How Many Calories in Molokhia?
One bowl (250 g) of Molokhia is roughly 200 calories. There are 80 kcal in 100 grams of Molokhia; the rice, bread or pieces of meat served alongside are added on top of that figure.
Molokhia nutrition facts
| Nutrient | 100 g | 1 bowl (250 g) |
|---|---|---|
| Calories | 80 kcal | 200 kcal |
| Carbs | 8 g | 20 g |
| Protein | 4.5 g | 11.3 g |
| Fat | 3.5 g | 8.8 g |
| Fiber | 3 g | 7.5 g |
Calories by portion
| Portion | Amount | Calories |
|---|---|---|
| 1 bowl | 250 g | 200 kcal |
| 1 small bowl | 200 g | 160 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 Molokhia (250 g, 200 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.
Molokhia is a deep-green Egyptian and Levantine classic made by simmering finely chopped molokhia (jute mallow) leaves for a long time in meat or chicken broth. At some tables it is served with the consistency of a soup, at others as a thick stew ladled over rice; a buttery garlic-and-coriander tempering (takliya) gives it that familiar aroma. The first thing that sets its calorie count is the fat content of the broth used and the amount of fat added to the pot.
On the macro side, Molokhia is a light and balanced dish: 100 grams carries 80 kcal, 4.5 g of protein, 8 g of carbs, 3.5 g of fat and 3 g of fiber. The natural fiber of the leaves and the abundance of liquid make it a low-calorie yet filling option. A full bowl (250 g), at 200 kcal, easily earns its place as a main meal.
How Many Calories Are in a Small Bowl of Molokhia?
A small bowl (200 g) of Molokhia is roughly 160 calories, while a full bowl (250 g) climbs to 200 kcal. These figures are for the dish itself. Since Molokhia is often eaten with rice or bread, every ladle of rice or slice of bread you add pushes the total noticeably higher. Enjoying it as a plain bowl is the easiest way to keep the math under control.
Why Is Molokhia Considered So Nutritious?
The molokhia leaf is a green rich in vitamins A and C, calcium and iron, which is why the dish stands out as a nourishing choice despite its plain appearance. Carrying 3 g of fiber per 100 grams supports digestion and prolongs the feeling of fullness. The same portion holds 4.5 g of protein, and that figure rises further when it is cooked with meat or chicken. Its low fat (3.5 g per 100 g) and modest carbohydrate balance make it convenient for anyone looking for a light meal.
Can You Eat Molokhia on a Diet?
Absolutely. One bowl (250 g) of Molokhia, at 200 calories, stays lighter than many main dishes and keeps you full for a long time thanks to its high fiber content. What really sets the balance is what you add alongside it: choosing a measured portion of carbs, or just the leaf dish on its own, instead of plenty of rice and bread keeps the meal light. Cutting back on the buttery tempering also lowers the total.
Frequently asked questions
Is Molokhia a good dish for losing weight?
Usually yes. One bowl (250 g) of Molokhia, at 200 kcal and 3 g of fiber per 100 g, is a filling yet light option. Keeping the rice and bread on the side measured is the key to fitting it easily into a weight-loss stretch. This is for informational purposes only and is not medical advice.
How much protein is in one serving of Molokhia?
One bowl (250 g) of Molokhia provides around 11.3 g of protein. Because it is cooked in meat or chicken broth, its protein value is more satisfying than a plain leafy dish.
How can I make Molokhia lower in calories?
Cutting back on the fat added to the pot and the buttery tempering is the most effective way. Using lean chicken-breast broth and keeping the portion small (200 g, 160 kcal) also brings the total down noticeably.
How much of a daily calorie intake does Molokhia provide?
One serving of Molokhia (250 g) has about 200 kcal — roughly 10% of an average 2,000-calorie daily intake.
What is the macronutrient breakdown of Molokhia?
In 100 g of Molokhia, the energy split is roughly 39% carbs, 22% protein and 39% fat.
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