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Protein-rich breakfast made with eggs and cheddar cheese, high in calcium.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Scrambled Eggs with Cheddar Cheese (120 g) has 235 calories. That works out to 196 calories per 100 g. It contains 2.6 g of carbs, 15 g of protein, 18.2 g of fat and 0 g of fiber. Its 24 µg of Biotin covers 80% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 120 g
235
KCAL / 120G
Carbs
2.6g
· 1% DV
Protein
15g
· 30% DV
Fat
18.2g
· 23% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 4% · Protein 26% · Fat 70%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 235 kcal | |
| Total fat | 18.2 g | 23% |
| Saturated fat | 8.52 g | 43% |
| Trans fat | 0.12 g | |
| Sodium | 420 mg | 18% |
| Total carbohydrate | 2.6 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 15 g | 30% |
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) | 120 g | 235 kcal |
| 1 piece (small) | 60 g | 118 kcal |
| 1 serving (small) | 80 g | 157 kcal |
| 100 g | 100 g | 196 kcal |
| 1 piece (large) | 100 g | 196 kcal |
| 1 cup (medium) | 140 g | 274 kcal |
| 1 serving (large) | 180 g | 353 kcal |
| 2 serving (double) | 240 g | 470 kcal |
Calculated from 196 calories per 100 g.
Yumurtalı kaşarlı menemen is a Turkish menemen made with eggs, tomatoes, peppers and kaşar, a mild Turkish semi-hard cheese. The vegetables are cooked in a pan, then eggs and cheese are added until the eggs are softly set.
Cook chopped tomatoes and peppers in a pan until softened and their excess liquid has reduced. Add the eggs and stir gently; mix in grated kaşar near the end so it melts while the eggs remain tender.
Add the kaşar after the eggs have started to set but are still soft. It will melt into the mixture without overcooking the eggs or making the cheese greasy.
Either way is common: onion is optional in Yumurtalı kaşarlı menemen. If using it, soften the onion in the pan before adding the peppers and tomatoes so its flavor blends into the base.
Yumurtalı kaşarlı menemen usually has the eggs stirred into the tomato-and-pepper mixture, with kaşar added for a cheesy finish. Shakshuka more often keeps eggs whole and poaches them in a spiced tomato sauce.
Cook the tomatoes until their liquid has mostly evaporated before adding the eggs. Very juicy tomatoes need more time in the pan; adding the eggs too early can leave the finished menemen runny.
Yes, a mild cheese that melts smoothly can stand in for kaşar in Yumurtalı kaşarlı menemen. The flavor and texture will change, so avoid strongly flavored cheeses that overpower the tomatoes and peppers.
Serve Yumurtalı kaşarlı menemen hot with crusty bread or flatbread, which works well for scooping up the soft eggs and tomato mixture. It can also be part of a larger breakfast with olives and fresh vegetables.
Yes. Refrigerate leftover Yumurtalı kaşarlı menemen in a covered container soon after cooking, and eat it within a few days. Refrigeration helps keep the cooked eggs and cheese safe, though the eggs may firm up.
Yes, reheat Yumurtalı kaşarlı menemen gently in a pan over low heat, stirring occasionally. Heat only the portion you plan to eat, since repeated or prolonged heating can make the eggs tough.
Vitamins
Biotin
24µg · 80% DV
B12
1.32µg · 55% DV
B2
0.46mg · 35% DV
B5
1.32mg · 26% DV
Minerals
Selenium
26µg · 47% DV
Phosphorus
252mg · 36% DV
Calcium
264mg · 26% DV
Iodine
30µg · 20% DV
Sodium
420mg · 18% DV
Potassium ⭐
204mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 235 calories in 1 serving (medium) (120 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.
Yumurtalı Kaşarlı Menemen is a Turkish pan-cooked dish of eggs with tomato and pepper, finished with kaşar, a mild Turkish semi-hard cheese—not cheddar. As the cheese melts, it gives the soft eggs a creamy, slightly salty richness, balanced by the freshness of the vegetables.
In Turkey, it is commonly served hot for breakfast, with bread for scooping and tea alongside. The eggs and cheese make it a protein-rich, filling choice, while also contributing much of its fat. For a lighter plate, use less cooking oil and add extra tomato and pepper; it also pairs well with a simple salad.
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
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
8.52g
MONOUNSATURATED
6.24g
POLYUNSATURATED
1.68g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.