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Olive-oil vegetable meze with fiber and vitamin C
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Eggplant and Pepper Şakşuka (150 g) has 177 calories. That works out to 118 calories per 100 g. It contains 12.5 g of carbs, 2.3 g of protein, 13.7 g of fat and 4.7 g of fiber. Its 39 mg of Vitamin C covers 43% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 150 g
177
KCAL / 150G
Carbs
12.5g
· 5% DV
Protein
2.3g
· 5% DV
Fat
13.7g
· 18% DV
Fiber
4.7g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 27% · Protein 5% · Fat 68%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 177 kcal | |
| Total fat | 13.7 g | 18% |
| Saturated fat | 1.95 g | 10% |
| Trans fat | 0 g | |
| Sodium | 368 mg | 16% |
| Total carbohydrate | 12.5 g | 5% |
| Fiber | 4.7 g | 17% |
| Protein | 2.3 g | 5% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 177 kcal |
| 2 tablespoon (small) | 30 g | 35 kcal |
| 4 tablespoon (medium) | 60 g | 71 kcal |
| 100 g | 100 g | 118 kcal |
| 1 cup (small) | 120 g | 142 kcal |
| 1 cup (large) | 180 g | 212 kcal |
| 1 serving (large) | 220 g | 260 kcal |
| 1 pack (large) | 250 g | 295 kcal |
Calculated from 118 calories per 100 g.
Eggplant and Pepper Şakşuka is a Turkish vegetable meze made with eggplant and peppers, typically combined with a tomato and garlic sauce. It is commonly served as a side or part of a spread of small dishes, rather than as an egg-based main.
To make Eggplant and Pepper Şakşuka, cook chopped eggplant and peppers until tender, then combine them with a tomato and garlic sauce. You can fry the vegetables or roast them in the oven, and letting the finished dish rest helps the flavors meld.
No, Eggplant and Pepper Şakşuka is not the same dish as egg shakshuka. Turkish şakşuka is generally a vegetable meze with eggplant, peppers, and tomato sauce; shakshuka usually refers to eggs cooked in a spiced tomato sauce.
Yes, you can make Eggplant and Pepper Şakşuka without frying. Roast the eggplant and peppers with a little olive oil until tender, then mix them with the tomato sauce; this gives the dish a lighter finish and avoids a pan of frying oil.
Eggplant and Pepper Şakşuka is usually served cold or at room temperature. Resting it gives the vegetables time to absorb the sauce, though you can also serve it warm alongside a main course.
Serve Eggplant and Pepper Şakşuka with bread, rice, or bulgur, or include it in a Turkish-style meze spread. It also works as a vegetable side beside grilled foods, with salad or other small plates.
Yes, Eggplant and Pepper Şakşuka can be made ahead and refrigerated. The resting time lets the tomato sauce mingle with the vegetables, so it is a practical choice for preparing a meze spread before guests arrive.
Store leftover Eggplant and Pepper Şakşuka in a covered container in the refrigerator and chill it promptly after serving. Take out only the portion you plan to eat, rather than leaving the whole dish at room temperature.
Yes, Eggplant and Pepper Şakşuka can be frozen, but the eggplant and peppers may turn softer after thawing. Freeze it in airtight portions, thaw it in the refrigerator, and expect a less firm texture than when freshly made.
For less oily Eggplant and Pepper Şakşuka, roast the vegetables instead of deep-frying them and use only enough olive oil to keep them from drying out. A well-seasoned tomato sauce adds flavor without needing extra oil.
Vitamins
Vitamin C
39mg · 43% DV
B6
0.26mg · 15% DV
Vitamin E
2.03mg · 14% DV
Vitamin K
15.3µg · 13% DV
Minerals
Copper
0.15mg · 17% DV
Sodium
368mg · 16% DV
Manganese
0.29mg · 13% DV
Potassium ⭐
332mg · 10% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 177 calories in 1 serving (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Eggplant and Pepper Şakşuka is a Turkish-style vegetable meze, made with eggplant and peppers cooked with a tomato sauce. The vegetables are often fried in olive oil, though home recipes vary; it is distinct from the egg-and-tomato dish also called shakshuka in some cuisines.
Serve it chilled or at room temperature as part of a meze spread, with bread or alongside grilled dishes. Olive oil gives it a satisfying richness, while the vegetables contribute fibre and vitamin C. For a lighter version, roast the eggplant and peppers instead of frying them, then stir them into the sauce.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.95g
MONOUNSATURATED
8.85g
POLYUNSATURATED
1.31g
Omega 6:3 ratio 10.6:1
Above the ideal 4:1 (10.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.