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Menemen with whole wheat flour Calories
Fiber-containing Turkish egg scramble with tomatoes, peppers, and whole wheat flour
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Menemen with whole wheat flour (220 g) has 246 calories. That works out to 112 calories per 100 g. It contains 22.4 g of carbs, 13.6 g of protein, 12.3 g of fat and 4.6 g of fiber. Its 49.5 mg of Vitamin C covers 55% of the Daily Value. Its glycemic index is 33 (low), so it raises blood sugar slowly.
Menemen with whole wheat flour Nutrition Facts
Selected: 1 serving (medium) · 220 g
246
KCAL / 220G
Carbs
22.4g
· 8% DV
Protein
13.6g
· 27% DV
Fat
12.3g
· 16% DV
Fiber
4.6g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 35% · Protein 21% · Fat 44%
Menemen with whole wheat flour nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 246 kcal | |
| Total fat | 12.3 g | 16% |
| Saturated fat | 2.9 g | 14% |
| Trans fat | 0.02 g | |
| Sodium | 260 mg | 11% |
| Total carbohydrate | 22.4 g | 8% |
| Fiber | 4.6 g | 16% |
| Protein | 13.6 g | 27% |
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 whole wheat flour?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 246 kcal |
| 1 piece (small) | 80 g | 90 kcal |
| 100 g | 100 g | 112 kcal |
| 1 serving (small) | 120 g | 134 kcal |
| 1 cup (medium) | 180 g | 202 kcal |
| 1 cup (large) | 270 g | 302 kcal |
| 1 serving (large) | 330 g | 370 kcal |
Calculated from 112 calories per 100 g.
Frequently Asked Questions About Menemen with whole wheat flour
What is menemen with whole wheat flour?
Menemen with whole wheat flour is a variation of Turkish menemen, a pan-cooked dish of eggs, tomatoes and peppers. The flour thickens the tomato mixture and gives the dish a heartier texture; it is not essential to classic menemen.
How do you make menemen with whole wheat flour?
Cook peppers in a little oil, add chopped tomatoes and let them soften, then stir in whole wheat flour gradually. Add the eggs last and cook until they reach your preferred consistency, stirring gently if you want them scrambled through.
Why is whole wheat flour added to menemen?
Whole wheat flour thickens the tomato juices, so menemen with whole wheat flour is less runny and has a more substantial texture. Add it sparingly and stir it into the tomato mixture before the eggs go in.
Is onion used in menemen with whole wheat flour?
Yes, onion can be added to menemen with whole wheat flour, but it is a matter of preference rather than a requirement. Soften finely chopped onion in the pan before adding peppers; you can also leave it out.
How do you stop menemen with whole wheat flour from becoming lumpy?
Sprinkle the whole wheat flour into the softened tomato mixture a little at a time while stirring. You can also whisk it with a small splash of cold water first, then stir that mixture into the pan before adding the eggs.
How can you fix watery menemen with whole wheat flour?
Let the tomato and pepper mixture simmer uncovered before adding the eggs, so excess liquid can evaporate. If it is still thin, mix a little whole wheat flour with cold water and stir it in gradually rather than adding dry flour all at once.
What should you serve with menemen with whole wheat flour?
Menemen with whole wheat flour is commonly served hot with bread for scooping, alongside olives, cheese or sliced vegetables. Since the flour makes the dish thicker, it can also be served as a standalone brunch or light meal.
Can you prepare menemen with whole wheat flour ahead of time?
You can cook the pepper and tomato base ahead, but add the eggs and whole wheat flour close to serving for the best texture. The flour can thicken the base as it sits, so stir in a little water if needed before finishing.
How long does menemen with whole wheat flour keep in the fridge?
Store leftover menemen with whole wheat flour in a covered container in the refrigerator and eat it within 1–2 days. Refrigerate it once it has cooled, and avoid leaving the egg dish at room temperature for an extended time.
Can you reheat menemen with whole wheat flour?
Yes, reheat menemen with whole wheat flour gently in a pan over low heat, stirring occasionally so the thickened tomato mixture does not stick. Stop as soon as it is hot; prolonged heating can make the eggs rubbery.
Menemen with whole wheat flour Vitamins & Minerals
Vitamins
Vitamin C
49.5mg · 55% DV
Biotin
13.64µg · 45% DV
B12
1.06µg · 44% DV
B2
0.48mg · 37% DV
Minerals
Selenium
28µg · 51% DV
Manganese
1.06mg · 46% DV
Phosphorus
266mg · 38% DV
Copper
0.31mg · 34% DV
Potassium ⭐
568mg · 17% DV
Sodium
260mg · 11% DV
Menemen with whole wheat flour Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Menemen with whole wheat flour
To burn the 246 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.
What is Menemen with whole wheat flour?
Menemen with whole wheat flour is a version of the Turkish egg dish made by cooking eggs with tomatoes and peppers in a pan, with whole wheat flour added for body. Recipes vary in how much flour they use and when it goes in. In Turkey, menemen is a familiar breakfast, often brought straight to the table in its pan.
The eggs stay soft, while the tomatoes bring gentle sweetness and tang and the peppers add a fresh savoury note. The flour makes the mixture more substantial. Serve it hot with bread; it also works well for a simple lunch or brunch. Eggs contribute protein, while the vegetables and whole wheat flour add fibre. For a lighter meal, use less oil and pair it with a crisp salad.
How Nutritious Is Menemen with whole wheat flour?
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 whole wheat flour 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 whole wheat flour Contain Allergens?
Contains these allergens:
Which Diets Is Menemen with whole wheat flour Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not 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 whole wheat flour Fat Profile
SATURATED
2.9g
MONOUNSATURATED
5.61g
POLYUNSATURATED
2.02g
Omega 6:3 ratio 9.6:1
Above the ideal 4:1 (9.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.