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Two-Egg Garlic Tomato Menemen Calories
Source of protein and lycopene
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Two-Egg Garlic Tomato Menemen (250 g) has 290 calories. That works out to 116 calories per 100 g. It contains 10.3 g of carbs, 18 g of protein, 19.3 g of fat and 2.8 g of fiber. Its 43 µg of Selenium covers 78% of the Daily Value. Its glycemic index is 19 (low), so it raises blood sugar slowly.
Two-Egg Garlic Tomato Menemen Nutrition Facts
Selected: 1 serving (medium) · 250 g
290
KCAL / 250G
Carbs
10.3g
· 4% DV
Protein
18g
· 36% DV
Fat
19.3g
· 25% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 14% · Protein 25% · Fat 61%
Two-Egg Garlic Tomato Menemen nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 290 kcal | |
| Total fat | 19.3 g | 25% |
| Saturated fat | 4.3 g | 22% |
| Trans fat | 0.05 g | |
| Sodium | 205 mg | 9% |
| Total carbohydrate | 10.3 g | 4% |
| Fiber | 2.8 g | 10% |
| Protein | 18 g | 36% |
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 Two-Egg Garlic Tomato Menemen?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 290 kcal |
| 1 ounce (small) | 28.4 g | 33 kcal |
| 100 g | 100 g | 116 kcal |
| 1 piece (whole) | 100 g | 116 kcal |
| 1 serving (small) | 150 g | 174 kcal |
| 2 piece (whole) | 200 g | 232 kcal |
| 1 cup (medium) | 220 g | 255 kcal |
| 1 cup (large) | 330 g | 383 kcal |
| 1 serving (large) | 350 g | 406 kcal |
Calculated from 116 calories per 100 g.
Frequently Asked Questions About Two-Egg Garlic Tomato Menemen
What is Two-Egg Garlic Tomato Menemen?
Two-Egg Garlic Tomato Menemen is a Turkish egg dish made by cooking eggs gently in a sauce of tomatoes and garlic. It is commonly served hot with bread, often as part of breakfast, though it also works as a quick meal.
How do you make Two-Egg Garlic Tomato Menemen?
Cook chopped tomatoes in a pan until softened and their excess liquid has reduced, then add garlic near the end so it does not burn. Add the two eggs and stir gently over low heat, or cover the pan if you prefer more intact yolks.
Is Two-Egg Garlic Tomato Menemen the same as shakshuka?
No. Both dishes cook eggs with tomatoes, but Two-Egg Garlic Tomato Menemen is typically stirred into a soft, combined mixture, while shakshuka usually keeps eggs whole in a spiced tomato sauce. Recipes and regional styles vary.
Do you put onion in Two-Egg Garlic Tomato Menemen?
You can, but onion is optional in Two-Egg Garlic Tomato Menemen. If using it, cook the onion until soft before adding the tomatoes; add the garlic later, since browning it for too long can make it bitter.
Why does Two-Egg Garlic Tomato Menemen turn watery?
It is usually watery because the tomatoes have not released and evaporated enough liquid before the eggs go in. Simmer the tomato mixture until it thickens first, and avoid covering the pan while reducing it, since trapped steam slows evaporation.
How do you keep the eggs in Two-Egg Garlic Tomato Menemen soft?
Cook the eggs gently over low heat and stop while they still look slightly glossy; residual heat will finish them. Stir slowly for soft curds, or leave the yolks whole and cover the pan briefly to set the whites.
When should you add garlic to Two-Egg Garlic Tomato Menemen?
Add the garlic after the tomatoes have started softening, rather than frying it from the beginning. Garlic cooks quickly, and adding it late helps preserve its flavor without letting it brown and turn bitter.
What do you serve with Two-Egg Garlic Tomato Menemen?
Crusty bread or flatbread is a natural match for scooping up the tomato-and-egg mixture. Two-Egg Garlic Tomato Menemen is also often served with olives, cheese, or a simple salad; keep the sides mild so the garlic remains balanced.
Can you make Two-Egg Garlic Tomato Menemen ahead of time?
It is best cooked just before serving because the eggs can become firm when held or reheated. You can prepare the tomato-and-garlic base ahead, refrigerate it, then reheat it in a pan and add the eggs when you are ready to eat.
How do you reheat Two-Egg Garlic Tomato Menemen?
Reheat leftover Two-Egg Garlic Tomato Menemen gently in a covered pan over low heat, stirring occasionally, until hot throughout. A microwave also works in short bursts with stirring between them; high heat can make the eggs tough.
Two-Egg Garlic Tomato Menemen Vitamins & Minerals
Vitamins
B12
1.8µg · 75% DV
Biotin
21.5µg · 72% DV
B2
0.78mg · 60% DV
B5
1.95mg · 39% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
305mg · 44% DV
Iodine
55µg · 37% DV
Copper
0.25mg · 28% DV
Potassium ⭐
533mg · 16% DV
Sodium
205mg · 9% DV
Two-Egg Garlic Tomato Menemen Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Two-Egg Garlic Tomato Menemen
To burn the 290 calories in 1 serving (medium) (250 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 Two-Egg Garlic Tomato Menemen?
Two-egg garlic tomato menemen is a Turkish take on menemen, a skillet dish in which eggs cook in softened tomatoes. Garlic gives the tomato base a savoury edge; recipes vary, and the eggs may be gently stirred through or left in larger, soft curds.
In Turkey, menemen is especially associated with breakfast, served hot with bread for scooping and often accompanied by tea, olives or cheese. The tomatoes contribute lycopene, while the eggs make it a source of protein; it provides 7.2 g of protein per 100 g. For a lighter plate, use the cooking oil sparingly and pair it with fresh vegetables or a modest portion of bread.
How Nutritious Is Two-Egg Garlic 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 Two-Egg Garlic 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 Two-Egg Garlic Tomato Menemen Contain Allergens?
Contains these allergens:
Which Diets Is Two-Egg Garlic Tomato Menemen 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
Two-Egg Garlic Tomato Menemen Fat Profile
SATURATED
4.3g
MONOUNSATURATED
9.13g
POLYUNSATURATED
2.93g
Omega 6:3 ratio 11.6:1
Above the ideal 4:1 (11.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.