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Shakshuka

Egg Dish

Shakshuka

A nutrient-dense dish of eggs poached in a spiced tomato and pepper sauce.

A Mediterranean and Middle Eastern dish consisting of eggs poached in a spiced tomato, bell pepper, and onion sauce, often seasoned with cumin and paprika.

protein and fiber-rich vegetable egg dish

Typical serving · 250g

Common varieties · traditional tomato, green shakshuka, shakshuka with feta, shakshuka with merguez sausage, shakshuka with chickpeas

83health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

Low calorieLow carbLow glycemicWeight lossDiabetes-friendlyGut health

The story

What makes it unique

Shakshuka combines high-quality protein and fats from eggs with fiber, vitamins, and antioxidants from tomatoes and peppers. The fat content slows gastric emptying, while the egg protein induces high satiety. Lycopene in cooked tomatoes becomes significantly more bioavailable due to the presence of olive oil and heat processing.

Varieties: traditional tomato · green shakshuka · shakshuka with feta · shakshuka with merguez sausage · shakshuka with chickpeas

#shakshuka#lowcarbbreakfast#mediterraneandiet#eggrecipes#highproteinbreakfast#diabetesfriendly#weightlossmeals#lycopene

Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

85kcal

Density 0.85 kcal/g

Protein

5.2g

Carbs

3.5g

Fat

6g

Fiber

0.9g

Sugar

2.5 g

Sodium

220 mg

Potassium

210 mg

Glycemic index

15

Glycemic load

1

Water content

82%

Standout compounds

Nutrient highlights

  • Lycopene

    high

    Powerful antioxidant that supports heart health and reduces oxidative stress

  • Choline

    moderate

    Essential for brain health, memory, and cell membrane integrity

  • Vitamin A

    moderate

    Supports vision, immune function, and skin health

  • Vitamin C

    moderate

    Boosts immune system and aids in iron absorption

Wellness map

Health scores & processing

Weight loss
82
Satiety
88
Blood sugar
92
Gut health
75
Heart health
78
Fitness
70
Processing
90

NOVA processing scale

1
Min
2
3
4
Ultra

minimally processed · Whole food

Made from whole, unprocessed foods (eggs, tomatoes, peppers) combined with culinary ingredients like olive oil and spices.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietyexcellent
  • Blood sugarexcellent
  • Nutrient densitygood
  • Fitness fuelgood
  • Processing qualityexcellent

Eat with confidence

Food safety profile

Shakshuka is a thoroughly cooked dish, minimizing microbial risks. Primary concerns are pesticide residues on conventional tomatoes and BPA exposure if using canned tomatoes.

90safety

Evidence confidence 85%

  • Pesticidesmoderate
  • Antibioticslow
  • Heavy metalslow
  • Contaminationlow

Watch for

  • salmonella from raw eggs prior to cooking
  • pesticide residue on conventional tomatoes

Safer choices

Organic fresh tomatoes or BPA-free canned tomatoes, pasture-raised eggs

Prep tips

Wash fresh produce thoroughly under running water. If using canned tomatoes, opt for BPA-free linings or glass jars.

Canned tomatoes may contain BPA in can linings; conventional tomatoes often have high pesticide residues.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    High protein and fat from eggs combined with fiber from tomatoes creates strong satiety, reducing overall calorie intake.

  2. Blood sugar

    Very low glycemic impact due to minimal carbohydrates, high fiber, and fat slowing digestion.

  3. Fitness & energy

    Provides sustained energy from fats and protein, suitable for a post-workout meal, though lacking fast carbs for immediate glycogen replenishment.

  4. Gut health

    Fiber from tomatoes and peppers supports healthy digestion, while olive oil provides anti-inflammatory benefits.

  5. Processing quality

    Typically made from whole, unprocessed ingredients, making it a highly nutritious, whole-food meal.

  6. Food safety

    Cooking eliminates most microbial risks; choosing organic tomatoes and pasture-raised eggs minimizes chemical and antibiotic exposure.

  7. Common mistakes

    Overcooking the eggs until rubbery, or adding excessive bread for dipping which drastically increases caloric and carbohydrate intake.

  8. Best preparation

    Simmering the tomato sauce thoroughly before adding eggs, then poaching eggs gently over medium-low heat until whites are set but yolks remain runny.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • low-carb breakfast

    A filling, savory morning meal that keeps blood sugar stable and prevents mid-morning crashes.

  • meatless dinner

    Provides high-quality protein and robust flavor without relying on meat.

  • post-workout meal

    Delivers protein for muscle repair and healthy fats for sustained recovery.

Balance sheet

Pros & cons

Upsides

  • High satiety from protein and fat combination
  • Very low glycemic impact
  • Rich in bioavailable lycopene due to cooking with oil
  • Naturally gluten-free and low-carb
  • Made from whole, unprocessed ingredients

Trade-offs

  • Can be high in sodium if using canned tomatoes or added salt
  • Often served with high-calorie bread for dipping
  • Egg cholesterol may concern some individuals
  • Requires careful temperature control to avoid overcooking eggs

Fit check

Who is it for?

