Shakshuka Calories 🍳
Calculate shakshuka calories for Saudi servings. Eggs poached in rich spiced tomato sauce — full nutrition breakdown, weight loss tips and portion guide.
Shakshuka Calculator
To burn about 120 kcal you may need roughly:
📊 Data source note: Nutrition values are estimates based on standard food composition databases and common recipe data. Actual values vary by cooking method, oil quantity, ingredient brand, and serving size. See our Data Sources and Methodology pages.
What Is Shakshuka?
Shakshuka (Arabic: شكشوكة) is a beloved Middle Eastern and North African breakfast dish in which eggs are poached directly in a spiced tomato and pepper sauce. In Saudi Arabia, shakshuka is a popular breakfast and brunch choice, often eaten with tamees bread for dipping. The dish is naturally low in calories compared to most Saudi foods — a standard 2–3 egg serving in tomato sauce runs approximately 280–380 kcal. It is protein-rich, vegetable-forward, and one of the most nutrient-dense Saudi breakfast options per calorie.
Calories at a Glance
| Portion | Weight | Calories |
|---|---|---|
| 2 eggs in tomato sauce | 300g | 260–320 kcal |
| 3 eggs in tomato sauce | 380g | 320–400 kcal |
| With tamees bread (1 piece) | 480g | 560–680 kcal |
| Tomato sauce only (no eggs) | 200g | 120–160 kcal |
| Per 100g (2-egg shakshuka) | 100g | ~120 kcal |
How to Use This Calculator
Enter the weight of the Shakshuka serving you actually ate, in grams. As a reference, a 2 eggs in tomato sauce (300g) comes to about 260–320 kcal, while a 3 eggs in tomato sauce is closer to 320–400 kcal. Restaurant servings usually run heavier on oil and portion than home cooking, so if you ate out, round your estimate up rather than down for a more realistic figure.
Shakshuka — Calorie and Nutrition Breakdown (per 100g)
| Nutrient | Per 100g | Daily % (approx.) |
|---|---|---|
| Calories | 120 kcal | 6% |
| Protein | 6g | 12% |
| Carbohydrates | 8g | 3% |
| Fat | 7g | 9% |
| Dietary Fiber | 2g | 7% |
Calories by Preparation Method
Shakshuka made with olive oil for the tomato sauce base runs higher in calories than versions using minimal cooking spray. Each tablespoon of olive oil adds 120 kcal to the sauce. Adding cheese (feta or white cheese) on top increases protein but also fat by 5–8g per serving. Restaurant shakshuka often adds more oil than home-prepared versions.
Shakshuka for Weight Loss
Shakshuka is an excellent weight-loss breakfast. It is high in protein and vegetables, naturally low in carbohydrates (without bread), and provides strong satiety per calorie. A 3-egg shakshuka (no bread) runs 320–400 kcal — a satisfying, protein-rich breakfast well within most weight-loss calorie budgets. It is one of the recommended weight-loss priority foods for the Saudi Middle East context.
Shakshuka for Muscle Gain
Three eggs in shakshuka provide approximately 18–21g of complete protein plus leucine from the egg yolks, supporting muscle protein synthesis. The tomato sauce adds lycopene, vitamins C and A, and minerals. For muscle gain, add a side of labneh or a chicken piece alongside shakshuka to push total protein to 35–45g per meal.
Smart Comparison
Shakshuka is one of the lowest-calorie hot Saudi breakfast dishes — significantly lighter than mutabbaq, saleeg with chicken, or tamees with hummus and eggs. Compared to a full English breakfast, shakshuka provides similar protein at substantially fewer calories. As a weight-loss priority Saudi breakfast, shakshuka outperforms almost all other morning options.
Portion Control Advice
A 2–3 egg shakshuka is the appropriate single serving. Tamees bread is delicious for dipping but adds 260+ kcal per piece — keep the bread portion to one small piece (100g) or use 1–2 pita halves instead. Avoid eating two servings of shakshuka in one sitting (4–6 eggs) as this adds up quickly in fat calories from egg yolks.
Practical Eating Tips
Make shakshuka with a variety of vegetables (bell peppers, spinach, mushrooms) to increase fibre and micronutrient content without adding meaningful calories. Use minimal olive oil (1 teaspoon rather than 1–2 tablespoons) for the sauce base. Pair with labneh on the side rather than ghee-heavy spreads.
Common Mistakes
Using 3–4 tablespoons of olive oil for the sauce base — common in restaurant versions — adds 360–480 kcal before a single egg is poached. Eating full tamees loaf alongside rather than a small piece doubles the calorie load. Adding heavy cream or excessive cheese to the shakshuka can push it from a 300-kcal dish to a 500+ kcal one.
Burn This Food — Activity Equivalents
A standard serving (~360 kcal) requires approximately:
| Activity | Approx. Duration |
|---|---|
| Brisk Walking | ~65 min |
| Jogging | ~40 min |
| Swimming | ~45 min |
| Cycling | ~51 min |
Burn times vary by body weight, fitness level and exercise intensity.
Health Considerations
Eggs are one of the most complete whole-food protein sources, containing all essential amino acids, B12, vitamin D, choline, and lutein. The tomato sauce provides lycopene (a powerful antioxidant), vitamin C, and potassium. Shakshuka is naturally gluten-free (without bread) and suitable for vegetarians. People with egg allergy cannot eat shakshuka. The dish is low in saturated fat when prepared with olive oil and no added cheese.
Healthy Alternative Tips
Lower Calorie Option: Shakshuka is already a light choice — cook with one measured spoon of oil and eat with a single piece of bread rather than continuous scooping to keep it under 400 kcal.
Higher Protein Option: Grilled Chicken Saudi or Chicken Kebab Saudi for a leaner, protein-rich alternative.
Smarter Swap: Use the Food Compare tool to compare Shakshuka side-by-side with other Saudi foods.
Related Tools
FAQs
How many calories in shakshuka?
A 3-egg shakshuka in tomato sauce (approximately 380g without bread) contains 320–400 calories.
Is shakshuka good for weight loss?
Yes — shakshuka is one of the best Saudi breakfast choices for weight loss. High in protein and vegetables, low in calories, and very filling.
Is shakshuka healthy?
Yes. Eggs provide complete protein, B12 and vitamin D. The tomato sauce provides lycopene, vitamin C and potassium. When made with minimal oil, shakshuka is a nutrient-dense, relatively low-calorie meal.
How much protein is in shakshuka?
Three eggs in shakshuka provide approximately 18–21g of protein from the eggs plus additional protein from the tomato sauce.
Is shakshuka gluten-free?
Yes — shakshuka without bread is naturally gluten-free. The tamees bread eaten alongside contains gluten.
📊 Data source note: Nutrition values are estimates based on standard food composition databases and Saudi recipe data. Actual values vary by cooking method, oil quantity, ingredients and serving size. See our Data Sources and Methodology pages.