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Traditional menemen made with eggs, tomatoes, peppers, and İzmir tulum cheese; rich in protein and calcium.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Menemen with İzmir tulum cheese (220 g) has 319 calories. That works out to 145 calories per 100 g. It contains 8.6 g of carbs, 18.5 g of protein, 23.3 g of fat and 1.8 g of fiber. Its 22.4 µg of Biotin covers 75% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 220 g
319
KCAL / 220G
Carbs
8.6g
· 3% DV
Protein
18.5g
· 37% DV
Fat
23.3g
· 30% 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 11% · Protein 23% · Fat 66%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 319 kcal | |
| Total fat | 23.3 g | 30% |
| Saturated fat | 8.14 g | 41% |
| Trans fat | 0.26 g | |
| Sodium | 686 mg | 30% |
| Total carbohydrate | 8.6 g | 3% |
| Fiber | 1.8 g | 6% |
| Protein | 18.5 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 | 319 kcal |
| 1 tablespoon (small) | 20 g | 29 kcal |
| 2 tablespoon (double) | 40 g | 58 kcal |
| 100 g | 100 g | 145 kcal |
| 1 piece (half) | 110 g | 160 kcal |
| 1 serving (small) | 160 g | 232 kcal |
| 1 cup (medium) | 240 g | 348 kcal |
| 1 serving (large) | 300 g | 435 kcal |
Calculated from 145 calories per 100 g.
Menemen with İzmir tulum cheese is a Turkish egg dish cooked with tomatoes and peppers, finished with İzmir tulum, a distinctive salty cheese. The cheese gives the soft egg-and-vegetable mixture a sharper, richer flavor than plain menemen.
To make menemen with İzmir tulum cheese, soften peppers in a pan, add tomatoes and cook until saucy, then stir in the eggs. Crumble the cheese over the eggs near the end and cook briefly, just until it softens.
Serve menemen with İzmir tulum cheese hot with crusty bread or pide for scooping up the tomato and egg. Turkish breakfast favorites such as olives and tea also work well; the cheese is already salty, so extra salty sides are optional.
Menemen with İzmir tulum cheese can be made with or without onion; there is no single version everyone follows. If you add onion, soften it in the pan before the peppers and tomatoes so it becomes tender rather than sharp.
Add the İzmir tulum to menemen with İzmir tulum cheese when the eggs are nearly cooked. A brief time in the hot pan softens the crumbly cheese while keeping its distinct flavor and preventing it from making the dish overly salty.
İzmir tulum cheese softens in menemen with İzmir tulum cheese, but it usually does not melt into the stretchy texture of mozzarella. Crumble it over the pan for small savory pockets, or stir it in briefly for a more even flavor.
To keep menemen with İzmir tulum cheese from getting watery, cook the chopped tomatoes until some of their liquid evaporates before adding the eggs. Use moderate heat and avoid covering the pan, which traps steam and adds moisture back to the dish.
The eggs in menemen with İzmir tulum cheese can be cooked soft or set, depending on your preference. For a creamy result, take the pan off the heat while the eggs are still slightly loose; residual heat will continue cooking them.
Menemen with İzmir tulum cheese is best cooked just before serving because reheated eggs can become firm and release liquid. You can chop the peppers and tomatoes ahead, then cook the dish fresh and add the cheese at the end.
To make menemen with İzmir tulum cheese less rich, use less cooking oil and add a smaller amount of the strongly flavored cheese. The tomato, pepper, and egg still make a satisfying dish, while reducing the cheese also cuts back on salt.
Vitamins
Biotin
22.44µg · 75% DV
B12
1.36µg · 57% DV
B2
0.53mg · 41% DV
B5
1.58mg · 32% DV
Minerals
Selenium
37µg · 67% DV
Phosphorus
343mg · 49% DV
Calcium
370mg · 37% DV
Sodium
686mg · 30% DV
Potassium ⭐
400mg · 12% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 319 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 İzmir tulum cheese is a Turkish pan-cooked dish of eggs, tomatoes and peppers, finished with İzmir’s tangy, slightly salty tulum cheese. The vegetables soften into a juicy base, while the eggs can be left soft or cooked through to suit your preference.
In Turkey, it is commonly served hot for breakfast, often with bread for scooping and tea alongside. It also makes an easy light meal at other times of day. Eggs and cheese give it a protein-rich character, and the cheese contributes calcium. For a lighter pan, use a modest amount of oil and add the cheese near the end so its flavour stays noticeable.
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
8.14g
MONOUNSATURATED
9.68g
POLYUNSATURATED
2.86g
Omega 6:3 ratio 12.3:1
Above the ideal 4:1 (12.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.