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A soft, glossy mixture of yellow eggs, red tomato pieces and green pepper sits in a shallow pan, topped with crumbles of pale ivory İzmir tulum cheese.
●Low GI

Menemen with İzmir tulum cheese Calories

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

145kcal

GI

15low

POTASSIUM · 100 G

182mg

FIBER · 100 G

0.8g

Quick answer

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.

Menemen with İzmir tulum cheese Nutrition Facts

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%

Menemen with İzmir tulum cheese nutrition facts table · 1 serving (medium) (220 g)

NutrientAmount% DV
Calories319 kcal
Total fat23.3 g30%
Saturated fat8.14 g41%
Trans fat0.26 g
Sodium686 mg30%
Total carbohydrate8.6 g3%
Fiber1.8 g6%
Protein18.5 g37%

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 İzmir tulum cheese?

ServingAmountCalories
1 serving (medium)220 g319 kcal
1 tablespoon (small)20 g29 kcal
2 tablespoon (double)40 g58 kcal
100 g100 g145 kcal
1 piece (half)110 g160 kcal
1 serving (small)160 g232 kcal
1 cup (medium)240 g348 kcal
1 serving (large)300 g435 kcal

Calculated from 145 calories per 100 g.

Frequently Asked Questions About Menemen with İzmir tulum cheese

What is menemen with İzmir tulum cheese?

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.

How do you make menemen with İzmir tulum cheese?

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.

What should you serve with menemen with İzmir tulum cheese?

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.

Does menemen with İzmir tulum cheese traditionally include onion?

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.

When should you add İzmir tulum cheese to menemen with İzmir tulum cheese?

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.

Does İzmir tulum cheese melt in menemen with İzmir tulum cheese?

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.

How do you keep menemen with İzmir tulum cheese from getting watery?

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.

Should the eggs in menemen with İzmir tulum cheese be fully cooked?

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.

Can you make menemen with İzmir tulum cheese ahead of time?

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.

How can you make menemen with İzmir tulum cheese less rich?

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.

Menemen with İzmir tulum cheese Vitamins & Minerals

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

Menemen with İzmir tulum cheese Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

1.3
Low

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

How to Burn Off Menemen with İzmir tulum cheese

To burn the 319 calories in 1 serving (medium) (220 g):

🚶

79min

Walking (5 km/h)

🏃

33min

Running (8 km/h)

🚴

43min

Cycling

🏊

37min

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 İzmir tulum cheese?

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.

How Nutritious Is Menemen with İzmir tulum cheese?

Nutrient density

High

63/ 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

42/ 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 İzmir tulum cheese 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 İzmir tulum cheese Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs yes
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Menemen with İzmir tulum cheese 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

— Not suitable

Low FODMAP

— Not suitable

Menemen with İzmir tulum cheese Fat Profile

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.