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Two-Egg Kashar Cheese Menemen Calories
Source of protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Two-Egg Kashar Cheese Menemen (250 g) has 343 calories. That works out to 137 calories per 100 g. It contains 12 g of carbs, 22.8 g of protein, 22.8 g of fat and 2.8 g of fiber. Its 2.1 µg of B12 covers 85% of the Daily Value. Its glycemic index is 24 (low), so it raises blood sugar slowly.
Two-Egg Kashar Cheese Menemen Nutrition Facts
Selected: 1 serving (medium) · 250 g
343
KCAL / 250G
Carbs
12g
· 4% DV
Protein
22.8g
· 46% DV
Fat
22.8g
· 29% 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 26% · Fat 60%
Two-Egg Kashar Cheese Menemen nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 343 kcal | |
| Total fat | 22.8 g | 29% |
| Saturated fat | 8.13 g | 41% |
| Trans fat | 0.1 g | |
| Sodium | 590 mg | 26% |
| Total carbohydrate | 12 g | 4% |
| Fiber | 2.8 g | 10% |
| Protein | 22.8 g | 46% |
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 Kashar Cheese Menemen?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 343 kcal |
| 100 g | 100 g | 137 kcal |
| 1 piece (small) | 120 g | 164 kcal |
| 1 serving (small) | 160 g | 219 kcal |
| 1 cup (medium) | 200 g | 274 kcal |
| 2 piece (double) | 240 g | 329 kcal |
| 1 cup (large) | 300 g | 411 kcal |
| 1 serving (large) | 350 g | 480 kcal |
Calculated from 137 calories per 100 g.
Frequently Asked Questions About Two-Egg Kashar Cheese Menemen
How do you make two-egg Kashar cheese menemen?
Cook chopped peppers in a little oil until soft, add chopped tomatoes, and simmer until they release and reduce some of their liquid. Stir in two eggs, then add grated Kashar as the eggs begin to set. Take the pan off the heat once the cheese melts.
What is in two-egg Kashar cheese menemen?
Two-egg Kashar cheese menemen is made with eggs, tomatoes, peppers, and Kashar, a Turkish cheese. Onion is optional and varies by household. Salt and black pepper are common seasonings, while chilli can be added for heat.
When should you add Kashar cheese to two-egg menemen?
Add the Kashar when the eggs are starting to set but are still slightly soft. It will melt into the hot mixture without forcing the eggs to cook for too long. For a more distinct cheesy layer, scatter it on top and briefly cover the pan.
Should eggs be scrambled or left whole in two-egg Kashar cheese menemen?
The eggs in two-egg Kashar cheese menemen are usually stirred into the tomato and pepper mixture, but you can leave them less mixed for a softer, more distinct texture. Cook gently and stop while they are slightly loose if you prefer a moist result.
Is two-egg Kashar cheese menemen the same as shakshuka?
No. In two-egg Kashar cheese menemen, eggs are commonly stirred through a Turkish tomato-and-pepper mixture, with Kashar added here. Shakshuka usually leaves the eggs whole as they poach in a spiced tomato sauce; the dishes are related but not identical.
Where does two-egg Kashar cheese menemen come from?
Two-egg Kashar cheese menemen is a version of menemen, a Turkish dish strongly associated with Turkish home cooking and breakfast. Menemen is named after a district of İzmir, though accounts of the dish’s precise origins vary.
What should you serve with two-egg Kashar cheese menemen?
Serve two-egg Kashar cheese menemen hot with crusty bread or flatbread for scooping up the tomato, egg, and melted cheese. A simple side of olives or fresh cucumber works well without competing with the dish.
Can you make two-egg Kashar cheese menemen without onion?
Yes, onion is optional in two-egg Kashar cheese menemen. Many versions rely on peppers and tomatoes alone, so leaving it out still gives you the familiar dish. If you do use onion, soften it before adding the tomatoes.
How do you keep two-egg Kashar cheese menemen from getting watery?
Simmer the tomatoes in two-egg Kashar cheese menemen until much of their liquid evaporates before adding the eggs. Very juicy tomatoes release more water, so give them extra time; adding eggs too early can leave the finished dish runny.
Can you reheat two-egg Kashar cheese menemen?
Yes, you can reheat two-egg Kashar cheese menemen in a covered pan over low heat until hot, stirring gently. The eggs may become firmer and the Kashar less stretchy than when freshly cooked, so reheat only the portion you plan to eat.
Two-Egg Kashar Cheese Menemen Vitamins & Minerals
Vitamins
B12
2.05µg · 85% DV
Biotin
20.25µg · 68% DV
B2
0.68mg · 52% DV
Vitamin C
38.5mg · 43% DV
Minerals
Selenium
46µg · 84% DV
Phosphorus
440mg · 63% DV
Calcium
395mg · 40% DV
Iodine
53µg · 35% DV
Sodium
590mg · 26% DV
Potassium ⭐
525mg · 15% DV
Two-Egg Kashar Cheese Menemen Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Two-Egg Kashar Cheese Menemen
To burn the 343 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 Kashar Cheese Menemen?
Two-egg Kashar cheese menemen is a Turkish pan dish of eggs cooked with tomatoes and peppers, finished with Kashar, a mild, slightly salty Turkish cheese that softens into the mixture. The vegetables are cooked first, then the eggs are stirred in or left in larger soft curds, depending on the cook.
In Turkey, menemen is most often served hot for breakfast, usually with bread for scooping and sometimes alongside olives and tea. Its texture is tender and juicy, with gentle sweetness from the tomatoes balanced by the savoury cheese. Eggs and cheese make it a source of protein and calcium. For a lighter serving, use less cheese and add extra peppers or tomatoes; bread on the side makes it a more substantial meal.
How Nutritious Is Two-Egg Kashar Cheese 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 Kashar Cheese 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 Kashar Cheese Menemen Contain Allergens?
Contains these allergens:
Which Diets Is Two-Egg Kashar Cheese 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
Two-Egg Kashar Cheese Menemen Fat Profile
SATURATED
8.13g
MONOUNSATURATED
9.28g
POLYUNSATURATED
3.1g
Omega 6:3 ratio 12.7:1
Above the ideal 4:1 (12.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.