How healthy is shakshuka?
Is shakshuka healthy? Yes, for most people. Shakshuka scores 79/100 on the HowHealthyIs Score: 100 g provides 78 kcal, 25 mg vitamin C and 81 µg vitamin A. Shakshuka is eggs poached in a spiced tomato and pepper sauce: protein from the eggs plus vitamin C and potassium from the vegetables, for modest calories. 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). Shakshuka ranks higher than 79% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C36%
- Vitamin A12%
- Vitamin E11%
- Protein10%
- Fiber8%
- Iron8%
- Potassium6%
- Calcium4%
- Magnesium4%
Counts against
- Saturated fat7%
- Added sugars0%
- Sodium15%
Raw NRF9.3: 99 minus 23 = 77. 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 shakshuka?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 78 kcal | 312 kcal | |
| Protein | 4 g | 16 g | 32% |
| Carbohydrates | 4.7 g | 19 g | 7% |
| Fiber | 1.8 g | 7.3 g | 26% |
| Sugars | 2.8 g | 11 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 5.1 g | 21 g | 26% |
| Saturated fat | 1.2 g | 4.6 g | 23% |
| Omega-3 fats | <0.1 g | 0.2 g | |
| Vitamins | |||
| Vitamin A | 81 µg | 323 µg | 36% |
| Vitamin C | 25 mg | 101 mg | 112% |
| Vitamin D | 0.5 µg | 2 µg | 10% |
| Vitamin E | 1.3 mg | 5.2 mg | 35% |
| Vitamin K | 5.5 µg | 22 µg | 18% |
| Vitamin B12 | 0.2 µg | 0.9 µg | 37% |
| Folate | 25 µg | 100 µg | 25% |
| Minerals | |||
| Calcium | 43 mg | 172 mg | 13% |
| Iron | 1.1 mg | 4.4 mg | 24% |
| Potassium | 216 mg | 864 mg | 18% |
| Magnesium | 13 mg | 54 mg | 13% |
| Zinc | 0.5 mg | 1.9 mg | 17% |
| Sodium | 273 mg | 1093 mg | 48% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard shakshuka?
We estimate shakshuka from this standard recipe (serves 3, about 1210 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Bread is not counted.
| Ingredient | Amount |
|---|---|
| 6 eggs | 300 g |
| 2 cans tomatoes | 800 g |
| 1 red pepper | 150 g |
| 1 onion | 120 g |
| 3 cloves garlic | 10 g |
| 2 tbsp olive oil | 30 g |
| Cumin | 2 g |
| Paprika | 3 g |
| Chili | 0.5 g |
| Salt | 5 g |
| Cilantro to serve | 5 g |
Why is shakshuka good for you?
- 101 mg vitamin C in 1 serving (2 eggs), 112% of the daily value. Vitamin C contributes to the normal function of the immune system.
- 0.9 µg vitamin B12 in 1 serving (2 eggs), 37% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
- 323 µg vitamin A in 1 serving (2 eggs), 36% of the daily value. Vitamin A contributes to the maintenance of normal vision.
Good ways to use it
- A weekend brunch
- A quick vegetarian dinner from pantry staples
What should you watch out for?
- Canned tomatoes can be salty; no-salt-added cans help.
- Much of the meal often comes from the bread used to scoop it up.
Similar foods
Shakshuka is already one of the most nutrient-dense dishes we cover.