How Many Calories in Mujaddara?
A 250 gram serving of Mujaddara comes in at roughly 375 calories. There are 150 kcal in 100 grams of Mujaddara; any yogurt, cacik or salad served alongside is added on top of that figure.
Mujaddara nutrition facts
| Nutrient | 100 g | 1 serving (250 g) |
|---|---|---|
| Calories | 150 kcal | 375 kcal |
| Carbs | 21 g | 52.5 g |
| Protein | 5.5 g | 13.8 g |
| Fat | 5 g | 12.5 g |
| Fiber | 3.5 g | 8.8 g |
Calories by portion
| Portion | Amount | Calories |
|---|---|---|
| 1 serving | 250 g | 375 kcal |
| 1 small bowl | 180 g | 270 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 Mujaddara (250 g, 375 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.
Mujaddara is a simple, filling Levantine dish made by cooking lentils and rice together and finishing them with a generous topping of caramelized onions. Although the name is common, the recipe shifts from region to region: sometimes it uses large green lentils, sometimes red lentils, and occasionally bulgur in place of rice. The first thing that sets its calorie count is the ratio of rice to lentils, and the second is how much oil is used to fry the onions.
On the macro side, Mujaddara is a balanced plate: 100 grams carries 5.5 g of protein, 21 g of carbohydrate, 5 g of fat and 3.5 g of fiber. Pairing a legume with a grain makes it valuable as a plant protein, while the fiber content stretches the feeling of fullness. One serving (250 g) offers around 375 calories, while a smaller bowl (180 g) comes to 270 calories.
How Many Calories Are in a Small Bowl of Mujaddara?
A small bowl (180 g) of Mujaddara is roughly 270 calories, while a full serving (250 g) climbs to 375 kcal. These numbers are for the plain dish. A drizzle of olive oil, or a side of yogurt or cacik, nudges the total upward. Knowing exactly what lands on your plate is the most practical way to keep the math from surprising you.
Why Is Mujaddara Considered Nutrient-Rich?
Mujaddara combines the protein and fiber of lentils with the carbohydrate of rice on a single plate. With 5.5 g of protein and 3.5 g of fiber per 100 grams, it makes for a meat-free yet satisfying meal. Most of the carbohydrate comes from the rice, while the lentils add both protein and slow-digesting fiber that helps keep blood sugar steadier. The flavor from the caramelized onions also reduces the need for extra sauce.
Can You Eat Mujaddara on a Diet?
Yes, easily, because Mujaddara is naturally rich in fiber and plant protein. If you balance the serving (250 g) with a leafy salad and a bowl of yogurt, you end up with a filling, well-rounded meal. If you want to keep calories in check, choosing a recipe that is lentil-heavy with less rice, and softening the onions in a little oil rather than deep-frying them, makes it easier. This is for informational purposes only and is not medical advice.
Frequently asked questions
Does Mujaddara have enough protein?
For a plant-based dish it is quite good; one serving (250 g) of Mujaddara provides around 13.8 g of protein. Combining lentils with rice also improves the variety of amino acids.
Will one serving of Mujaddara cause weight gain?
A single serving on its own (250 g, 375 kcal) is not a weight-gaining meal; what matters is your total calories across the day. Because it is high in fiber, it keeps you full and makes portion control easier.
How can I make Mujaddara lighter?
Softening the onions in a little oil instead of deep-frying them, and using some bulgur in place of rice, lowers the calories. Pairing it with fat-free yogurt and a salad also keeps the meal light.
How much of a daily calorie intake does Mujaddara provide?
One serving of Mujaddara (250 g) has about 375 kcal — roughly 19% of an average 2,000-calorie daily intake.
What is the macronutrient breakdown of Mujaddara?
In 100 g of Mujaddara, the energy split is roughly 55% carbs, 15% protein and 30% fat.
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