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Soft yellow egg curds mingle with juicy red tomato pieces and sliced green peppers in a shallow pan, with a glossy, slightly saucy surface.
●Low GI

Menemen with Egg Calories

Traditional Turkish breakfast dish made with tomatoes, peppers, and eggs.

In season: Summer · Autumn

CALORIES · 100 G

95kcal

GI

40low

POTASSIUM · 100 G

210mg

FIBER · 100 G

1.6g

Quick answer

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.

Menemen with Egg Nutrition Facts

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%

Menemen with Egg nutrition facts table · 1 serving (medium) (180 g)

NutrientAmount% DV
Calories171 kcal
Total fat9.2 g12%
Saturated fat2.52 g13%
Trans fat0.02 g
Sodium378 mg16%
Total carbohydrate13.7 g5%
Fiber2.9 g10%
Protein9.4 g19%

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 Menemen with Egg?

ServingAmountCalories
1 serving (medium)180 g171 kcal
1 serving (extra small)90 g86 kcal
100 g100 g95 kcal
1 piece (small)100 g95 kcal
1 serving (small)120 g114 kcal
1 cup (medium)160 g152 kcal
1 piece (large)200 g190 kcal
1 cup (large)220 g209 kcal
1 serving (large)250 g238 kcal
1 serving (extra large)300 g285 kcal

Calculated from 95 calories per 100 g.

Frequently Asked Questions About Menemen with Egg

What is Menemen with Egg?

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.

How do you make Menemen with Egg?

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.

Should you peel tomatoes for Menemen with Egg?

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.

What peppers are used in Menemen with Egg?

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.

How is Menemen with Egg different from shakshuka?

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.

What should you serve with Menemen with Egg?

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.

Can you add cheese or sausage to Menemen with Egg?

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.

Why does Menemen with Egg turn watery?

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.

Can you make Menemen with Egg ahead of time?

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.

Is Menemen with Egg eaten for breakfast or dinner?

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.

Menemen with Egg Vitamins & Minerals

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

Menemen with Egg Glycemic Index

GLYCEMIC INDEX

40
Low
0 Low5570100

GLYCEMIC LOAD

5.4
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Menemen with Egg

To burn the 171 calories in 1 serving (medium) (180 g):

🚶

42min

Walking (5 km/h)

🏃

17min

Running (8 km/h)

🚴

23min

Cycling

🏊

20min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Menemen with Egg?

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.

How Nutritious Is Menemen with Egg?

Nutrient density

High

65/ 100

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

46/ 100

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 Menemen with Egg 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 Menemen with Egg Contain Allergens?

Contains these allergens:

Gluten free
Dairy free
Eggs yes
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Menemen with Egg Good For?

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

Menemen with Egg Fat Profile

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.