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Protein-rich egg breakfast with tomatoes, peppers, and salami
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Menemen with salami (220 g) has 315 calories. That works out to 143 calories per 100 g. It contains 7.9 g of carbs, 20.7 g of protein, 22.4 g of fat and 2 g of fiber. Its 45.1 µg of Selenium covers 82% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 220 g
315
KCAL / 220G
Carbs
7.9g
· 3% DV
Protein
20.7g
· 41% DV
Fat
22.4g
· 29% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 26% · Fat 64%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 315 kcal | |
| Total fat | 22.4 g | 29% |
| Saturated fat | 7 g | 35% |
| Trans fat | 0.09 g | |
| Sodium | 959 mg | 42% |
| Total carbohydrate | 7.9 g | 3% |
| Fiber | 2 g | 7% |
| Protein | 20.7 g | 41% |
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 | 315 kcal |
| 1 piece (small) | 65 g | 93 kcal |
| 100 g | 100 g | 143 kcal |
| 1 serving (small) | 120 g | 172 kcal |
| 1 serving (medium) | 180 g | 257 kcal |
| 1 cup (medium) | 200 g | 286 kcal |
| 1 serving (large) | 220 g | 315 kcal |
| 1 cup (large) | 280 g | 400 kcal |
| 1 serving (extra large) | 300 g | 429 kcal |
Calculated from 143 calories per 100 g.
Menemen with salami is a Turkish-style egg dish cooked with tomatoes and peppers, with sliced salami added for a savory, seasoned flavor. It is usually served hot for breakfast, often with bread to scoop up the soft eggs and tomato.
To make menemen with salami, soften chopped peppers in a pan, add tomatoes, and cook until they begin to break down. Stir in sliced salami, then add the eggs and cook gently until they reach your preferred texture.
Add the salami after the tomatoes have softened and before the eggs go into the pan. This warms the slices and lets their savory flavor blend into the sauce without overcooking them or making their edges tough.
Menemen with salami is a Turkish variation of menemen, with eggs mixed or softly cooked into a tomato-and-pepper base and salami added. Shakshuka more often leaves the eggs whole in the sauce and may use a different blend of spices.
Mild, thinly sliced salami works well in menemen because it heats quickly and does not overpower the tomatoes and peppers. Beef or poultry salami can both be used; taste the finished dish before adding salt, since salami can be salty.
Menemen with salami turns watery when the tomatoes release liquid faster than it can evaporate, especially if the eggs are added too soon. Let the tomato mixture cook down first, and avoid crowding the pan so moisture can escape.
Yes, cheese can be added to menemen with salami; grated kaşar or another melting cheese gives it a richer, stretchy finish. Sprinkle it in near the end so it melts, and remember that both cheese and salami may already add plenty of salt.
Serve menemen with salami with crusty bread, pita, or flatbread to scoop up the eggs and tomato mixture. A simple side of cucumber, olives, or fresh greens balances the savory dish without competing with its flavor.
Yes, refrigerate leftover menemen with salami in a covered container and reheat it thoroughly before eating. Because it contains cooked eggs, do not leave it out for an extended period, and avoid repeatedly cooling and reheating the same portion.
Menemen with salami provides protein from eggs along with tomatoes and peppers, but salami is processed meat and can contribute substantial salt. For a lighter version, use less salami and add more vegetables rather than relying on extra cheese or salt.
Vitamins
B12
1.85µg · 77% DV
Biotin
17.82µg · 59% DV
B2
0.59mg · 45% DV
Vitamin C
36.3mg · 40% DV
Minerals
Selenium
45µg · 82% DV
Phosphorus
330mg · 47% DV
Sodium
959mg · 42% DV
Iodine
46µg · 31% DV
Potassium ⭐
466mg · 14% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 315 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 salami brings together eggs, tomatoes and peppers, cooked in a pan in the style of Turkish menemen, with salami added for a heartier version. Menemen is closely associated with breakfast in Turkey, though it also makes a quick meal at other times of day.
The eggs can be left soft and gently set in the juicy vegetables, or cooked a little firmer to suit your preference. It is usually served hot with bread; in Turkey, it often appears on a breakfast table alongside tea. Eggs and salami make it a protein-rich option, while the tomatoes and peppers add freshness. For a lighter pan, use less salami and cooking oil, or add extra peppers.
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 3
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
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
7g
MONOUNSATURATED
10.16g
POLYUNSATURATED
2.68g
Omega 6:3 ratio 12.8:1
Above the ideal 4:1 (12.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.