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Traditional onion-and-egg dish
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Onions with eggs (180 g) has 230 calories. That works out to 128 calories per 100 g. It contains 10.4 g of carbs, 12.8 g of protein, 14.8 g of fat and 2 g of fiber. Its 19.8 µg of Biotin covers 66% of the Daily Value. Its glycemic index is 8 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
230
KCAL / 180G
Carbs
10.4g
· 4% DV
Protein
12.8g
· 26% DV
Fat
14.8g
· 19% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 18% · Protein 23% · Fat 59%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 14.8 g | 19% |
| Saturated fat | 4.14 g | 21% |
| Trans fat | 0.05 g | |
| Sodium | 212 mg | 9% |
| Total carbohydrate | 10.4 g | 4% |
| Fiber | 2 g | 7% |
| Protein | 12.8 g | 26% |
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 | 230 kcal |
| 1 tablespoon (grated) | 18 g | 23 kcal |
| 2 tablespoon (grated) | 36 g | 46 kcal |
| 1 piece (half) | 90 g | 115 kcal |
| 100 g | 100 g | 128 kcal |
| 1 serving (small) | 120 g | 154 kcal |
| 1 cup (diced) | 160 g | 205 kcal |
| 1 serving (large) | 260 g | 333 kcal |
Calculated from 128 calories per 100 g.
Onions with eggs is made by slowly cooking sliced onions in a little oil or butter until soft, then adding eggs and cooking until set. Keep the heat low so the onions soften without browning too quickly.
Onions with eggs is commonly served hot with bread, which makes it easy to scoop up the soft onion and egg. A simple salad or plain yogurt also works well alongside it without competing with its savory flavor.
Not quite: Onions with eggs is usually cooked as softened onions topped or mixed with eggs, rather than folded into a set omelet. The texture depends on whether you stir the eggs through or leave them more intact.
Onions with eggs can turn watery if the onions release moisture into the pan and the eggs go in before it evaporates. Cook the onions uncovered until the liquid is gone, then add the eggs and finish the dish.
Yes, Onions with eggs can be made with soft, pale onions rather than browned ones. Cook them slowly over low heat, stirring occasionally; a little patience keeps them tender and brings out their sweetness without scorching.
Yes, red onions work in Onions with eggs, although they give the dish a sweeter flavor and a slight color tint. Slice them evenly and cook until tender before adding the eggs, just as you would with yellow onions.
Yes, Onions with eggs can be served for breakfast, though it also works as a quick lunch or dinner. Serve it freshly cooked with bread, since eggs tend to become firm and dry if the dish sits for long.
Onions with eggs centers on cooked onions and eggs, while shakshuka is typically eggs cooked in a tomato-based sauce with spices. Adding tomatoes to Onions with eggs changes its flavor and makes it closer to a different style of dish.
You can cook the onions ahead for Onions with eggs, but add and cook the eggs just before serving for the best texture. Refrigerate leftover cooked portions promptly in a covered container and reheat them thoroughly.
Black pepper and paprika or chili flakes pair well with Onions with eggs, while fresh herbs can add a bright finish. Season the onions as they soften, then taste again after adding the eggs so the dish does not become overly salty.
Vitamins
Biotin
19.8µg · 66% DV
B12
0.9µg · 38% DV
B2
0.36mg · 28% DV
B5
1.35mg · 27% DV
Minerals
Selenium
23µg · 42% DV
Phosphorus
202mg · 29% DV
Iodine
32µg · 21% DV
Zinc
1.44mg · 13% DV
Sodium
212mg · 9% DV
Potassium ⭐
263mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 230 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.
Onions with eggs is a traditional Turkish home-style dish: sliced onions are cooked until soft, then eggs are stirred in or cooked over them in the pan. The onions become sweet and mellow as they soften, making a simple base for the eggs.
It is served hot, often with bread for breakfast or as an easy meal, and can be accompanied by tea. The eggs make it a useful source of protein, while the cooking fat contributes to its overall richness; it provides 128 calories per 100 g. For a lighter version, use a modest amount of oil and serve it with tomatoes or a leafy salad.
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
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
4.14g
MONOUNSATURATED
5.58g
POLYUNSATURATED
2.34g
Omega 6:3 ratio 29.6:1
Above the ideal 4:1 (29.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.