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Summer Menemen with Eggs Calories
Protein-rich summer egg dish with tomatoes and peppers
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Summer Menemen with Eggs (220 g) has 196 calories. That works out to 89 calories per 100 g. It contains 9.2 g of carbs, 11.2 g of protein, 12.8 g of fat and 2.6 g of fiber. Its 49.5 mg of Vitamin C covers 55% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Summer Menemen with Eggs Nutrition Facts
Selected: 1 serving (medium) · 220 g
196
KCAL / 220G
Carbs
9.2g
· 3% DV
Protein
11.2g
· 22% DV
Fat
12.8g
· 16% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 19% · Protein 23% · Fat 58%
Summer Menemen with Eggs nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 196 kcal | |
| Total fat | 12.8 g | 16% |
| Saturated fat | 2.75 g | 14% |
| Trans fat | 0.02 g | |
| Sodium | 231 mg | 10% |
| Total carbohydrate | 9.2 g | 3% |
| Fiber | 2.6 g | 9% |
| Protein | 11.2 g | 22% |
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 Summer Menemen with Eggs?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 196 kcal |
| 1 piece (small) | 55 g | 49 kcal |
| 100 g | 100 g | 89 kcal |
| 2 piece (double) | 110 g | 98 kcal |
| 1 serving (small) | 120 g | 107 kcal |
| 1 cup (medium) | 180 g | 160 kcal |
| 1 serving (large) | 300 g | 267 kcal |
| 1 serving (extra large) | 400 g | 356 kcal |
Calculated from 89 calories per 100 g.
Frequently Asked Questions About Summer Menemen with Eggs
What is Summer Menemen with Eggs made of?
Summer Menemen with Eggs is a Turkish skillet dish made by cooking eggs with tomatoes and green peppers. Onion is optional, and the eggs may be gently stirred into the vegetables or left more intact, depending on the cook’s preference.
How is Summer Menemen with Eggs different from shakshuka?
Summer Menemen with Eggs is a Turkish egg-and-tomato dish, while shakshuka is commonly associated with North African and Middle Eastern cooking and often has a more heavily spiced tomato sauce. Menemen is usually cooked as a soft, mixed skillet dish.
How do you make Summer Menemen with Eggs?
Cook chopped green peppers in a little oil until softened, then add ripe tomatoes and let them simmer until saucy. Add the eggs and cook gently to your preferred texture. Serve Summer Menemen with Eggs straight from the pan.
Should you put onions in Summer Menemen with Eggs?
Onion is optional in Summer Menemen with Eggs. Some cooks prefer the sweeter, fuller flavor it adds, while others leave it out to let the tomatoes and peppers stand out. If using onion, soften it before adding the tomatoes.
How do you stop Summer Menemen with Eggs from getting watery?
Simmer the tomatoes uncovered before adding the eggs so excess liquid can evaporate. Summer Menemen with Eggs is ready for the eggs when the vegetables form a thick, spoonable sauce; adding eggs while the tomatoes are still very watery can make the dish loose.
Are the tomatoes peeled for Summer Menemen with Eggs?
No, peeling tomatoes for Summer Menemen with Eggs is optional. Thin-skinned ripe summer tomatoes can be chopped and cooked as they are. Peel them if you dislike tomato skin in the finished dish, but it is not needed for the sauce to work.
How should you cook the eggs in Summer Menemen with Eggs?
Cook the eggs in Summer Menemen with Eggs just until the whites are set and the yolks are as runny or firm as you like. Stirring them into the tomato mixture gives a more uniform texture; leaving them less disturbed keeps distinct pieces of egg.
What do you serve with Summer Menemen with Eggs?
Serve Summer Menemen with Eggs hot with crusty bread or flatbread to scoop up the tomato and pepper sauce. It also works with a simple salad or olives for a fuller meal, especially at breakfast or brunch.
Can you keep leftover Summer Menemen with Eggs?
Yes, refrigerate leftover Summer Menemen with Eggs in a covered container soon after the meal and eat it the next day for best texture. Reheat it thoroughly in a pan; cooked eggs can become firmer after chilling and reheating.
Can you freeze Summer Menemen with Eggs?
Freezing Summer Menemen with Eggs after the eggs are added is not recommended because thawed eggs can turn watery or rubbery. You can freeze the cooked tomato-and-pepper base instead, then thaw it, heat it, and add fresh eggs.
Summer Menemen with Eggs Vitamins & Minerals
Vitamins
Vitamin C
49.5mg · 55% DV
B12
1.06µg · 44% DV
B2
0.48mg · 37% DV
Biotin
9.02µg · 30% DV
Minerals
Selenium
28µg · 51% DV
Iodine
44µg · 29% DV
Phosphorus
200mg · 29% DV
Copper
0.18mg · 20% DV
Potassium ⭐
403mg · 12% DV
Sodium
231mg · 10% DV
Summer Menemen with Eggs Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Summer Menemen with Eggs
To burn the 196 calories in 1 serving (medium) (220 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.
What is Summer Menemen with Eggs?
Summer Menemen with Eggs is a Turkish pan dish made by cooking ripe tomatoes and green peppers until soft, then gently setting eggs in the vegetables. It is especially appealing when summer produce is at its peak, with the tomatoes bringing a juicy sweetness and the peppers adding fragrance.
In Turkey, it is commonly served hot for breakfast, often straight from the shared pan with bread for scooping. Outside Turkey, it also makes an easy brunch or light supper; serve it with a crisp salad if you want a fresher meal. The vegetables keep it relatively light, while the eggs provide protein: a 100 g portion has 5.1 g. Use just enough oil to soften the vegetables, and let the tomatoes release their own juices.
How Nutritious Is Summer Menemen with Eggs?
Nutrient density
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.
Satiety score
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.
Is Summer Menemen with 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 Summer Menemen with Eggs Contain Allergens?
Contains these allergens:
Which Diets Is Summer Menemen with Eggs Good For?
Vegan
— Not 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
Summer Menemen with Eggs Fat Profile
SATURATED
2.75g
MONOUNSATURATED
6.27g
POLYUNSATURATED
2.09g
Omega 6:3 ratio 11.7:1
Above the ideal 4:1 (11.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.