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Traditional Turkish breakfast dish made with tomatoes, peppers, and eggs.
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Menemen with Egg (180 g) has 171 calories. That works out to 95 calories per 100 g. It contains 13.7 g of carbs, 9.4 g of protein, 9.2 g of fat and 2.9 g of fiber. Its 16.2 µg of Biotin covers 54% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
171
KCAL / 180G
Carbs
13.7g
· 5% DV
Protein
9.4g
· 19% DV
Fat
9.2g
· 12% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 31% · Protein 21% · Fat 48%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 171 kcal | |
| Total fat | 9.2 g | 12% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0.02 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 13.7 g | 5% |
| Fiber | 2.9 g | 10% |
| Protein | 9.4 g | 19% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 171 kcal |
| 1 serving (extra small) | 90 g | 86 kcal |
| 100 g | 100 g | 95 kcal |
| 1 piece (small) | 100 g | 95 kcal |
| 1 serving (small) | 120 g | 114 kcal |
| 1 cup (medium) | 160 g | 152 kcal |
| 1 piece (large) | 200 g | 190 kcal |
| 1 cup (large) | 220 g | 209 kcal |
| 1 serving (large) | 250 g | 238 kcal |
| 1 serving (extra large) | 300 g | 285 kcal |
Calculated from 95 calories per 100 g.
Menemen with Egg is a Turkish skillet dish made by cooking eggs with tomatoes and peppers. It is commonly served at breakfast with bread, and the eggs may be gently stirred into the vegetables or left more intact.
Menemen with Egg is made by softening peppers in a little oil, cooking chopped tomatoes until saucy, then adding eggs. Stir gently for a soft, mixed texture, or leave the eggs less disturbed for distinct pieces.
Peeling tomatoes for Menemen with Egg is optional. Peeled tomatoes give the dish a smoother texture, while unpeeled tomatoes are quicker to prepare and leave small pieces of skin in the finished pan.
Menemen with Egg is usually made with mild green peppers, such as Turkish sivri peppers when available. Bell pepper works too, while hot peppers can be added sparingly if you want a spicier pan.
Menemen with Egg is a Turkish tomato-and-pepper dish in which the eggs are often stirred into the vegetables. Shakshuka commonly keeps the eggs whole in the sauce and may use a different mix of spices, depending on the region.
Menemen with Egg is traditionally served hot with crusty bread or flatbread for scooping up the tomato mixture. A simple side salad or olives also works, especially when the meal is served beyond breakfast.
Yes, cheese or sausage can be added to Menemen with Egg, although both are optional variations. Brown sliced sausage before adding the vegetables, or stir in crumbled cheese near the end so it warms without disappearing into the sauce.
Menemen with Egg turns watery when tomatoes release more liquid than the pan can evaporate, or when the eggs are added too soon. Simmer the tomatoes uncovered until the mixture thickens, then add the eggs and cook briefly.
Menemen with Egg is best cooked just before serving because eggs can become firm and release moisture as the dish sits. For a quicker meal later, prepare the tomato-and-pepper base ahead, refrigerate it, and add freshly cooked eggs when serving.
Menemen with Egg is strongly associated with Turkish breakfast, but it also makes a quick lunch or dinner. Serve it with bread and a salad for a simple meal, rather than treating it as a breakfast-only dish.
Vitamins
Biotin
16.2µg · 54% DV
B12
0.9µg · 38% DV
B5
1.26mg · 25% DV
B2
0.32mg · 25% DV
Minerals
Selenium
20µg · 36% DV
Phosphorus
176mg · 25% DV
Copper
0.16mg · 18% DV
Sodium
378mg · 16% DV
Potassium ⭐
378mg · 11% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 171 calories in 1 serving (medium) (180 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.
Menemen with Egg is a Turkish pan-cooked dish of tomatoes, peppers and eggs, most often eaten for breakfast. The vegetables soften into a juicy base as the eggs cook through; at home, the texture varies from softly stirred to having more distinct pieces of egg.
It is usually served hot, with bread for scooping up the juices, and makes a familiar breakfast alongside tea. The vegetables contribute fibre, while the eggs provide protein; a 100 g portion has 5.2 g of protein. For a lighter version, use a modest amount of oil and let ripe tomatoes provide much of the moisture.
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.
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.
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not 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
SATURATED
2.52g
MONOUNSATURATED
3.6g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 7.2:1
Above the ideal 4:1 (7.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.