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A shallow pan holds a soft, chunky mixture of red tomato, green pepper and translucent onion, with two eggs set into it in yellow and white folds.
●Low GI

Onion menemen with two eggs Calories

Traditional Turkish egg dish with vegetables and protein

In season: Spring · Summer · Autumn

CALORIES · 100 G

105kcal

GI

32low

POTASSIUM · 100 G

193mg

FIBER · 100 G

1.2g

Quick answer

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.

Onion menemen with two eggs Nutrition Facts

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%

Onion menemen with two eggs nutrition facts table · 1 serving (medium) (350 g)

NutrientAmount% DV
Calories368 kcal
Total fat25.6 g33%
Saturated fat5.43 g27%
Trans fat0.07 g
Sodium217 mg9%
Total carbohydrate15.8 g6%
Fiber4.2 g15%
Protein18.6 g37%

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 Onion menemen with two eggs?

ServingAmountCalories
1 serving (medium)350 g368 kcal
100 g100 g105 kcal
1 piece (whole)100 g105 kcal
1 serving (small)180 g189 kcal
1 cup (medium)220 g231 kcal
1 cup (large)330 g347 kcal
1 serving (large)500 g525 kcal
1 serving (double)700 g735 kcal
1 serving (triple)1050 g1103 kcal

Calculated from 105 calories per 100 g.

Frequently Asked Questions About Onion menemen with two eggs

What is onion menemen with two eggs?

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.

How do you make onion menemen with two eggs?

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.

Is onion menemen with two eggs traditionally made with onion?

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.

How is onion menemen with two eggs different from shakshuka?

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.

How do you stop onion menemen with two eggs from becoming watery?

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.

Should you stir the eggs into onion menemen with two eggs?

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.

What kind of peppers go in onion menemen with two eggs?

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.

Can you add cheese to onion menemen with two 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.

What do you serve with onion menemen with two eggs?

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.

Can you store and reheat onion menemen with two eggs?

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.

Onion menemen with two eggs Vitamins & Minerals

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

Onion menemen with two eggs Glycemic Index

GLYCEMIC INDEX

32
Low
0 Low5570100

GLYCEMIC LOAD

3.5
Low

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

How to Burn Off Onion menemen with two eggs

To burn the 368 calories in 1 serving (medium) (350 g):

🚶

91min

Walking (5 km/h)

🏃

38min

Running (8 km/h)

🚴

50min

Cycling

🏊

43min

Swimming

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

What is Onion menemen with two eggs?

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.

How Nutritious Is Onion menemen with two eggs?

Nutrient density

High

67/ 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

43/ 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 Onion menemen with two eggs 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 Onion menemen with two eggs Contain Allergens?

Contains these allergens:

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

Which Diets Is Onion menemen with two eggs Good For?

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

Onion menemen with two eggs Fat Profile

SATURATED

5.43g

MONOUNSATURATED

13.02g

POLYUNSATURATED

3.57g

⚖️

Omega 6:3 ratio 10.7:1

Above the ideal 4:1 (10.7:1).

Compare Onion menemen with two eggs

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Nutrition data compiled from USDA FoodData Central and scientific sources.