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A glossy, chunky red mixture of chopped tomatoes and green peppers, with small pieces suspended in golden oil.
●Low GI

Oily menemen mix Calories

Tomato, pepper, and oil-based menemen mix

In season: Summer · Autumn

CALORIES · 100 G

92kcal

GI

28low

POTASSIUM · 100 G

240mg

FIBER · 100 G

1.8g

Quick answer

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.

Oily menemen mix Nutrition Facts

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%

Oily menemen mix nutrition facts table · 2 tablespoon (medium) (35 g)

NutrientAmount% DV
Calories32 kcal
Total fat2.3 g3%
Saturated fat0.33 g2%
Trans fat0.01 g
Sodium112 mg5%
Total carbohydrate2.4 g1%
Fiber0.6 g2%
Protein0.6 g1%

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 2 Tablespoons of Oily menemen mix?

ServingAmountCalories
2 tablespoon (medium)35 g32 kcal
1 tablespoon (small)18 g17 kcal
0.25 cup (quarter)60 g55 kcal
4 tablespoon (large)70 g64 kcal
1 serving (small)80 g74 kcal
100 g100 g92 kcal
½ cup (half)120 g110 kcal
1 serving (large)150 g138 kcal
1 cup (whole)240 g221 kcal

Calculated from 92 calories per 100 g.

Frequently Asked Questions About Oily menemen mix

How do you use Oily menemen mix?

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.

Can you add eggs to Oily menemen mix?

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.

What is in Oily menemen mix?

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.

Does Oily menemen mix need extra oil in the pan?

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.

How can you thicken watery Oily menemen mix?

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.

Can Oily menemen mix replace tomato paste?

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.

Can you cook Oily menemen mix straight from the jar?

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.

How should you store Oily menemen mix after opening?

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.

Can you freeze Oily menemen mix?

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.

What can you make with Oily menemen mix besides menemen?

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.

Oily menemen mix Vitamins & Minerals

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

Oily menemen mix Glycemic Index

GLYCEMIC INDEX

28
Low
0 Low5570100

GLYCEMIC LOAD

0.9
Low

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

How to Burn Off Oily menemen mix

To burn the 32 calories in 2 tablespoon (medium) (35 g):

🚶

8min

Walking (5 km/h)

🏃

3min

Running (8 km/h)

🚴

4min

Cycling

🏊

4min

Swimming

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

What is Oily menemen mix?

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.

How Nutritious Is Oily menemen mix?

Nutrient density

Medium

54/ 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

42/ 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 Oily menemen mix Processed?

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.

Does Oily menemen mix Contain Allergens?

No known major allergens

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

Which Diets Is Oily menemen mix 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

Oily menemen mix Fat Profile

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.