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🍳

●Low GI

Menemen with Feta and Walnuts Calories

Protein-rich with healthy fats and vegetables

In season: Spring · Summer · Autumn

CALORIES · 100 G

145kcal

GI

18low

POTASSIUM · 100 G

243mg

FIBER · 100 G

1.3g

Quick answer

1 serving (medium) of Menemen with Feta and Walnuts (250 g) has 363 calories. That works out to 145 calories per 100 g. It contains 11.5 g of carbs, 19.5 g of protein, 26.8 g of fat and 3.3 g of fiber. Its 39.5 µg of Selenium covers 72% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.

Menemen with Feta and Walnuts Nutrition Facts

Selected: 1 serving (medium) · 250 g

363

KCAL / 250G

Carbs

11.5g

· 4% DV

Protein

19.5g

· 39% DV

Fat

26.8g

· 34% DV

Fiber

3.3g

· 12% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 13% · Protein 21% · Fat 66%

Menemen with Feta and Walnuts nutrition facts table · 1 serving (medium) (250 g)

NutrientAmount% DV
Calories363 kcal
Total fat26.8 g34%
Saturated fat6.88 g34%
Trans fat0.08 g
Sodium713 mg31%
Total carbohydrate11.5 g4%
Fiber3.3 g12%
Protein19.5 g39%

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 Feta and Walnuts?

ServingAmountCalories
1 serving (medium)250 g363 kcal
100 g100 g145 kcal
1 piece (small)120 g174 kcal
1 cup (small)180 g261 kcal
2 piece (double)240 g348 kcal
1 cup (large)300 g435 kcal
1 serving (large)350 g508 kcal
1 serving (extra large)450 g653 kcal

Calculated from 145 calories per 100 g.

Frequently Asked Questions About Menemen with Feta and Walnuts

What is Menemen with Feta and Walnuts?

Menemen with Feta and Walnuts is a Turkish-style skillet dish of eggs cooked with tomatoes and green peppers, finished with feta and walnuts. The eggs are usually stirred into the vegetables rather than left whole, though the texture varies by cook.

How do you make Menemen with Feta and Walnuts?

Cook chopped peppers and tomatoes in a skillet until softened and some of their liquid evaporates. Stir in the eggs, then add crumbled feta as they begin to set and finish with walnuts near the end so they retain some crunch.

When should you add feta to Menemen with Feta and Walnuts?

Add the feta after the eggs have started to set. It will soften without disappearing completely into the pan; taste before adding salt, since feta can make the dish salty on its own.

Do walnuts go well in Menemen with Feta and Walnuts?

Yes, walnuts add a pleasant crunch and earthy flavor to Menemen with Feta and Walnuts. Roughly chop them and stir them in near the end; adding them too early can make them soft and mute their flavor.

Should Menemen with Feta and Walnuts be made with onion?

Either version works: onion is a matter of preference in menemen, not a requirement. If you use it in Menemen with Feta and Walnuts, cook it until soft before adding the peppers and tomatoes.

How do you keep Menemen with Feta and Walnuts from turning watery?

Let the tomatoes cook down before adding the eggs. For Menemen with Feta and Walnuts, keep the pan uncovered and wait for excess liquid to evaporate; adding eggs too early can leave the finished dish runny.

How runny should the eggs in Menemen with Feta and Walnuts be?

Cook the eggs in Menemen with Feta and Walnuts until the whites are set, leaving the yolks as soft or firm as you like. Stir gently for a soft, creamy texture, and take the pan off the heat before the eggs become rubbery.

What do you serve with Menemen with Feta and Walnuts?

Serve Menemen with Feta and Walnuts with crusty bread or warm flatbread to scoop up the eggs and tomato. A simple cucumber-and-tomato salad also works well, especially if you want a lighter side.

Can you reheat leftover Menemen with Feta and Walnuts?

Yes, reheat leftover Menemen with Feta and Walnuts in a covered skillet over low heat, stirring gently until hot. Refrigerate leftovers promptly in a sealed container and use them within a few days; reheating may firm up the eggs.

Is Menemen with Feta and Walnuts the same as shakshuka?

No. Menemen with Feta and Walnuts is typically made by stirring eggs into a Turkish-style mixture of tomatoes and peppers, then adding feta and walnuts. Shakshuka more often leaves the eggs whole to cook in a spiced tomato sauce.

Menemen with Feta and Walnuts Vitamins & Minerals

Vitamins

Biotin

20.5µg · 68% DV

B12

1.55µg · 65% DV

Vitamin C

48.75mg · 54% DV

B2

0.7mg · 54% DV

Minerals

Selenium

40µg · 73% DV

Phosphorus

383mg · 55% DV

Copper

0.4mg · 44% DV

Iodine

55µg · 37% DV

Sodium

713mg · 31% DV

Potassium ⭐

608mg · 18% DV

Menemen with Feta and Walnuts Glycemic Index

GLYCEMIC INDEX

18
Low
0 Low5570100

GLYCEMIC LOAD

2.5
Low

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

How to Burn Off Menemen with Feta and Walnuts

To burn the 363 calories in 1 serving (medium) (250 g):

🚶

90min

Walking (5 km/h)

🏃

37min

Running (8 km/h)

🚴

49min

Cycling

🏊

42min

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 Feta and Walnuts?

Menemen with feta and walnuts is a variation on menemen, a Turkish pan-cooked dish of eggs, tomatoes and peppers. Feta adds a salty, creamy element, while walnuts bring a toasted crunch. In Turkey, menemen is especially familiar at breakfast, though it also makes an easy lunch or supper.

The eggs are often left soft, mingling with the juicy vegetables, and the dish is served hot straight from the pan. Crusty bread is useful for scooping it up; it also works well as part of a brunch spread. It offers protein alongside fats from the cheese and walnuts, with vegetables rounding out the dish. Use a little less cooking oil if you prefer a lighter version.

How Nutritious Is Menemen with Feta and Walnuts?

Nutrient density

High

68/ 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

44/ 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 Feta 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 Feta 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 Feta 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

✓ Suitable

Low FODMAP

— Not suitable

Menemen with Feta and Walnuts Fat Profile

SATURATED

6.88g

MONOUNSATURATED

11.13g

POLYUNSATURATED

5.75g

⚖️

Omega 6:3 ratio 4.3:1

Above the ideal 4:1 (4.3:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.