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Light menemen made with tomatoes, peppers, and half an egg
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Menemen with half egg (180 g) has 140 calories. That works out to 78 calories per 100 g. It contains 8.6 g of carbs, 6.5 g of protein, 8.8 g of fat and 2.2 g of fiber. Its 32.4 mg of Vitamin C covers 36% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
140
KCAL / 180G
Carbs
8.6g
· 3% DV
Protein
6.5g
· 13% DV
Fat
8.8g
· 11% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 25% · Protein 19% · Fat 56%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 140 kcal | |
| Total fat | 8.8 g | 11% |
| Saturated fat | 2.07 g | 10% |
| Trans fat | 0.04 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 8.6 g | 3% |
| Fiber | 2.2 g | 8% |
| Protein | 6.5 g | 13% |
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) | 180 g | 140 kcal |
| 2 tablespoon (diced) | 35 g | 27 kcal |
| 4 tablespoon (diced) | 70 g | 55 kcal |
| 100 g | 100 g | 78 kcal |
| ½ cup (small) | 100 g | 78 kcal |
| 1 serving (small) | 120 g | 94 kcal |
| 1 cup (medium) | 200 g | 156 kcal |
| 1 serving (large) | 260 g | 203 kcal |
Calculated from 78 calories per 100 g.
Menemen with half an egg is a lighter take on Turkish menemen, made with tomatoes, peppers and half an egg. The vegetables are cooked in a pan first, then the egg is stirred in and cooked until just set.
To make menemen with half an egg, soften chopped peppers in a little oil, add tomatoes and cook until their excess liquid reduces. Stir in beaten egg and take the pan off the heat while the mixture is still tender.
Menemen with half an egg uses a smaller amount of egg for a lighter, more tomato-and-pepper-forward result. The egg still binds the vegetables, but the dish will taste less eggy than a version made with more eggs.
It can have onions, but menemen with half an egg is also commonly made without them. If you include onion, soften it in the pan before adding the peppers and tomatoes so it cooks through and blends into the dish.
Mild green peppers, such as Turkish sivri or similar long green peppers, work well in menemen with half an egg. Use a hot pepper for extra heat, or choose a mild variety if you want the tomatoes to stay prominent.
No, peeling is optional for menemen with half an egg. Leave the skins on for a quicker, more rustic dish, or peel ripe tomatoes if you prefer a smoother texture.
Cook the tomatoes in menemen with half an egg until much of their liquid has evaporated before adding the egg. Watery tomatoes or adding the egg too early can leave the finished dish loose; simmering the vegetables first helps.
Menemen with half an egg is a Turkish pan dish in which egg is stirred into cooked tomatoes and peppers. Shakshuka is often associated with eggs left whole and poached in a spiced tomato sauce, so the texture and presentation differ.
Menemen with half an egg is often served with bread, which is useful for scooping up the tomato and pepper mixture. For a Turkish-style breakfast, you can also serve it with olives, cheese and tea.
Yes, you can reheat menemen with half an egg after storing it promptly in the refrigerator. Warm it gently in a pan, stirring until heated through; the egg may become firmer than it was when freshly cooked.
Vitamins
Vitamin C
32.4mg · 36% DV
Biotin
7.56µg · 25% DV
B12
0.4µg · 17% DV
B2
0.2mg · 15% DV
Minerals
Selenium
10µg · 18% DV
Sodium
378mg · 16% DV
Phosphorus
112mg · 16% DV
Copper
0.11mg · 12% DV
Potassium ⭐
378mg · 11% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 140 calories in 1 serving (medium) (180 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 half egg is a Turkish pan dish of softened tomatoes and peppers finished with half an egg. It is closely associated with Turkish home cooking and is especially popular at breakfast; recipes vary, including whether onion is added.
It is served hot, with the egg stirred into the vegetables, which stay soft and a little saucy. In Turkey it is often eaten with bread for dipping and tea alongside; it also makes a simple light meal. The vegetables make up much of the dish, and at 78 calories per 100 g it is relatively light. For an even lighter version, use oil sparingly, and serve with fresh herbs or crusty bread.
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
2.07g
MONOUNSATURATED
3.87g
POLYUNSATURATED
1.3g
Omega 6:3 ratio 16:1
Above the ideal 4:1 (16:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.