How Many Calories in Maqluba?
A 300 gram serving of Maqluba comes in at roughly 510 calories. There are 170 kcal in 100 grams of Maqluba; the fried vegetables at the bottom of the pot and the oil in the rice are what really drive that figure.
Maqluba nutrition facts
| Nutrient | 100 g | 1 serving (300 g) |
|---|---|---|
| Calories | 170 kcal | 510 kcal |
| Carbs | 20 g | 60 g |
| Protein | 8 g | 24 g |
| Fat | 7 g | 21 g |
| Fiber | 1.5 g | 4.5 g |
Calories by portion
| Portion | Amount | Calories |
|---|---|---|
| 1 serving | 300 g | 510 kcal |
| half serving | 150 g | 255 kcal |
Values are approximate, based on average recipes; they vary with ingredients, portion size and cooking method.
Activity equivalent
The energy in one serving of Maqluba (300 g, 510 kcal) is roughly equivalent to:
Based on a 70 kg reference; it varies from person to person. See activity calories →
For informational purposes only — not medical advice. If you have symptoms or a medical condition, consult a doctor.
Maqluba is a Palestinian-Levantine classic made by layering rice, meat and fried vegetables (usually eggplant, potato and cauliflower) in a single pot and cooking them together. Its name means 'upside-down' in Arabic, because the pot is flipped over at serving time so the vegetables that sat at the bottom rise to the top like a proud tower. The first thing that sets its calorie count is whether the vegetables are fried and how much oil goes into the pot; the second is the ratio of rice to meat.
On the macro side, Maqluba is a balanced but carb-leaning plate: 100 grams carries 170 calories, 8 g of protein, 20 g of carbs, 7 g of fat and 1.5 g of fiber. The carbs come mainly from the rice, while the protein comes from the lamb or chicken. A single serving (300 g) of Maqluba reaches roughly 510 calories, which makes it a filling main course on its own.
How Many Calories Are in a Half Serving of Maqluba?
A half serving (150 g) of Maqluba is roughly 255 calories, while a full serving (300 g) climbs to 510 kcal. These figures are for the classic recipe with meat and fried vegetables. Whether you get the oilier layer from the bottom of the pot or the more rice-heavy portion on top also shifts your plate's total noticeably.
What Drives Maqluba's Calories: Rice, Meat or Oil?
In Maqluba, most of the carbohydrate comes from the rice; the bulk of the 20 g of carbs per 100 grams sits there. Protein is the meat layer's share, at around 8 g per 100 grams. The real calorie surprise, though, is fat: when the vegetables are deep-fried, the 7 g of fat per 100 grams climbs quickly. In other words, the same recipe can turn into a much lighter plate when the vegetables are baked instead of fried.
How Can You Make Maqluba Lighter?
The biggest difference hides in the vegetables: baking the eggplant, potato and cauliflower, or cooking them with little oil instead of deep-frying, noticeably lowers the 7 g of fat per 100 grams. Trimming the rice a little while keeping the meat and vegetables balances the serving's total calories. That way a single serving (510 kcal) settles at a more moderate level, with almost no loss of flavor.
Frequently asked questions
Can you eat Maqluba on a diet?
Yes, as long as you watch the form and the portion. A single serving (300 g) of Maqluba is about 510 calories, so pairing it with yogurt and a generous leafy salad while keeping the portion moderate makes for a balanced meal. This is for informational purposes only and is not medical advice.
Will one serving of Maqluba make you gain weight?
A single serving (300 g, 510 kcal) won't make you gain weight on its own; weight depends on your total calorie balance for the day. Planning Maqluba as a main course and adjusting your other meals around it is the most practical way to keep that balance.
Does Maqluba have enough protein?
A serving (300 g) of Maqluba provides around 24 g of protein, which lifts it to the level of a filling main course when it's made with meat. If you want more protein, you can raise the share of meat a little and add ayran or yogurt on the side.
How much of a daily calorie intake does Maqluba provide?
One serving of Maqluba (300 g) has about 510 kcal — roughly 26% of an average 2,000-calorie daily intake.
What is the macronutrient breakdown of Maqluba?
In 100 g of Maqluba, the energy split is roughly 46% carbs, 18% protein and 36% fat.
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