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Traditional Black Sea dish with onions, eggs, and oil
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 15.3 g | 20% |
| Saturated fat | 3.78 g | 19% |
| Trans fat | 0 g | |
| Sodium | 216 mg | 9% |
| Total carbohydrate | 13.5 g | 5% |
| Fiber | 2.2 g | 8% |
| Protein | 5.8 g | 12% |
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) | 180 g | 216 kcal |
| 100 g | 100 g | 120 kcal |
| 1 piece (small) | 100 g | 120 kcal |
| 1 serving (small) | 120 g | 144 kcal |
| 1 piece (medium) | 160 g | 192 kcal |
| 1 cup (medium) | 160 g | 192 kcal |
| 1 piece (large) | 220 g | 264 kcal |
| 1 serving (large) | 250 g | 300 kcal |
Calculated from 120 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 216 calories in 1 serving (medium) (180 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.
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.
Medium
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.
Contains these allergens:
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
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.