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Tomato, pepper, and oil-based menemen mix
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Oily menemen mix (35 g) has 32 calories. That works out to 92 calories per 100 g. It contains 2.4 g of carbs, 0.6 g of protein, 2.3 g of fat and 0.6 g of fiber. Its 8.4 mg of Vitamin C covers 9% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (medium) · 35 g
32
KCAL / 35G
Carbs
2.4g
· 1% DV
Protein
0.6g
· 1% DV
Fat
2.3g
· 3% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 29% · Protein 7% · Fat 64%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 32 kcal | |
| Total fat | 2.3 g | 3% |
| Saturated fat | 0.33 g | 2% |
| Trans fat | 0.01 g | |
| Sodium | 112 mg | 5% |
| Total carbohydrate | 2.4 g | 1% |
| Fiber | 0.6 g | 2% |
| Protein | 0.6 g | 1% |
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 |
|---|---|---|
| 2 tablespoon (medium) | 35 g | 32 kcal |
| 1 tablespoon (small) | 18 g | 17 kcal |
| 0.25 cup (quarter) | 60 g | 55 kcal |
| 4 tablespoon (large) | 70 g | 64 kcal |
| 1 serving (small) | 80 g | 74 kcal |
| 100 g | 100 g | 92 kcal |
| ½ cup (half) | 120 g | 110 kcal |
| 1 serving (large) | 150 g | 138 kcal |
| 1 cup (whole) | 240 g | 221 kcal |
Calculated from 92 calories per 100 g.
Heat Oily menemen mix in a pan, then add eggs to make menemen. It already contains tomatoes, peppers and oil, so extra cooking oil is often unnecessary. Taste it before adding salt, since prepared mixes can vary.
Yes, eggs are added separately to Oily menemen mix to make the familiar egg-and-vegetable dish. Warm the mix first, then crack in the eggs and either stir them through or leave the yolks whole as they cook.
Oily menemen mix is based on tomatoes, peppers and oil. Ingredients can differ between versions, so check the package for additions such as onion, salt or spices before deciding how to season the finished dish.
Usually not, because Oily menemen mix already contains oil. Heat it in the pan first and add more only if it sticks or you prefer a richer result; adding oil automatically can make the finished menemen greasy.
Simmer watery Oily menemen mix uncovered before adding eggs so excess liquid can evaporate. Stir occasionally over moderate heat to keep it from catching on the pan, then add the eggs once the vegetables reach the texture you want.
Oily menemen mix can replace tomato paste in some quick sauces, but it is not a like-for-like swap. It brings peppers, oil and its own texture and seasoning, so reduce other liquids and taste before adding salt.
Yes, you can cook Oily menemen mix straight from the jar; it does not need soaking or advance preparation. Spoon it into a pan and heat it thoroughly before serving or adding eggs.
Keep opened Oily menemen mix refrigerated in a clean, tightly covered container. Use a clean utensil each time and follow the package’s storage directions and use-by guidance; discard it if its smell or appearance changes.
Yes, Oily menemen mix can be frozen in meal-sized portions in airtight containers. Thaw it in the refrigerator and cook it soon afterward; avoid refreezing it once thawed.
Use Oily menemen mix as a quick base for pasta sauce, a warm toast topping or a vegetable-and-bean skillet. Heat it through and taste before adding extra seasoning, since the mix already contributes oil and tomato-pepper flavor.
Vitamins
Vitamin C
8.4mg · 9% DV
Vitamin E
0.66mg · 4% DV
Vitamin K
2.97µg · 2% DV
B6
0.04mg · 2% DV
Minerals
Sodium
112mg · 5% DV
Copper
0.02mg · 2% DV
Potassium ⭐
84mg · 2% DV
Manganese
0.04mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 32 calories in 2 tablespoon (medium) (35 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.
Oily menemen mix is a cooked base of tomatoes and peppers with oil, made for menemen, the Turkish egg dish. It saves the step of softening the vegetables from scratch; eggs are usually added in the pan just before serving.
In Turkey, menemen is a familiar breakfast, often eaten with bread and tea, though it also makes a quick lunch or supper. The eggs can be stirred through until just set or left with soft yolks, depending on preference. The mix brings vegetable flavour and some fibre, while the oil gives it richness and makes the finished dish more filling. Warm it in a pan without adding more oil, then serve with crusty bread or a fresh salad for a lighter 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 3
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
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.33g
MONOUNSATURATED
1.12g
POLYUNSATURATED
0.54g
Omega 6:3 ratio 17:1
Above the ideal 4:1 (17:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.