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🍳🍄

●Low GI

Mushroom Tofu Menemen Calories

Menemen made with tofu instead of eggs, featuring mushrooms. Vegan protein source, rich in fiber and vitamins.

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

85kcal

GI

35low

POTASSIUM · 100 G

210mg

FIBER · 100 G

2.2g

Quick answer

1 serving (medium) of Mushroom Tofu Menemen (200 g) has 170 calories. That works out to 85 calories per 100 g. It contains 13.6 g of carbs, 12.4 g of protein, 7.2 g of fat and 4.4 g of fiber. Its 26 mg of Vitamin C covers 29% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

Mushroom Tofu Menemen Nutrition Facts

Selected: 1 serving (medium) · 200 g

170

KCAL / 200G

Carbs

13.6g

· 5% DV

Protein

12.4g

· 25% DV

Fat

7.2g

· 9% DV

Fiber

4.4g

· 16% DV

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

Calories come from: Carbs 32% · Protein 29% · Fat 39%

Mushroom Tofu Menemen nutrition facts table · 1 serving (medium) (200 g)

NutrientAmount% DV
Calories170 kcal
Total fat7.2 g9%
Saturated fat1.2 g6%
Trans fat0 g
Sodium360 mg16%
Total carbohydrate13.6 g5%
Fiber4.4 g16%
Protein12.4 g25%

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 Mushroom Tofu Menemen?

ServingAmountCalories
1 serving (medium)200 g170 kcal
100 g100 g85 kcal
1 piece (small)100 g85 kcal
1 serving (small)150 g128 kcal
1 cup (medium)180 g153 kcal
1 piece (medium)200 g170 kcal
1 cup (large)250 g213 kcal
1 serving (large)300 g255 kcal
1 piece (large)300 g255 kcal

Calculated from 85 calories per 100 g.

Frequently Asked Questions About Mushroom Tofu Menemen

How do you make Mushroom Tofu Menemen?

Mushroom Tofu Menemen is made by cooking mushrooms, peppers and tomatoes, then stirring in crumbled tofu. Brown the mushrooms first so their liquid evaporates, and add the tofu near the end to keep its texture.

What kind of tofu works best in Mushroom Tofu Menemen?

Firm or extra-firm tofu works best in Mushroom Tofu Menemen because it can be crumbled and browned without turning mushy. Drain and pat it dry before adding it to the pan.

Does Mushroom Tofu Menemen taste like egg menemen?

No, Mushroom Tofu Menemen does not taste exactly like egg menemen. Tofu has a mild flavor, while mushrooms add an earthy, savory note; black salt can add a subtle egg-like aroma if you enjoy it.

Why is my Mushroom Tofu Menemen watery?

Mushroom Tofu Menemen often turns watery when mushrooms, tomatoes or tofu release liquid into the pan. Cook the mushrooms until their moisture evaporates, drain the tofu well, and simmer the tomatoes uncovered until the mixture thickens.

Is Mushroom Tofu Menemen a traditional Turkish dish?

No, Mushroom Tofu Menemen is a plant-based variation, not the traditional version. Menemen is a Turkish dish commonly made with eggs, tomatoes and peppers; this adaptation replaces the eggs with tofu and adds mushrooms.

Can you meal-prep Mushroom Tofu Menemen?

Yes, you can prepare Mushroom Tofu Menemen ahead and refrigerate it in a covered container for up to three days. Reheat it in a pan over medium-low heat; the mushrooms may soften and release a little liquid.

What spices go well in Mushroom Tofu Menemen?

Black pepper, paprika or chili flakes work well in Mushroom Tofu Menemen, and a pinch of turmeric gives the tofu a golden color. Add the spices while the tomatoes simmer so their flavor spreads through the dish.

What should you serve with Mushroom Tofu Menemen?

Serve Mushroom Tofu Menemen with crusty bread, pita or toasted sourdough to scoop up the tomato sauce. A simple salad or sliced cucumber on the side adds freshness without competing with the savory mushrooms.

Can you freeze Mushroom Tofu Menemen?

Yes, Mushroom Tofu Menemen can be frozen in airtight, portion-sized containers. The mushrooms and tomatoes may become softer and release water after thawing, so thaw it in the refrigerator and reheat it in a pan.

How do you keep tofu from crumbling too much in Mushroom Tofu Menemen?

For chunkier pieces in Mushroom Tofu Menemen, tear firm tofu by hand instead of mashing it with a fork. Brown the pieces briefly before mixing them into the tomato base, and stir gently as the dish finishes cooking.

Mushroom Tofu Menemen Vitamins & Minerals

Vitamins

Vitamin C

26mg · 29% DV

B5

1.4mg · 28% DV

B1

0.26mg · 22% DV

B2

0.28mg · 22% DV

Minerals

Copper

0.26mg · 29% DV

Phosphorus

164mg · 23% DV

Manganese

0.5mg · 22% DV

Sodium

360mg · 16% DV

Potassium ⭐

420mg · 12% DV

Mushroom Tofu Menemen Glycemic Index

GLYCEMIC INDEX

35
Low
0 Low5570100

GLYCEMIC LOAD

8
Low

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

How to Burn Off Mushroom Tofu Menemen

To burn the 170 calories in 1 serving (medium) (200 g):

🚶

42min

Walking (5 km/h)

🏃

17min

Running (8 km/h)

🚴

23min

Cycling

🏊

20min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Mushroom Tofu Menemen?

Mushroom tofu menemen is a plant-based take on Turkey’s menemen, a pan-cooked dish of tomatoes and green peppers. Here, tofu takes the place of the usual eggs, while mushrooms add a hearty, tender bite.

In Turkey, menemen is a familiar breakfast, often served hot with bread for dipping and tea alongside; this version also works well for brunch or a quick supper. The tomatoes bring gentle tang and sweetness, balanced by the peppers and savoury mushrooms. It provides plant protein as well as fibre. Serve it with whole-grain bread for a more filling meal, or use a light hand with the oil for a less rich pan.

How Nutritious Is Mushroom Tofu Menemen?

Nutrient density

High

65/ 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

52/ 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 Mushroom Tofu Menemen 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 Mushroom Tofu Menemen Contain Allergens?

Contains these allergens:

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

Which Diets Is Mushroom Tofu Menemen Good For?

Vegan

✓ 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

Mushroom Tofu Menemen Fat Profile

SATURATED

1.2g

MONOUNSATURATED

2.2g

POLYUNSATURATED

2.4g

⚖️

Omega 6:3 ratio 4.4:1

Above the ideal 4:1 (4.4:1).

Compare Mushroom Tofu Menemen

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Foods Similar to Mushroom Tofu Menemen

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45 kcal

🥤

Protein Powder

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Nutrition data compiled from USDA FoodData Central and scientific sources.