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Three-Egg Tomato Menemen Calories
Protein-rich egg dish with tomato antioxidants
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Three-Egg Tomato Menemen (300 g) has 366 calories. That works out to 122 calories per 100 g. It contains 9.3 g of carbs, 19.5 g of protein, 26.4 g of fat and 2.7 g of fiber. Its 33 µg of Biotin covers 110% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Three-Egg Tomato Menemen Nutrition Facts
Selected: 1 serving (medium) · 300 g
366
KCAL / 300G
Carbs
9.3g
· 3% DV
Protein
19.5g
· 39% DV
Fat
26.4g
· 34% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 22% · Fat 67%
Three-Egg Tomato Menemen nutrition facts table · 1 serving (medium) (300 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 366 kcal | |
| Total fat | 26.4 g | 34% |
| Saturated fat | 5.55 g | 28% |
| Trans fat | 0.06 g | |
| Sodium | 285 mg | 12% |
| Total carbohydrate | 9.3 g | 3% |
| Fiber | 2.7 g | 10% |
| Protein | 19.5 g | 39% |
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 Three-Egg Tomato Menemen?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 300 g | 366 kcal |
| 100 g | 100 g | 122 kcal |
| ½ cup (small) | 100 g | 122 kcal |
| 1 piece (small) | 100 g | 122 kcal |
| 1 serving (small) | 180 g | 220 kcal |
| 1 cup (medium) | 200 g | 244 kcal |
| 1.5 cup (large) | 300 g | 366 kcal |
| 1 serving (large) | 420 g | 512 kcal |
Calculated from 122 calories per 100 g.
Frequently Asked Questions About Three-Egg Tomato Menemen
What is Three-Egg Tomato Menemen?
Three-Egg Tomato Menemen is a Turkish skillet dish of eggs cooked with tomatoes, often with green peppers. The eggs are usually gently stirred into the softened vegetables, so the result is softer and less set than a firm omelette.
How do you make Three-Egg Tomato Menemen?
To make Three-Egg Tomato Menemen, cook chopped tomatoes in a skillet until soft and saucy, then add the eggs and stir gently. Green pepper is a common addition; stop cooking while the eggs are still tender rather than letting them dry out.
Does Three-Egg Tomato Menemen have onion?
Three-Egg Tomato Menemen can be made with or without onion; both styles are common, and the choice is a long-running point of debate in Turkey. If using onion, soften it in the pan before adding the tomatoes.
What is the difference between Three-Egg Tomato Menemen and shakshuka?
Three-Egg Tomato Menemen is usually made by stirring eggs into a tomato mixture, while shakshuka often cooks eggs whole in wells in a spiced tomato sauce. Recipes vary, but menemen is commonly served as a soft, scrambled-style skillet dish.
Should you scramble the eggs in Three-Egg Tomato Menemen?
Usually, yes: the eggs in Three-Egg Tomato Menemen are gently stirred through the tomato mixture, but they do not need to be fully beaten first. Stir less for distinct ribbons of egg, or more for an evenly combined, softer texture.
Why is Three-Egg Tomato Menemen watery?
Three-Egg Tomato Menemen is often watery because the tomatoes released more liquid than evaporated. Let the tomatoes cook uncovered until saucy before adding the eggs; cooking the eggs for too long afterward can make them tough.
Can you add cheese to Three-Egg Tomato Menemen?
Yes, cheese is a popular variation of Three-Egg Tomato Menemen. Crumble feta over the top for a salty finish, or add grated Turkish kaşar near the end and let it melt; either changes the dish from its simplest form.
What do you serve with Three-Egg Tomato Menemen?
Three-Egg Tomato Menemen is commonly served with crusty bread or pide for scooping up the eggs and tomato. It also works as part of a Turkish breakfast spread with olives, cheese, and tea.
Can you make Three-Egg Tomato Menemen ahead of time?
Three-Egg Tomato Menemen is best cooked just before serving because eggs can turn firm when stored and reheated. You can prepare the tomato and pepper base ahead, refrigerate it, then heat it and add the eggs when ready to eat.
How do you reheat Three-Egg Tomato Menemen?
Reheat Three-Egg Tomato Menemen gently in a covered skillet over low heat, stirring occasionally, until hot throughout. A microwave also works in short bursts with stirring between them; avoid repeated reheating, which can make the eggs rubbery.
Three-Egg Tomato Menemen Vitamins & Minerals
Vitamins
Biotin
33µg · 110% DV
B12
2.1µg · 88% DV
B2
0.93mg · 72% DV
B5
2.25mg · 45% DV
Minerals
Selenium
51µg · 93% DV
Iodine
75µg · 50% DV
Phosphorus
315mg · 45% DV
Iron
4.5mg · 25% DV
Potassium ⭐
540mg · 16% DV
Sodium
285mg · 12% DV
Three-Egg Tomato Menemen Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Three-Egg Tomato Menemen
To burn the 366 calories in 1 serving (medium) (300 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 Three-Egg Tomato Menemen?
Three-Egg Tomato Menemen is a Turkish pan-cooked dish of eggs set into a tomato mixture, often made with green peppers; whether onion goes in is a matter of household preference. The eggs are gently cooked until softly set, with the tomatoes forming a juicy base.
It is usually served hot, straight from the pan, with bread for scooping. In Turkey it is a familiar breakfast, while elsewhere it also works as a quick lunch or supper. The tomato brings a tangy sweetness, and the eggs make the dish satisfying, with protein and fat alongside relatively little carbohydrate. Pair it with fresh herbs or a crisp salad, or use less oil for a lighter meal.
How Nutritious Is Three-Egg Tomato Menemen?
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 Three-Egg Tomato Menemen 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 Three-Egg Tomato Menemen Contain Allergens?
Contains these allergens:
Which Diets Is Three-Egg Tomato Menemen 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
Three-Egg Tomato Menemen Fat Profile
SATURATED
5.55g
MONOUNSATURATED
14.1g
POLYUNSATURATED
4.2g
Omega 6:3 ratio 15.6:1
Above the ideal 4:1 (15.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.