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Traditional menemen with eggs, tomatoes, peppers, and walnuts; rich in protein and healthy fats.
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 339 kcal | |
| Total fat | 25.5 g | 33% |
| Saturated fat | 5.28 g | 26% |
| Trans fat | 0.07 g | |
| Sodium | 462 mg | 20% |
| Total carbohydrate | 10.6 g | 4% |
| Fiber | 2.9 g | 10% |
| Protein | 15.8 g | 32% |
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 | 339 kcal |
| 1 tablespoon (small) | 20 g | 31 kcal |
| 100 g | 100 g | 154 kcal |
| 1 piece (half) | 110 g | 169 kcal |
| 1 serving (small) | 160 g | 246 kcal |
| 1 cup (medium) | 240 g | 370 kcal |
| 1 serving (large) | 300 g | 462 kcal |
| 2 cup (double) | 480 g | 739 kcal |
Calculated from 154 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 339 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 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.
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
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.