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Menemen with olive oil and spinach Calories
Traditional Turkish menemen made with eggs, tomatoes, peppers, spinach, and olive oil
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Menemen with olive oil and spinach (180 g) has 194 calories. That works out to 108 calories per 100 g. It contains 7 g of carbs, 10.4 g of protein, 13.7 g of fat and 2.2 g of fiber. Its 104.4 µg of Vitamin K covers 87% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Menemen with olive oil and spinach Nutrition Facts
Selected: 1 serving (medium) · 180 g
194
KCAL / 180G
Carbs
7g
· 3% DV
Protein
10.4g
· 21% DV
Fat
13.7g
· 18% 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 15% · Protein 22% · Fat 63%
Menemen with olive oil and spinach nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 194 kcal | |
| Total fat | 13.7 g | 18% |
| Saturated fat | 3.06 g | 15% |
| Trans fat | 0.05 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 7 g | 3% |
| Fiber | 2.2 g | 8% |
| Protein | 10.4 g | 21% |
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 olive oil and spinach?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 194 kcal |
| 1 tablespoon (grated) | 20 g | 22 kcal |
| 2 tablespoon (grated) | 40 g | 43 kcal |
| 1 piece (half) | 90 g | 97 kcal |
| 100 g | 100 g | 108 kcal |
| 1 serving (small) | 120 g | 130 kcal |
| 1 cup (whole) | 200 g | 216 kcal |
| 1 serving (large) | 260 g | 281 kcal |
Calculated from 108 calories per 100 g.
Frequently Asked Questions About Menemen with olive oil and spinach
What is menemen with olive oil and spinach?
Menemen with olive oil and spinach is a Turkish egg dish cooked with tomatoes, peppers, spinach, and olive oil. The spinach gives the familiar tomato-and-egg skillet a greener flavor and softer texture; it is usually served hot.
How do you make menemen with olive oil and spinach?
Cook the peppers and tomatoes in olive oil first, then stir in the spinach until it wilts. Add the eggs and cook gently, stirring or leaving them more intact according to preference. Take the pan off the heat while the eggs are still tender.
How is menemen with olive oil and spinach different from regular menemen?
Menemen with olive oil and spinach includes leafy spinach, which is not a standard ingredient in basic menemen. It adds a mild earthy taste and more volume, while the dish keeps its usual tomato, pepper, and egg base.
Can you use frozen spinach in menemen with olive oil and spinach?
Yes, frozen spinach works in menemen with olive oil and spinach. Thaw it and squeeze out excess liquid before adding it to the pan; otherwise, it can make the tomato mixture watery and slow the eggs from setting.
Should you cook the spinach before adding eggs to menemen with olive oil and spinach?
Yes, let the spinach wilt in the tomato-and-pepper mixture before adding eggs to menemen with olive oil and spinach. This gives excess moisture time to evaporate and prevents the spinach from staying tough while the eggs cook.
How do you keep menemen with olive oil and spinach from getting watery?
To keep menemen with olive oil and spinach from getting watery, dry the washed spinach well and cook down the tomatoes before adding eggs. If using frozen spinach, thaw and squeeze it first, and avoid overcrowding the pan.
What should you serve with menemen with olive oil and spinach?
Serve menemen with olive oil and spinach with crusty bread or warm flatbread, which is useful for scooping up the egg and tomato. A simple cucumber-and-herb salad or olives also works without competing with the spinach.
Can you make menemen with olive oil and spinach ahead of time?
You can prepare the tomato, pepper, and spinach mixture ahead, but menemen with olive oil and spinach is best finished with eggs just before serving. Cooked eggs tend to firm up during storage and reheating.
Can menemen with olive oil and spinach be frozen?
Freezing menemen with olive oil and spinach is not ideal because cooked eggs can turn rubbery and the vegetables may release water when thawed. For a better texture, freeze only the cooked tomato, pepper, and spinach base, then add fresh eggs later.
How should you reheat menemen with olive oil and spinach?
Reheat menemen with olive oil and spinach gently in a covered pan over low heat, stirring occasionally until hot throughout. You can also use a microwave in short bursts, but stop as soon as it is heated to avoid tough eggs.
Menemen with olive oil and spinach Vitamins & Minerals
Vitamins
Vitamin K
104.4µg · 87% DV
Biotin
14.4µg · 48% DV
Vitamin A
297µg · 33% DV
B12
0.76µg · 32% DV
Minerals
Selenium
19µg · 35% DV
Phosphorus
184mg · 26% DV
Iodine
32µg · 21% DV
Manganese
0.43mg · 19% DV
Sodium
324mg · 14% DV
Potassium ⭐
459mg · 14% DV
Menemen with olive oil and spinach Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Menemen with olive oil and spinach
To burn the 194 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.
What is Menemen with olive oil and spinach?
Menemen with olive oil and spinach is a Turkish pan-cooked dish of eggs with tomatoes, peppers and spinach, finished with olive oil. Menemen is a familiar home-style favourite in Turkey, especially at breakfast; the vegetables soften in the pan before the eggs are stirred in or left to set gently.
It is tender and lightly saucy, with the sweetness of cooked tomatoes and peppers balanced by spinach. Serve it hot, often with bread for scooping; it also makes an easy light meal beyond breakfast. Eggs provide protein, while olive oil contributes much of the dish’s fat and the vegetables add some fibre. For a lighter plate, use a measured pour of oil and pair it with fresh greens or a modest portion of bread.
How Nutritious Is Menemen with olive oil and spinach?
Nutrient density
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.
Satiety score
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.
Is Menemen with olive oil and spinach 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 olive oil and spinach Contain Allergens?
Contains these allergens:
Which Diets Is Menemen with olive oil and spinach 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 olive oil and spinach Fat Profile
SATURATED
3.06g
MONOUNSATURATED
6.48g
POLYUNSATURATED
1.98g
Omega 6:3 ratio 11.9:1
Above the ideal 4:1 (11.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.