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Soft yellow eggs are loosely folded with red tomato and green pepper, with chopped walnut pieces scattered over the moist mixture in a shallow serving pan.
●Low GI

Menemen with walnuts Calories

Traditional menemen with eggs, tomatoes, peppers, and walnuts; rich in protein and healthy fats.

In season: Summer · Autumn

CALORIES · 100 G

154kcal

GI

15low

POTASSIUM · 100 G

238mg

FIBER · 100 G

1.3g

Quick answer

1 serving (medium) of Menemen with walnuts (220 g) has 339 calories. That works out to 154 calories per 100 g. It contains 10.6 g of carbs, 15.8 g of protein, 25.5 g of fat and 2.9 g of fiber. Its 18.7 µg of Biotin covers 62% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Menemen with walnuts Nutrition Facts

Selected: 1 serving (medium) · 220 g

339

KCAL / 220G

Carbs

10.6g

· 4% DV

Protein

15.8g

· 32% DV

Fat

25.5g

· 33% DV

Fiber

2.9g

· 10% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 13% · Protein 19% · Fat 68%

Menemen with walnuts nutrition facts table · 1 serving (medium) (220 g)

NutrientAmount% DV
Calories339 kcal
Total fat25.5 g33%
Saturated fat5.28 g26%
Trans fat0.07 g
Sodium462 mg20%
Total carbohydrate10.6 g4%
Fiber2.9 g10%
Protein15.8 g32%

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 walnuts?

ServingAmountCalories
1 serving (medium)220 g339 kcal
1 tablespoon (small)20 g31 kcal
100 g100 g154 kcal
1 piece (half)110 g169 kcal
1 serving (small)160 g246 kcal
1 cup (medium)240 g370 kcal
1 serving (large)300 g462 kcal
2 cup (double)480 g739 kcal

Calculated from 154 calories per 100 g.

Frequently Asked Questions About Menemen with walnuts

What is menemen with walnuts?

Menemen with walnuts is a Turkish egg dish cooked with tomatoes and peppers, with walnuts added for a nutty flavor and crunch. It is commonly served warm with bread, often as part of breakfast.

How do you make menemen with walnuts?

Soften the peppers and tomatoes in a pan, then add the eggs and cook gently until they reach your preferred texture. Stir in chopped walnuts near the end so they warm through without burning.

Are walnuts traditionally used in menemen?

Walnuts are an addition rather than a defining ingredient in classic menemen, which is made with eggs, tomatoes, and peppers. In menemen with walnuts, they bring extra crunch and a richer, nutty taste.

When should you add walnuts to menemen with walnuts?

Add the walnuts to menemen with walnuts near the end of cooking, once the eggs are nearly set. This keeps the nuts from scorching in the hot pan and helps them retain some crunch.

Should menemen with walnuts have onions?

Menemen with walnuts can be made with or without onions; both styles are common in home cooking. If you use onion, soften it before adding the peppers and tomatoes, then add the walnuts near the end.

How do you keep menemen with walnuts from turning watery?

Cook the tomatoes in menemen with walnuts until their excess liquid has reduced before adding the eggs. Leaving the pan uncovered helps the mixture thicken and keeps the finished eggs from sitting in a pool of tomato juice.

What bread goes best with menemen with walnuts?

Crusty bread or warm flatbread goes well with menemen with walnuts because it is easy to dip into the soft eggs and tomato. The walnuts already add texture, so a simple bread is a good pairing.

Can you add cheese to menemen with walnuts?

Yes, cheese can be added to menemen with walnuts, though it changes the flavor and makes the dish richer. Stir it in near the end, and taste before adding salt if the cheese is salty.

Is menemen with walnuts the same as shakshuka?

No, menemen with walnuts is a Turkish egg dish, while shakshuka is a related dish with its own regional variations and seasonings. Menemen is often stirred as the eggs cook; shakshuka commonly leaves eggs nestled in the sauce.

Can you reheat leftover menemen with walnuts?

Yes, refrigerate leftover menemen with walnuts in a covered container and reheat only the portion you plan to eat until steaming hot. The eggs may become firmer on reheating, and the walnuts may lose some of their crunch.

Menemen with walnuts Vitamins & Minerals

Vitamins

Biotin

18.7µg · 62% DV

B12

1.21µg · 50% DV

Vitamin C

39.6mg · 44% DV

B2

0.48mg · 37% DV

Minerals

Selenium

30µg · 55% DV

Phosphorus

282mg · 40% DV

Copper

0.31mg · 34% DV

Manganese

0.62mg · 27% DV

Sodium

462mg · 20% DV

Potassium ⭐

524mg · 15% DV

Menemen with walnuts Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

2.6
Low

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

How to Burn Off Menemen with walnuts

To burn the 339 calories in 1 serving (medium) (220 g):

🚶

84min

Walking (5 km/h)

🏃

35min

Running (8 km/h)

🚴

46min

Cycling

🏊

40min

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 walnuts?

Menemen with walnuts is a Turkish pan-cooked dish of eggs gently set with tomatoes and peppers, finished with chopped walnuts. The walnuts add a slightly crunchy bite and a mellow, earthy note to the soft eggs and juicy vegetables.

In Turkey, menemen is often served hot at breakfast, with bread for scooping and tea alongside; it also works well for a relaxed brunch or a quick supper. This version provides protein as well as a notable amount of fat, with 7.2 g of protein per 100 g. For a lighter meal, use oil sparingly and serve it with a crisp salad or extra vegetables.

How Nutritious Is Menemen with walnuts?

Nutrient density

High

71/ 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 walnuts 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 walnuts Contain Allergens?

Contains these allergens:

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

Which Diets Is Menemen with walnuts 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 walnuts Fat Profile

SATURATED

5.28g

MONOUNSATURATED

9.02g

POLYUNSATURATED

5.94g

⚖️

Omega 6:3 ratio 6.4:1

Above the ideal 4:1 (6.4:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.