories per 100 g. It contains 7.9 g of carbs, 18.3 g of protein, 23.8 g of fat and 1.8 g of fiber. Its 26.4 µg of Biotin covers 88% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 220 g
321
KCAL / 220G
Carbs
7.9g
· 3% DV
Protein
18.3g
· 37% DV
Fat
23.8g
· 31% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 23% · Fat 67%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 321 kcal | |
| Total fat | 23.8 g | 31% |
| Saturated fat | 7.7 g | 39% |
| Trans fat | 0.18 g | |
| Sodium | 700 mg | 30% |
| Total carbohydrate | 7.9 g | 3% |
| Fiber | 1.8 g | 6% |
| Protein | 18.3 g | 37% |
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 | 321 kcal |
| 1 tablespoon (small) | 20 g | 29 kcal |
| 100 g | 100 g | 146 kcal |
| 1 piece (small) | 120 g | 175 kcal |
| 1 serving (small) | 180 g | 263 kcal |
| 1 cup (medium) | 240 g | 350 kcal |
| 2 piece (double) | 240 g | 350 kcal |
| 1 serving (large) | 300 g | 438 kcal |
Calculated from 146 calories per 100 g.
Menemen with Ezine cheese is a Turkish egg dish cooked with tomatoes and peppers, then finished with Ezine cheese. It is commonly served hot at breakfast, often with bread for scooping up the soft egg and tomato mixture.
Cook chopped peppers and tomatoes in a pan until soft, then add beaten or whole eggs and stir gently. Crumble in the Ezine cheese near the end, when the eggs are nearly set, and take the pan off the heat once warmed through.
Ezine cheese softens and warms through, but it usually does not melt into a smooth, stretchy sauce like mozzarella. Its salty, tangy pieces remain noticeable in the eggs, so crumble it rather than expecting a fully melted texture.
Yes, feta can stand in for Ezine cheese if you cannot find it. The result will be similar in its salty, crumbly character, though Ezine cheese has its own Turkish flavor; taste before adding extra salt.
It can contain onion, but onion is optional rather than essential to Menemen with Ezine cheese. For a sweeter, fuller base, soften finely chopped onion with the peppers before adding tomatoes; leave it out for a simpler version.
Add the crumbled cheese when the eggs are almost cooked but still slightly soft. The residual heat warms it without drying out the eggs, and the cheese keeps more of its distinct flavor than if cooked from the beginning.
Crusty bread or warm Turkish bread pairs well with Menemen with Ezine cheese because it can scoop up the juicy tomato and egg. Choose bread without a strongly flavored seasoning so it does not overwhelm the salty cheese.
It is not necessarily spicy; the dish is usually mild unless hot pepper or chili flakes are added. Ezine cheese contributes saltiness and tang rather than heat, so you can adjust the spice separately when cooking.
You can chop the tomatoes and peppers ahead, but Menemen with Ezine cheese is best cooked shortly before serving. Eggs turn firmer as they sit, and reheating can make them less tender than freshly cooked menemen.
Store leftover Menemen with Ezine cheese in a covered container in the refrigerator and eat it the next day. Refrigerate it promptly rather than leaving the egg dish at room temperature, and reheat only the portion you plan to eat.
Vitamins
Biotin
26.4µg · 88% DV
B12
1.58µg · 66% DV
B2
0.64mg · 49% DV
B5
1.58mg · 32% DV
Minerals
Selenium
37µg · 67% DV
Phosphorus
343mg · 49% DV
Calcium
363mg · 36% DV
Sodium
700mg · 30% DV
Potassium ⭐
414mg · 12% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 321 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 Ezine cheese is a Turkish egg dish cooked in a pan with tomatoes and peppers, with Ezine cheese stirred in near the end. Ezine is a Turkish white cheese associated with the town of Ezine in Çanakkale; its savoury, salty character gives the dish extra richness.
It is usually brought to the table hot in its pan, with bread for scooping, and is a familiar choice for a leisurely Turkish breakfast. The eggs and cheese make it a satisfying, protein-rich meal. Since the cheese is already salty, taste before adding salt; for a lighter pan, use less oil and let the tomatoes and peppers provide plenty of flavour.
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
7.7g
MONOUNSATURATED
9.68g
POLYUNSATURATED
2.86g
Omega 6:3 ratio 13.7:1
Above the ideal 4:1 (13.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.