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Soft, glossy onion slices are gathered in a shallow pan, with set egg forming pale golden patches among the translucent, lightly browned onions.
●Low GI

Onion Mihlama Calories

Traditional Black Sea dish with onions, eggs, and oil

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

120kcal

GI

35low

POTASSIUM · 100 G

140mg

FIBER · 100 G

1.2g

Quick answer

1 serving (medium) of Onion Mihlama (180 g) has 216 calories. That works out to 120 calories per 100 g. It contains 13.5 g of carbs, 5.8 g of protein, 15.3 g of fat and 2.2 g of fiber. Its 12.6 µg of Biotin covers 42% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

Onion Mihlama Nutrition Facts

Selected: 1 serving (medium) · 180 g

216

KCAL / 180G

Carbs

13.5g

· 5% DV

Protein

5.8g

· 12% DV

Fat

15.3g

· 20% DV

Fiber

2.2g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 25% · Protein 11% · Fat 64%

Onion Mihlama nutrition facts table · 1 serving (medium) (180 g)

NutrientAmount% DV
Calories216 kcal
Total fat15.3 g20%
Saturated fat3.78 g19%
Trans fat0 g
Sodium216 mg9%
Total carbohydrate13.5 g5%
Fiber2.2 g8%
Protein5.8 g12%

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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How Many Calories in 1 Serving of Onion Mihlama?

ServingAmountCalories
1 serving (medium)180 g216 kcal
100 g100 g120 kcal
1 piece (small)100 g120 kcal
1 serving (small)120 g144 kcal
1 piece (medium)160 g192 kcal
1 cup (medium)160 g192 kcal
1 piece (large)220 g264 kcal
1 serving (large)250 g300 kcal

Calculated from 120 calories per 100 g.

Frequently Asked Questions About Onion Mihlama

What is onion mihlama?

Onion mihlama is a traditional Black Sea dish made by cooking onions in oil and then adding eggs. The onions become soft and sweet, while the eggs bind the mixture into a simple, savory meal.

How do you make onion mihlama?

To make onion mihlama, slowly cook sliced onions in oil until soft, then stir in the eggs and cook gently until set. Keep the heat moderate so the onions soften without burning and the eggs stay tender.

Is onion mihlama the same as kuymak?

No, onion mihlama is centered on onions and eggs, while kuymak is commonly made with cornmeal, cheese, and butter. They are both associated with Black Sea cooking, but they have different ingredients and textures.

Why does onion mihlama turn watery?

Onion mihlama can turn watery if the onions release moisture before they have softened and cooked down. Let them cook uncovered until tender before adding the eggs, and avoid crowding the pan.

What kind of onions work best in onion mihlama?

Ordinary yellow or white cooking onions work well in onion mihlama. Slice them evenly so they cook at the same rate; very thick pieces may remain firm while the eggs are already done.

What do you serve with onion mihlama?

Serve onion mihlama hot with crusty bread or cornbread to scoop up the soft onions and egg. A simple salad or fresh vegetables also pair well without competing with its rich, savory flavor.

Can you use olive oil in onion mihlama?

Yes, olive oil works in onion mihlama and lets the onion flavor stand out. Use enough to coat and soften the onions, then cook them over moderate heat so the oil does not smoke.

Can onion mihlama be made ahead of time?

Onion mihlama is best cooked just before serving because eggs can become firm when reheated. You can slice the onions ahead, but cook them with the eggs shortly before the meal for a fresher texture.

Can you freeze onion mihlama?

Freezing onion mihlama is possible, but it is not ideal because cooked eggs may turn grainy or release moisture after thawing. For the best texture, refrigerate leftovers and reheat only the portion you plan to eat.

Is onion mihlama eaten for breakfast?

Yes, onion mihlama can be eaten for breakfast, especially as a hot dish shared with bread. It also works as a simple lunch or supper, so it is not limited to a particular meal.

Onion Mihlama Vitamins & Minerals

Vitamins

Biotin

12.6µg · 42% DV

B12

0.54µg · 23% DV

B5

0.9mg · 18% DV

B6

0.23mg · 14% DV

Minerals

Selenium

14µg · 25% DV

Phosphorus

117mg · 17% DV

Copper

0.14mg · 16% DV

Manganese

0.23mg · 10% DV

Sodium

216mg · 9% DV

Potassium ⭐

252mg · 7% DV

Onion Mihlama Glycemic Index

GLYCEMIC INDEX

35
Low
0 Low5570100

GLYCEMIC LOAD

5.4
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Onion Mihlama

To burn the 216 calories in 1 serving (medium) (180 g):

🚶

53min

Walking (5 km/h)

🏃

22min

Running (8 km/h)

🚴

29min

Cycling

🏊

25min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Onion Mihlama?

Onion Mihlama is a traditional Black Sea dish made by cooking onions in oil and finishing them with eggs. It is a simple pan-cooked meal rather than a fixed recipe: the onions may be left slightly firm or softened until sweet, depending on the cook and local style.

Served hot, it has tender eggs, mellow onions and a rich, savoury flavour. In its home region it can appear at breakfast or as an easy meal with bread; English-speaking cooks can serve it for brunch or a light supper, with toast or flatbread for scooping. It provides some protein, but is not especially protein-dense, and much of its energy comes from fat. Use a measured amount of oil and let the onions soften slowly for a lighter result.

How Nutritious Is Onion Mihlama?

Nutrient density

Medium

55/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

39/ 100

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.

Is Onion Mihlama Processed?

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.

Does Onion Mihlama Contain Allergens?

Contains these allergens:

Gluten free
Dairy free
Eggs yes
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Onion Mihlama Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Onion Mihlama Fat Profile

SATURATED

3.78g

MONOUNSATURATED

5.76g

POLYUNSATURATED

1.8g

⚖️

Omega 6:3 ratio 11.1:1

Above the ideal 4:1 (11.1:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.