Calorie guide · Middle Eastern
Shakshukacalories and macros
One serving of Shakshuka has about 490 kcal, with 22 g protein, 55 g carbohydrates and 21 g fat. That is roughly 18% of calories from protein, 44% from carbs and 38% from fat.
Where the calories come from
- Protein22 g18%
- Carbs55 g44%
- Fat21 g38%
Shakshuka is two eggs poached in a sauce of 200 g crushed tomatoes, 100 g red pepper and 60 g onion cooked in 10 g of olive oil with cumin, paprika and garlic, served with 50 g of pita bread. A serving is roughly 490 kcal with 22 g of protein and 55 g of carbohydrates: the pita and vegetables supply most of the carbohydrates, while the eggs and olive oil provide most of the 21 g of fat.
Nutrition per serving
| Nutrient | Per 100 g | 1 serving (~440 g) | Share of calories |
|---|---|---|---|
| Calories | 111 kcal | 490 kcal | 100% |
| Protein | 5 g | 22 g | 18% |
| Carbs | 12.5 g | 55 g | 44% |
| Fat | 4.8 g | 21 g | 38% |
How many calories in 100 g of Shakshuka?
A typical serving of Shakshuka weighs about 440 g, so 100 g has about 111 kcal, 5 g protein, 12.5 g carbohydrates and 4.8 g fat.
Calories for your portion
Calories by amount
| Amount | Weight | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| ½ serving | 220 g | 245 | 11 g | 27.5 g | 10.5 g |
| 1 serving | 440 g | 490 | 22 g | 55 g | 21 g |
| 1½ servings | 660 g | 735 | 33 g | 82.5 g | 31.5 g |
| 2 servings | 880 g | 980 | 44 g | 110 g | 42 g |
| 100 g | 100 g | 111 | 5 g | 12.5 g | 4.8 g |
| 200 g | 200 g | 223 | 10 g | 25 g | 9.5 g |
Vitamins and minerals in Shakshuka
Per serving, with the share of the daily value (DV) used on US nutrition labels.
| Nutrient | Per serving | % DV |
|---|---|---|
| Fiber | 8.2 g | 29% |
| Sugars | 16 g | – |
| Saturated fat | 4.8 g | 24% |
| Sodium | 1,100 mg | 48% |
| Potassium | 1,100 mg | 23% |
| Calcium | 190 mg | 15% |
| Iron | 6 mg | 33% |
| Vitamin C | 110 mg | 122% |
| Vitamin A | 370 µg | 41% |
| Vitamin D | 2 µg | 10% |
| Vitamin B12 | 0.9 µg | 38% |
Allergens in Shakshuka
- Eggs
- Gluten
A typical recipe contains the allergens below (EU list of 14). Recipes, sauces and kitchens differ, so always check the label or ask when you eat out.
Which diets does Shakshuka fit?
Based on the ingredients of a typical serving. Recipes vary, so check labels if you have an allergy or follow a diet strictly.
How long would you walk to burn a serving of Shakshuka?
For a 70 kg adult, the 490 kcal in one serving is about 114 minutes of comfortable walking or 83 minutes of brisk walking. This is only a rough perspective: food is not something you have to earn or burn off, and the numbers change with body size.
| Comfortable walk (about 4 km/h) | 114 min |
| Brisk walk (about 5.5 km/h) | 83 min |
Work it out for your own weight and activity with the calories burned calculator.
What's in a typical serving
Eggs gently poached in a spiced tomato and red pepper sauce, served with warm pita for dipping.
- 2 Eggs
- 200g Crushed Tomatoes
- 100g Red Pepper, 60g Onion
- 10g Olive Oil
- 50g Pita Bread
- Cumin, Paprika, Garlic
How to make it
- Heat 10 g olive oil in a small frying pan and soften 60 g chopped onion and 100 g sliced red pepper for 6 to 8 minutes.
- Add crushed garlic, cumin and paprika and stir for 30 seconds until fragrant.
- Pour in 200 g crushed tomatoes, season with salt and pepper and simmer for 8 to 10 minutes until the sauce thickens.
- Make two wells in the sauce and crack an egg into each one.
- Cover and cook on low heat for 5 to 7 minutes, until the whites are fully set and the yolks are done to your liking.
- Sprinkle with chopped parsley and serve straight from the pan with 50 g warm pita.
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How to make it lighter
- Swap the white pita for a smaller piece of wholegrain bread, or skip the bread and eat it with a spoon.
- Measure the olive oil instead of pouring freely; a non-stick pan lets you soften the vegetables with less.
- Add an extra egg white or a spoon of strained yogurt on the side to raise protein without many extra calories.
Lighter alternatives
More Middle Eastern dishes
Work out your own daily calorie target with the calorie calculator.
Frequently asked questions
How many calories are in Shakshuka?
A typical serving of Shakshuka has about 490 kcal. The exact number depends on the recipe, the amount of oil or butter and the portion size.
How many calories are in 100 g of Shakshuka?
About 111 kcal. That is based on a typical serving of about 440 g with 490 kcal; the real figure changes with the recipe and how much oil is used.
Is Shakshuka high in protein?
Yes. With about 22 g of protein per serving (18% of its calories), Shakshuka is a good protein source.
Can I eat Shakshuka while losing weight?
Yes, if it fits your daily calorie target. Weight loss depends on your total intake over time, not on a single dish; portion size and added fats make the biggest difference.
How long do you have to walk to burn off Shakshuka?
Roughly 114 minutes of comfortable walking for a 70 kg adult, or about 83 minutes at a brisk pace. Treat it as a perspective only; it depends on body size and you do not need to 'burn off' food.
Is Shakshuka vegetarian?
Yes. A typical serving of Shakshuka has no meat or fish.
Is Shakshuka gluten-free?
Usually not. A typical serving contains wheat or another gluten source.
How can I make Shakshuka lighter?
Swap the white pita for a smaller piece of wholegrain bread, or skip the bread and eat it with a spoon. Measure the olive oil instead of pouring freely; a non-stick pan lets you soften the vegetables with less. Add an extra egg white or a spoon of strained yogurt on the side to raise protein without many extra calories.
How we calculated these values
- Calories and macros are Sporty catalog estimates for one typical serving, calculated from USDA FoodData Central values for the listed ingredient amounts.
- The serving weight (440 g) is estimated from those ingredients; the per-100 g values and the portion calculator are worked out from it.
- Walking times use the Compendium of Physical Activities: 3.5 MET for comfortable and 4.8 MET for brisk walking, for a 70 kg adult (kcal per minute = MET × 3.5 × kg ÷ 200).
- Vitamins, minerals and allergens are estimated from the same ingredients with USDA FoodData Central values; % DV uses the US FDA daily values.
- Diet labels come from the ingredients. Real values change with the recipe, the amount of oil and the portion, so treat every number as an estimate.