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Whole-Wheat Menemen Sandwich Calories
Fiber-rich whole-wheat bread with egg and vegetable filling
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Whole-Wheat Menemen Sandwich (250 g) has 378 calories. That works out to 151 calories per 100 g. It contains 42.8 g of carbs, 16 g of protein, 16.3 g of fat and 7.8 g of fiber. Its 1.8 mg of Manganese covers 78% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Whole-Wheat Menemen Sandwich Nutrition Facts
Selected: 1 serving (medium) · 250 g
378
KCAL / 250G
Carbs
42.8g
· 16% DV
Protein
16g
· 32% DV
Fat
16.3g
· 21% DV
Fiber
7.8g
· 28% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 45% · Protein 17% · Fat 38%
Whole-Wheat Menemen Sandwich nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 378 kcal | |
| Total fat | 16.3 g | 21% |
| Saturated fat | 3.38 g | 17% |
| Trans fat | 0.03 g | |
| Sodium | 775 mg | 34% |
| Total carbohydrate | 42.8 g | 16% |
| Fiber | 7.8 g | 28% |
| Protein | 16 g | 32% |
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 Whole-Wheat Menemen Sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 378 kcal |
| 1 slice (thin) | 35 g | 53 kcal |
| 1 slice (thick) | 50 g | 76 kcal |
| 100 g | 100 g | 151 kcal |
| 1 piece (half) | 125 g | 189 kcal |
| 1 serving (small) | 180 g | 272 kcal |
| 1 serving (large) | 350 g | 529 kcal |
| 1 piece (double) | 500 g | 755 kcal |
Calculated from 151 calories per 100 g.
Frequently Asked Questions About Whole-Wheat Menemen Sandwich
What is in a whole-wheat menemen sandwich?
A whole-wheat menemen sandwich contains menemen—typically eggs cooked with tomatoes and peppers—served between slices of whole-wheat bread. Onion, cheese and seasonings are optional, so the filling varies between recipes.
How do you make a whole-wheat menemen sandwich?
Cook chopped peppers and tomatoes in a pan, then stir in the eggs and cook until they reach your preferred consistency. Spoon the filling into whole-wheat bread, letting excess liquid cook off first to keep the sandwich from getting soggy.
What is the difference between a whole-wheat menemen sandwich and shakshuka?
A whole-wheat menemen sandwich uses Turkish-style menemen, with eggs cooked into a tomato-and-pepper mixture, and serves it inside bread. Shakshuka usually leaves the eggs poached in the sauce and is served in the pan with bread on the side.
Is a whole-wheat menemen sandwich eaten for breakfast?
Yes, a whole-wheat menemen sandwich can be eaten for breakfast. Menemen is a familiar Turkish breakfast dish, and putting it in bread makes it convenient for a quick meal or to take on the go.
Why does a whole-wheat menemen sandwich get soggy?
A whole-wheat menemen sandwich gets soggy when the tomato-and-egg filling is too wet or sits in the bread for too long. Let the liquid cook off, lightly toast the bread, and assemble the sandwich just before eating.
What goes well with a whole-wheat menemen sandwich?
A whole-wheat menemen sandwich pairs well with olives, cucumber, fresh greens or feta-style cheese. For a Turkish-style breakfast, serve it with tea; a simple salad also works alongside it for lunch.
Can you make a whole-wheat menemen sandwich ahead of time?
You can cook the menemen filling ahead, but it is best to assemble a whole-wheat menemen sandwich just before serving. Keeping the filling separate prevents the bread from absorbing the tomato juices and turning soft.
How do you reheat a whole-wheat menemen sandwich?
Reheat the menemen filling in a covered pan over low heat, then put it into fresh bread. This keeps the bread from becoming tough or soggy, which can happen when the assembled whole-wheat menemen sandwich is microwaved.
Can you freeze a whole-wheat menemen sandwich?
Freezing an assembled whole-wheat menemen sandwich is not recommended because the egg filling can turn watery and the bread can become soft after thawing. If needed, freeze the filling separately and put it in fresh bread after reheating.
How can you make a lighter whole-wheat menemen sandwich?
For a lighter whole-wheat menemen sandwich, use a small amount of cooking oil and let the tomatoes and peppers provide most of the filling. Skip extra sausage or cheese, and add fresh herbs or greens for flavor.
Whole-Wheat Menemen Sandwich Vitamins & Minerals
Vitamins
B1
0.48mg · 40% DV
Vitamin C
35.5mg · 39% DV
B3
6.25mg · 39% DV
B2
0.5mg · 38% DV
Minerals
Manganese
1.8mg · 78% DV
Selenium
36µg · 65% DV
Phosphorus
338mg · 48% DV
Copper
0.4mg · 44% DV
Sodium
775mg · 34% DV
Potassium ⭐
513mg · 15% DV
Whole-Wheat Menemen Sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole-Wheat Menemen Sandwich
To burn the 378 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 Whole-Wheat Menemen Sandwich?
A Whole-Wheat Menemen Sandwich brings the Turkish breakfast dish menemen—eggs cooked with tomatoes and peppers—between slices of whole-wheat bread. The filling is usually cooked in a pan until soft and spoonable; seasonings and the balance of vegetables vary from kitchen to kitchen. Putting it in bread makes a familiar home-style breakfast easy to carry and eat.
The tender, juicy filling contrasts with the heartier bread. In Turkey, menemen is often eaten at breakfast with bread and tea, while the sandwich also works as a quick lunch. Whole-wheat bread contributes fibre, and the egg adds protein. For a lighter version, use a modest amount of oil and serve it with fresh salad or sliced vegetables.
How Nutritious Is Whole-Wheat Menemen Sandwich?
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 Whole-Wheat Menemen Sandwich Processed?
NOVA 3
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 Whole-Wheat Menemen Sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Whole-Wheat Menemen Sandwich Good For?
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
Whole-Wheat Menemen Sandwich Fat Profile
SATURATED
3.38g
MONOUNSATURATED
8.13g
POLYUNSATURATED
3.2g
Omega 6:3 ratio 16:1
Above the ideal 4:1 (16:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.