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A cooked tomato and pepper mixture; its calorie content varies with the amount of oil used.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Oiled tomato and pepper mixture (150 g) has 143 calories. That works out to 95 calories per 100 g. It contains 6.8 g of carbs, 2 g of protein, 12.5 g of fat and 2.3 g of fiber. Its 37.5 mg of Vitamin C covers 42% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 150 g
143
KCAL / 150G
Carbs
6.8g
· 2% DV
Protein
2g
· 4% DV
Fat
12.5g
· 16% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 18% · Protein 5% · Fat 77%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 143 kcal | |
| Total fat | 12.5 g | 16% |
| Saturated fat | 1.95 g | 10% |
| Trans fat | 0 g | |
| Sodium | 23 mg | 1% |
| Total carbohydrate | 6.8 g | 2% |
| Fiber | 2.3 g | 8% |
| Protein | 2 g | 4% |
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) | 150 g | 143 kcal |
| 1 tablespoon (small) | 15 g | 14 kcal |
| 2 tablespoon (medium) | 30 g | 29 kcal |
| 100 g | 100 g | 95 kcal |
| ½ cup (small) | 100 g | 95 kcal |
| 1 serving (small) | 100 g | 95 kcal |
| 1 cup (medium) | 200 g | 190 kcal |
| 1 serving (large) | 250 g | 238 kcal |
Calculated from 95 calories per 100 g.
Oiled tomato and pepper mixture is made by cooking chopped tomatoes and peppers in oil until soft. Grate or finely chop the tomatoes for a smoother texture, and simmer uncovered so excess liquid can evaporate.
Oiled tomato and pepper mixture can be served warm or cold, spread on bread, or spooned alongside eggs, grilled meat, or rice. It also works as a quick topping for toast or a simple side dish.
Yes, oiled tomato and pepper mixture freezes well. Let it cool, portion it into airtight freezer containers, and thaw only what you need in the refrigerator; reheat thoroughly before serving and do not refreeze a thawed portion.
Oiled tomato and pepper mixture usually keeps for 3–4 days in the refrigerator in a clean, sealed container. Refrigerate it promptly after cooking, and discard it if you notice mold, an unusual smell, or a change in texture.
Oiled tomato and pepper mixture does not have to contain eggs; menemen is a Turkish dish in which eggs are cooked with tomatoes and peppers. You can use the mixture as a base and stir in eggs when making menemen.
Oiled tomato and pepper mixture can turn watery when the tomatoes release more liquid than the cooking allows to evaporate. Simmer it uncovered over low heat, stirring occasionally, until it reaches the thickness you want.
Yes, eggs can be cooked into oiled tomato and pepper mixture. Warm the mixture in a pan, make small spaces for the eggs, and cook until the whites are set; cover the pan briefly if you prefer firmer tops.
Sweet green peppers are a common choice for oiled tomato and pepper mixture, while hot peppers add more heat. Choose peppers that cook at a similar rate, and cut them into evenly sized pieces.
Yes, you can make oiled tomato and pepper mixture with less oil by using a nonstick pan and adding the oil gradually. The tomatoes release liquid as they cook, so add a small splash of water if the mixture begins to stick.
No, peeling tomatoes is not necessary for oiled tomato and pepper mixture. The skins soften during cooking, but you can peel them first if you want a smoother texture; scoring and briefly blanching the tomatoes makes peeling easier.
Vitamins
Vitamin C
37.5mg · 42% DV
Vitamin E
1.8mg · 12% DV
Vitamin A
105µg · 12% DV
Vitamin K
13.5µg · 11% DV
Minerals
Copper
0.12mg · 13% DV
Potassium ⭐
375mg · 11% DV
Manganese
0.22mg · 10% DV
Phosphorus
45mg · 6% DV
Sodium
23mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 143 calories in 1 serving (medium) (150 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.
Oiled tomato and pepper mixture is made by cooking tomatoes and peppers in oil until they soften and their flavours come together. It fits naturally into Turkish home cooking, where the vegetables may be cooked down to a loose, spoonable mixture or left with more texture.
In Turkey, it is often served at breakfast with bread, sometimes alongside eggs, and can also accompany a main meal. The tomatoes bring gentle acidity while the peppers add sweetness; the amount of oil largely determines how rich it tastes. Though vegetable-based, it is not necessarily low in calories, since oil contributes most of its fat. Use a lighter hand with the oil, or serve it with eggs or beans for a more filling meal.
Medium
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.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
1.95g
MONOUNSATURATED
8.55g
POLYUNSATURATED
1.42g
Omega 6:3 ratio 10.6:1
Above the ideal 4:1 (10.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.