Great match

  • low-carb diets
  • blood sugar management
  • high-volume low-calorie eating
  • Mediterranean diet followers

Consider alternatives

  • strict low-fat diets
  • egg or nightshade allergies
  • very low sodium diets

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Shakshuka

    This food

    Shakshuka

    VS85% alike
    Huevos Rancheros

    Compare with

    Huevos Rancheros

    Shakshuka is typically lower in calories and fat than huevos rancheros, which often includes fried eggs, cheese, and fried tortillas.

    Shakshuka is lower in carbs and calories than huevos rancheros, making it better for weight loss, while huevos rancheros offers more fiber if beans are included.

    Shakshuka vs Huevos Rancheros
  • Shakshuka

    This food

    Shakshuka

    VS90% alike
    Turkish Menemen

    Compare with

    Turkish Menemen

    Menemen is scrambled while shakshuka is poached; nutritionally they are nearly identical.

    Shakshuka and menemen are nutritionally equivalent, differing mainly in egg preparation method and spice blends.

    Shakshuka vs Turkish Menemen
  • Shakshuka

    This food

    Shakshuka

    VS75% alike
    Frittata

    Compare with

    Frittata

    Frittata is baked and often includes cheese and cream, making it higher in fat and calories than shakshuka.

    Shakshuka is lighter and lower in fat than a cheese-heavy frittata, making it better for weight loss and blood sugar control.

    Shakshuka vs Frittata
  • Shakshuka

    This food

    Shakshuka

    VS70% alike
    Scrambled Eggs

    Compare with

    Scrambled Eggs

    Shakshuka adds vegetables and fiber, whereas scrambled eggs are just eggs and fat.

    Shakshuka provides more volume, fiber, and micronutrients than plain scrambled eggs for similar calories.

    Shakshuka vs Scrambled Eggs
  • Shakshuka

    This food

    Shakshuka

    VS40% alike
    Oatmeal

    Compare with

    Oatmeal

    Oatmeal is carb-heavy with fiber, shakshuka is protein and fat-heavy with low carbs.

    Shakshuka provides far more protein and fewer carbs than oatmeal, offering better blood sugar control and satiety.

    Shakshuka vs Oatmeal
  • Shakshuka

    This food

    Shakshuka

    VS50% alike
    Avocado Toast

    Compare with

    Avocado Toast

    Avocado toast is high in healthy fats and carbs, shakshuka is high in protein and low in carbs.

    Shakshuka offers significantly more protein and fewer carbs than avocado toast, making it superior for blood sugar management.

    Shakshuka vs Avocado Toast
  • Shakshuka

    This food

    Shakshuka

    VS60% alike
    Eggs Benedict

    Compare with

    Eggs Benedict

    Eggs Benedict uses hollandaise and English muffins, making it much higher in saturated fat and refined carbs.

    Shakshuka is a much lighter, lower-carb alternative to the heavy, refined-carb dense Eggs Benedict.

    Shakshuka vs Eggs Benedict
  • Shakshuka

    This food

    Shakshuka

    VS65% alike
    Quiche

    Compare with

    Quiche

    Quiche has a pastry crust and cream, making it significantly higher in calories, fat, and carbs.

    Shakshuka skips the high-calorie pastry crust of quiche, offering a lower-carb, lower-calorie meal.

    Shakshuka vs Quiche
  • Shakshuka

    This food

    Shakshuka

    VS55% alike
    Full English Breakfast

    Compare with

    Full English Breakfast

    Full English is much higher in calories, saturated fat, and processed meats.

    Shakshuka provides a filling breakfast without the excessive calories and processed meats of a Full English.

    Shakshuka vs Full English Breakfast
  • Shakshuka

    This food

    Shakshuka

    VS45% alike
    Greek Yogurt

    Compare with

    Greek Yogurt

    Greek yogurt is high protein and carb-based from lactose, shakshuka is moderate protein and fat-based.

    Greek yogurt offers faster-digesting protein for fitness, while shakshuka provides longer-lasting satiety from fats and fiber.

    Shakshuka vs Greek Yogurt

Common questions

FAQ

Answers aligned with how people search for this food.

  • Is shakshuka good for weight loss?

    Yes, shakshuka is excellent for weight loss due to its high protein and fat content which promotes satiety, while remaining relatively low in calories.

  • Can diabetics eat shakshuka?

    Yes, shakshuka has a very low glycemic index and load, making it a blood sugar-friendly meal that prevents glucose spikes.

  • Is shakshuka keto friendly?

    Yes, traditional shakshuka is low in carbohydrates and high in fat, making it suitable for ketogenic diets, especially when eaten without bread.

  • How many calories are in shakshuka?

    A typical 100-gram serving of shakshuka contains about 85 calories, while a full one-cup serving (around 250 grams) has roughly 210 calories.

  • Is shakshuka high in protein?

    Shakshuka provides a moderate amount of high-quality protein from the eggs, offering about 13 grams per standard serving.

  • What are the health benefits of shakshuka?

    Shakshuka provides lycopene from cooked tomatoes for antioxidant support, choline from eggs for brain health, and anti-inflammatory benefits from olive oil and spices.

  • Can you eat shakshuka on a Mediterranean diet?

    Absolutely, shakshuka is a staple Mediterranean dish rich in vegetables, olive oil, and eggs, aligning perfectly with the diet's principles.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

85

Nutrition data

90

Health analysis

90

Food safety

85

Comparisons