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Source of protein, vitamin A and calcium
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Menemen with Feta Cheese (220 g) has 266 calories. That works out to 121 calories per 100 g. It contains 9.2 g of carbs, 16.3 g of protein, 17.8 g of fat and 2.4 g of fiber. Its 35.6 µg of Selenium covers 65% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 220 g
266
KCAL / 220G
Carbs
9.2g
· 3% DV
Protein
16.3g
· 33% DV
Fat
17.8g
· 23% 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 14% · Protein 25% · Fat 61%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 266 kcal | |
| Total fat | 17.8 g | 23% |
| Saturated fat | 5.76 g | 29% |
| Trans fat | 0.09 g | |
| Sodium | 744 mg | 32% |
| Total carbohydrate | 9.2 g | 3% |
| Fiber | 2.4 g | 9% |
| Protein | 16.3 g | 33% |
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 | 266 kcal |
| 1 piece (small) | 90 g | 109 kcal |
| 100 g | 100 g | 121 kcal |
| 1 serving (small) | 130 g | 157 kcal |
| 1 piece (medium) | 160 g | 194 kcal |
| 1 cup (medium) | 180 g | 218 kcal |
| 1 piece (large) | 250 g | 303 kcal |
| 1 cup (large) | 270 g | 327 kcal |
| 1 serving (large) | 320 g | 387 kcal |
Calculated from 121 calories per 100 g.
Menemen with feta cheese is a Turkish pan-cooked dish of eggs, tomatoes and peppers, finished with crumbled feta. The eggs are usually left soft and loosely set rather than cooked into a firm omelette.
To make menemen with feta cheese, cook sliced peppers and chopped tomatoes in a pan until softened, then stir in the eggs. When the eggs are nearly set, crumble feta over them and cook briefly.
No, menemen with feta cheese and shakshuka are related tomato-and-egg dishes, but they are prepared differently. Menemen is commonly stirred as the eggs cook, while shakshuka often keeps the eggs whole and poaches them in the sauce.
You can add onion to menemen with feta cheese, but it is optional and Turkish preferences differ. If you use it, soften the onion in the pan before adding the peppers and tomatoes so it cooks through.
Add feta to menemen with feta cheese when the eggs have started to set but are still soft. This warms the cheese without melting it completely, leaving distinct salty crumbles throughout the dish.
Cook the tomatoes in menemen with feta cheese until their excess liquid has evaporated before adding the eggs. Avoid covering the pan, which traps steam, and use ripe tomatoes that are not unusually watery.
Menemen with feta cheese is commonly served hot with crusty bread for scooping. Olives, sliced cucumber and tea make simple breakfast accompaniments; because feta is salty, additional salty sides may not be needed.
Menemen with feta cheese tastes best freshly cooked because the eggs can turn firm when stored and reheated. You can prepare the pepper-and-tomato base ahead, refrigerate it, and cook in the eggs and feta just before serving.
Menemen with feta cheese can be refrigerated in a covered container and eaten the next day. Refrigerate it promptly after cooking rather than leaving it at room temperature, and reheat only the portion you plan to eat.
Yes, reheat menemen with feta cheese gently in a pan over low heat, stirring occasionally. The eggs may become firmer than when freshly cooked; a small splash of water can help keep the dish from sticking.
Vitamins
B12
1.39µg · 58% DV
Biotin
16.28µg · 54% DV
Vitamin C
43.12mg · 48% DV
B2
0.55mg · 42% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
312mg · 45% DV
Sodium
744mg · 32% DV
Iodine
48µg · 32% DV
Potassium ⭐
464mg · 14% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 266 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 Feta Cheese is a Turkish pan dish of softly cooked eggs with tomatoes and green peppers, finished with crumbled feta. Menemen is especially familiar as a home-style breakfast in Turkey, though it also makes an easy meal at other times of day.
The eggs stay tender, the vegetables juicy, and the salty cheese gives each bite extra savouriness. Serve it hot from the pan with bread; it works just as well for a relaxed brunch as for a quick supper. Eggs and cheese make it a source of protein, while the tomatoes and peppers keep the dish fresh-tasting. For a lighter pan, use a little less oil and add the feta near the end.
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
5.76g
MONOUNSATURATED
7.66g
POLYUNSATURATED
2.6g
Omega 6:3 ratio 8.6:1
Above the ideal 4:1 (8.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.