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Protein-rich with healthy fats and vegetables
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 363 kcal | |
| Total fat | 26.8 g | 34% |
| Saturated fat | 6.88 g | 34% |
| Trans fat | 0.08 g | |
| Sodium | 713 mg | 31% |
| Total carbohydrate | 11.5 g | 4% |
| Fiber | 3.3 g | 12% |
| Protein | 19.5 g | 39% |
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) | 250 g | 363 kcal |
| 100 g | 100 g | 145 kcal |
| 1 piece (small) | 120 g | 174 kcal |
| 1 cup (small) | 180 g | 261 kcal |
| 2 piece (double) | 240 g | 348 kcal |
| 1 cup (large) | 300 g | 435 kcal |
| 1 serving (large) | 350 g | 508 kcal |
| 1 serving (extra large) | 450 g | 653 kcal |
Calculated from 145 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 363 calories in 1 serving (medium) (250 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 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.
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
✓ Suitable
Low FODMAP
— Not suitable
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.