Shakshuka: Calories, Nutrition and Health Benefits
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Perplexity Middle Eastern breakfast powerhouse with eggs poached in spiced tomato sauce, delivering complete protein with lycopene-rich antioxidants for sustained energy.
Quick Nutrition Facts
Per 1 Serving (250g with 2 large eggs)
| Nutrient | Amount |
|---|---|
| Calories | 200 kcal |
| Protein | 12g |
| Carbohydrates | 8g |
| Fiber | 2g |
| Sugars | 5g |
| Fat | 14g |
| Cholesterol | 372mg |
| Lycopene | 6.5mg |
| Vitamin C | 18mg |
| Potassium | 480mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Shakshuka delivers complete protein with bioavailable lycopene from cooked tomatoes—this combination supports muscle recovery and cardiovascular health. The spices (cumin, paprika) add polyphenols without calories.
Myth Busters
MYTH #1: Eggs Raise Cholesterol and Are Unhealthy
TRUTH: Dietary cholesterol has minimal impact on blood cholesterol for most people. Studies show eggs improve HDL (good cholesterol) and don't increase heart disease risk. The choline in eggs supports brain health and fetal development.
MYTH #2: Shakshuka Is Too High in Calories for Weight Loss
TRUTH: A 200-calorie serving with 12g protein is highly satiating. The fat and protein slow digestion, keeping you full 4-5 hours. More effective for weight loss than a 300-calorie bagel with cream cheese.
MYTH #3: The Tomato Sauce Contains Too Much Sugar
TRUTH: Fresh tomato sauce in shakshuka typically has 5g sugars per serving—far less than processed foods. Lycopene in cooked tomatoes is highly bioavailable and linked to reduced cancer risk. The fiber (2g) balances any sugar impact.
MYTH #4: Shakshuka Is Only a Breakfast Food
TRUTH: High protein and low carbs make it ideal for any meal. Excellent post-workout (quick protein absorption), lunch (sustained energy), or light dinner. Works well cold as leftovers.
MYTH #5: All Shakshuka Has the Same Calories
TRUTH: Calories vary by preparation: 2 eggs in tomato sauce (~200 cal), with feta/cheese (+80 cal), with bread (+150 cal). Traditional Middle Eastern recipes use minimal oil; modern versions vary. Check ingredients and portion size.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 200 calories, 12g protein promotes fullness, low glycemic load (8g carbs). High satiety per calorie. |
| Muscle Gain | | 12g complete protein with all amino acids, easily digestible, versatile meal timing. Pair with whole grain bread post-workout. |
| Diabetes Management | | Very low glycemic index (8g carbs, 2g fiber), protein slows glucose absorption. Lycopene provides antioxidant benefits for cardiovascular health. |
| PCOS Management | | Low glycemic load, high protein for insulin sensitivity. The spices (cumin, turmeric options) have anti-inflammatory compounds beneficial for PCOS. |
| Pregnancy Nutrition | | Eggs provide choline (brain development), B vitamins, complete amino acids. Lycopene and vitamin C support maternal health and placental function. |
| Viral/Flu Recovery | | Easy to digest, high protein for immune recovery, vitamin C (18mg), warm spiced sauce aids comfort and hydration. Nutrient-dense recovery meal. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Shakshuka
Understanding how shakshuka affects blood glucose helps optimize timing and pairing for your health goals.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Enhance the Nutritional Profile
Pairing shakshuka with whole grain bread or vegetables maximizes nutrient absorption:
- 🥒 Add fresh vegetables (cucumbers, radishes, tomatoes) - More fiber, electrolytes, and micronutrients
- 🥖 Whole grain bread - Complex carbs for sustained energy
- 🥬 Leafy greens salad - Additional vitamin K and folate
- 💧 Herbal tea or water - Aids digestion and hydration
This combination maximizes lycopene absorption and extends satiety, making shakshuka a complete nutritious meal.
Cultural Significance
Shakshuka originates from the Levantine region (Middle East and North Africa) and has become a beloved breakfast staple globally.
In Middle Eastern & North African Cuisine:
- Central breakfast dish in Israel, Palestine, Lebanon, Syria, Tunisia, and Egypt
- Traditionally cooked in cast iron or clay for slow, even heat distribution
- Often served communally with family and friends
- Variations include harissa (spicy), cheese additions, and meat options
- Important in Ramadan meals as a protein-rich post-fasting dish
Global Impact:
- Mediterranean diet staple gaining popularity worldwide
- Trending in healthy restaurant menus across USA, Europe, and Australia
- Instagram-famous for vibrant colors and one-pan appeal
- Endorsed by nutritionists for high-protein, low-carb breakfasts
- Featured in meal prep and diet communities (keto-friendly, paleo-adaptable)
Compare & Substitute
Shakshuka vs Similar High-Protein Breakfast Foods (Per serving)
| Nutrient | Shakshuka (2 eggs) | Scrambled Eggs + Toast | Greek Yogurt Parfait | Omelet with Vegetables |
|---|---|---|---|---|
| Calories | 200 kcal | 350 kcal | 250 kcal | 220 kcal |
| Carbs | 8g | 30g | 30g | 6g |
| Fiber | 2g | 2g | 1g | 2g |
| Protein | 12g | 15g | 20g | 13g |
| Fat | 14g | 18g | 8g | 16g |
| Potassium | 480mg | 320mg | 250mg | 350mg |
| Best For | Balanced meal, flavor, satiety | Quick option, simplicity | Tangy taste, probiotics | Quick, customizable |
Frequently Asked Questions
Is shakshuka good for weight loss?
Yes, shakshuka supports weight loss when prepared simply. A 200-calorie serving with 12g protein keeps you full 4-5 hours due to the egg protein and dietary fat. The tomato-based sauce adds volume and fiber without excess calories. Best practice: use 2 eggs per serving, skip added cheese, focus on the vegetable-rich sauce.
Can diabetics eat shakshuka?
Definitely. Shakshuka has very low glycemic impact (8g carbs, 2g fiber) and 12g protein which slows glucose absorption. The tomato-based sauce provides lycopene, a potent antioxidant that may improve endothelial function in diabetics. Best practice: ensure tomato sauce has no added sugar, serve mid-morning with vegetables.
How much protein is in shakshuka?
A standard serving (2 large eggs with 150g tomato sauce) contains 12-14g complete protein. The eggs provide all 9 essential amino acids for muscle recovery. Additional protein varies with variations: adding feta adds 4-6g, chickpeas add 4g per serving.
What are the main health benefits of shakshuka?
Shakshuka delivers: bioavailable lycopene from cooked tomatoes for cardiovascular health; choline from eggs for brain development and memory; complete amino acids for muscle synthesis; vitamin C (18mg) for immunity; potassium (480mg) for blood pressure regulation; and anti-inflammatory spices (cumin, paprika).
When is the best time to eat shakshuka?
Best for breakfast or brunch to support sustained morning energy. The 12g protein and 14g fat keep you satisfied 4-5 hours. For weight loss: morning on rest days. For muscle gain: post-workout with carbs. For energy: 2-3 hours before activity.
How do you make shakshuka healthier?
Use 1 tablespoon olive oil max, fresh tomatoes or low-sugar sauce, add vegetables (spinach, peppers, onions), use large eggs for more nutrients, skip cheese or use feta sparingly (1 tablespoon), use whole grain bread on the side, and season with spices rather than salt.
