How healthy is menemen?
Is menemen healthy? Yes, for most people. Menemen scores 65/100 on the HowHealthyIs Score: 100 g provides 94 kcal, 26 mg vitamin C and 5.3 g protein. Menemen is Turkish scrambled eggs cooked in tomatoes and green peppers: a high-protein breakfast that also counts toward your vegetables. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Menemen ranks higher than 65% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C30%
- Protein11%
- Vitamin A10%
- Vitamin E8%
- Iron5%
- Potassium5%
- Fiber5%
- Magnesium3%
- Calcium2%
Counts against
- Saturated fat8%
- Added sugars0%
- Sodium9%
Raw NRF9.3: 81 minus 17 = 64. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in menemen?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 94 kcal | 263 kcal | |
| Protein | 5.3 g | 15 g | 30% |
| Carbohydrates | 4.4 g | 12 g | 5% |
| Fiber | 1.2 g | 3.5 g | 12% |
| Sugars | 2.5 g | 7.1 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 6.3 g | 18 g | 22% |
| Saturated fat | 1.5 g | 4.3 g | 21% |
| Omega-3 fats | <0.1 g | 0.2 g | |
| Vitamins | |||
| Vitamin A | 87 µg | 244 µg | 27% |
| Vitamin C | 26 mg | 71 mg | 79% |
| Vitamin D | 0.7 µg | 2 µg | 10% |
| Vitamin E | 1.2 mg | 3.3 mg | 22% |
| Vitamin K | 7.7 µg | 22 µg | 18% |
| Vitamin B12 | 0.3 µg | 0.9 µg | 37% |
| Folate | 29 µg | 82 µg | 20% |
| Minerals | |||
| Calcium | 30 mg | 85 mg | 7% |
| Iron | 0.9 mg | 2.5 mg | 14% |
| Potassium | 233 mg | 653 mg | 14% |
| Magnesium | 14 mg | 38 mg | 9% |
| Zinc | 0.6 mg | 1.7 mg | 15% |
| Sodium | 193 mg | 540 mg | 23% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard menemen?
We estimate menemen from this standard recipe (serves 2, about 560 g cooked), using USDA values for each ingredient. Home and restaurant versions vary.
| Ingredient | Amount |
|---|---|
| 4 large eggs | 200 g |
| 2 large tomatoes, chopped | 300 g |
| 2 green peppers | 120 g |
| 1 small onion (optional) | 60 g |
| 1 tbsp olive oil | 15 g |
| Salt | 2 g |
| Red pepper flakes | 1 g |
Why is menemen good for you?
- 71 mg vitamin C in 1 serving (half a pan), 79% of the daily value. Vitamin C contributes to the normal function of the immune system.
- 0.9 µg vitamin B12 in 1 serving (half a pan), 37% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
- 15 g protein in 1 serving (half a pan), 30% of the daily value. Protein contributes to the maintenance of muscle mass.
Good ways to use it
- A high-protein breakfast or light dinner
- Using up ripe summer tomatoes
What should you watch out for?
- It is usually eaten with plenty of white bread; one or two slices keeps the meal balanced.
- Cafe versions can use a lot of butter or oil.
Similar foods
Menemen is already one of the most nutrient-dense dishes we cover.