What Vitamins and Minerals Are in Shakshuka?

December 12, 2025 •

3 min read

According to nutritional data, a single serving of shakshuka can provide over 100% of the daily recommended intake for Vitamin C. This Middle Eastern and North African dish is packed with nutrients derived from its simple, wholesome ingredients, and learning what vitamins and minerals are in shakshuka reveals why it's such a healthy meal.

Quick Summary

Shakshuka is a nutrient-dense dish, primarily featuring eggs poached in a spiced tomato and pepper sauce. Its key ingredients provide high levels of vitamin C, vitamin K, iron, and potassium, along with quality protein and antioxidants. The specific vitamin and mineral content varies with ingredients and preparation methods.

Key Points

High in Vitamin C: The dish is an excellent source of Vitamin C, primarily from tomatoes and bell peppers, supporting immune function.
Rich in Antioxidants: Tomatoes provide lycopene and eggs contain lutein and zeaxanthin, powerful antioxidants that benefit heart and eye health.
Great Source of B Vitamins: Eggs contribute significant amounts of B vitamins, especially Vitamin B12, essential for energy and neurological health.
Provides Key Minerals: Shakshuka offers important minerals like iron (from eggs and spices) and potassium (from tomatoes), which are vital for overall bodily functions.
Excellent Protein Source: With eggs as a main ingredient, shakshuka is a great way to get high-quality, complete protein.
Bone Health Support: Ingredients like eggs and leafy greens (if added) provide vitamins D and K, as well as calcium, which support strong bones.
Customizable and Versatile: The dish is easily adaptable with additions like spinach or feta to boost calcium, fiber, and other nutrients.

The Core Nutritional Powerhouses in Shakshuka

Shakshuka is a one-pan meal built upon a foundation of eggs, tomatoes, and often, bell peppers and onions. The rich nutritional profile comes directly from these core components, with additional health benefits added by spices and optional ingredients. Understanding the contribution of each element clarifies what vitamins and minerals are in shakshuka.

Eggs: Protein and Essential Nutrients

Eggs are a star ingredient, serving as an excellent source of high-quality protein. They also provide a wide array of vitamins and minerals, with the yolk containing most of the fat-soluble vitamins. Key nutrients from eggs include Vitamin B12, crucial for nerve function; Vitamin D, one of the few natural food sources supporting bone health; Choline, important for brain development; and Selenium, an antioxidant supporting the thyroid and immune system.

Tomatoes: Vitamin C and Lycopene

Tomatoes, whether canned or fresh, form the flavorful, nutrient-rich base. They are known for their antioxidant properties and high vitamin content.

Vitamin C: Thanks to tomatoes and bell peppers, a single serving can exceed 100% of the daily value, vital for immune function and skin health.
Vitamin K: Important for blood clotting and bone health.
Potassium: Helps regulate fluid balance and blood pressure.
Lycopene: This antioxidant gives tomatoes their red color and is linked to reduced risk of heart disease and certain cancers. Cooking increases its bioavailability.

Bell Peppers and Onions: More Vitamins and Antioxidants

Bell peppers and onions boost flavor and nutrients. Bell peppers are high in Vitamin C and Vitamin A, crucial for vision and immunity. Onions offer flavonoids and antioxidants like quercetin, fighting inflammation and supporting heart health, along with manganese, which aids metabolism.

Spices and Herbs: Micronutrient Boost

Spices like cumin, paprika, and chili powder add micronutrients. Eggs and spices contribute to iron content, essential for oxygen transport. Fresh herbs like parsley are excellent sources of Vitamin K.

Comparison of Key Ingredients: Nutritional Breakdown

This table illustrates how the main components contribute to the overall nutritional value of shakshuka (values are approximate per 100g, may vary with preparation).


Nutrient	Eggs (2 large)	Tomatoes (1 cup, cooked)	Bell Peppers (1 cup, raw)	Primary Contribution to Shakshuka
Vitamin C	0% DV	25% DV+	150%+ DV	High; primarily from tomatoes and peppers
Vitamin K	1% DV	8% DV	10% DV	Moderate; contributes to total intake
Potassium	4% DV	13% DV	5% DV	High; important for blood pressure
Iron	6% DV	4% DV	3% DV	Moderate; aided by eggs and spices
Vitamin B12	40% DV+	0% DV	0% DV	Excellent; exclusively from eggs
Lycopene	0%	Excellent	Trace	Excellent antioxidant from tomatoes
Protein	12g	~1g	~1g	Excellent; primarily from eggs

Customizing Your Shakshuka for Targeted Nutrition

Shakshuka’s versatility allows for easy customization to meet specific dietary needs. Adding different vegetables can increase the vitamin and mineral content. Incorporating chickpeas or beans boosts fiber and protein. Topping with feta provides calcium and protein. Cooking in olive oil aids absorption of fat-soluble vitamins and adds healthy fats. Garnishing with fresh herbs enhances flavor and nutrients.

A Conclusion on Shakshuka's Nutritional Profile

Shakshuka is a nutritional powerhouse. The combination of eggs, tomatoes, bell peppers, and onions delivers a wide spectrum of essential vitamins and minerals. From protein and B12 from eggs to antioxidants like lycopene and vitamin C from tomatoes and peppers, it offers a well-rounded and health-conscious dining experience. Customizing the dish further enriches its nutritional benefits.

For more in-depth nutritional data on the ingredients used in this versatile dish, explore the USDA's FoodData Central at https://fdc.nal.usda.gov.

Frequently Asked Questions

The primary vitamin in shakshuka is Vitamin C, which is found in high concentrations in both the tomatoes and bell peppers that form the base of the dish.

Yes, shakshuka is a good source of iron. Iron is provided by the eggs and can also be found in spices like cumin and paprika, which are common ingredients in the sauce.

Yes, shakshuka is beneficial for eye health. The eggs provide lutein and zeaxanthin, while tomatoes contribute Vitamin A, all of which are antioxidants that support vision and reduce the risk of macular degeneration.

To increase the calcium in your shakshuka, you can add leafy greens like spinach or kale to the tomato sauce. Topping the finished dish with a sprinkle of feta cheese also adds a significant amount of calcium.

Lycopene, an antioxidant found in tomatoes, gives the sauce its red color and provides numerous health benefits, including a reduced risk of heart disease and certain cancers.

While some nutrients like Vitamin C are sensitive to heat, the cooking process can increase the bioavailability of other key compounds, such as lycopene in tomatoes, making them easier for the body to absorb.

Yes, shakshuka is an excellent source of protein, with the eggs being a primary provider of high-quality, complete protein that is essential for muscle and tissue health.