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Traditional Turkish egg dish with vegetables and protein
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Onion menemen with two eggs (350 g) has 368 calories. That works out to 105 calories per 100 g. It contains 15.8 g of carbs, 18.6 g of protein, 25.6 g of fat and 4.2 g of fiber. Its 50.8 µg of Selenium covers 92% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 350 g
368
KCAL / 350G
Carbs
15.8g
· 6% DV
Protein
18.6g
· 37% DV
Fat
25.6g
· 33% DV
Fiber
4.2g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 17% · Protein 20% · Fat 63%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 368 kcal | |
| Total fat | 25.6 g | 33% |
| Saturated fat | 5.43 g | 27% |
| Trans fat | 0.07 g | |
| Sodium | 217 mg | 9% |
| Total carbohydrate | 15.8 g | 6% |
| Fiber | 4.2 g | 15% |
| Protein | 18.6 g | 37% |
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) | 350 g | 368 kcal |
| 100 g | 100 g | 105 kcal |
| 1 piece (whole) | 100 g | 105 kcal |
| 1 serving (small) | 180 g | 189 kcal |
| 1 cup (medium) | 220 g | 231 kcal |
| 1 cup (large) | 330 g | 347 kcal |
| 1 serving (large) | 500 g | 525 kcal |
| 1 serving (double) | 700 g | 735 kcal |
| 1 serving (triple) | 1050 g | 1103 kcal |
Calculated from 105 calories per 100 g.
Onion menemen with two eggs is a Turkish dish of eggs gently cooked with onion, tomatoes and usually peppers. It is commonly served hot for breakfast, often with bread to scoop up the soft vegetables and egg.
Cook chopped onion in a little oil until soft, then add peppers and tomatoes. Once the vegetables have softened, add two eggs and stir gently or leave them less mixed; cook until the eggs reach your preferred texture.
Yes, onion menemen with two eggs is made with onion, but onion is a point of debate in Turkey. Some people prefer menemen without it, so the onion version is a variation rather than the only traditional approach.
Onion menemen with two eggs is a Turkish egg-and-vegetable dish, while shakshuka is associated with North African and Middle Eastern cuisines. Menemen is often stirred as the eggs cook, whereas shakshuka commonly keeps the eggs whole in the tomato sauce.
Let the tomatoes cook until their excess liquid has evaporated before adding the eggs. Cook the onion menemen with two eggs uncovered, so steam can escape and the vegetables reduce rather than leave a pool of liquid.
You can stir the eggs into onion menemen with two eggs for an evenly soft, scrambled texture, or mix them only lightly for larger pieces of egg. Add them after the onion, peppers and tomatoes have softened.
Mild green peppers are a common choice for onion menemen with two eggs. You can use a hotter pepper if you want more heat, but add it gradually so it does not overpower the tomato, onion and eggs.
Yes, cheese can be added to onion menemen with two eggs. Stir in crumbled feta or grated cheese near the end of cooking, so it warms or melts without becoming overcooked.
Serve onion menemen with two eggs hot with crusty bread or flatbread for dipping. It also works as part of a Turkish-style breakfast with olives, cheese and tea.
Yes, refrigerate leftover onion menemen with two eggs in a covered container and reheat it in a pan until hot. The eggs may become firmer on reheating, so use gentle heat and avoid leaving the dish at room temperature for long.
Vitamins
B12
2.17µg · 90% DV
Biotin
25.2µg · 84% DV
Vitamin C
64.75mg · 72% DV
B2
0.88mg · 68% DV
Minerals
Selenium
51µg · 93% DV
Phosphorus
336mg · 48% DV
Iodine
63µg · 42% DV
Copper
0.28mg · 31% DV
Potassium ⭐
676mg · 20% DV
Sodium
217mg · 9% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 368 calories in 1 serving (medium) (350 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.
Onion menemen with two eggs is a Turkish pan-cooked dish made with eggs, tomatoes, peppers and onion. Onion is a familiar addition in many homes, though cooks in Turkey differ on whether it belongs in menemen. The vegetables soften into a juicy base while the eggs set gently, giving the dish a tender, slightly saucy texture.
In Turkey it is often served hot for breakfast with bread and tea; elsewhere, it also makes an easy brunch or light supper. It provides protein alongside vegetables, with 5.3 g of protein per 100 g. Use a modest amount of oil for a lighter pan, or serve it with a salad and bread for a more filling meal.
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.
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.
Contains these allergens:
Vegan
— Not 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
5.43g
MONOUNSATURATED
13.02g
POLYUNSATURATED
3.57g
Omega 6:3 ratio 10.7:1
Above the ideal 4:1 (10.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.