Calories in Bamia
Bamia is a traditional Middle Eastern okra stew cooked in a rich tomato-based sauce with garlic, cilantro, and often chunks of lamb or beef. It is a nutrient-dense dish providing a good balance of protein, healthy fiber from okra, and essential vitamins.
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Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Vegetarian Bamia | 1 cup (240g) | 126 | 3g | 15g | 6g |
| Bamia with Lamb | 1 cup (245g) | 290 | 20g | 12g | 18g |
| Bamia with Beef | 1 cup (245g) | 245 | 22g | 12g | 12g |
| Large Serving with Meat | 1.5 cups (367g) | 398 | 27g | 18g | 25g |
Health Benefits
High in dietary fiber which aids digestion and supports heart health.
Rich in Vitamin C and Vitamin K, essential for immune function and bone health.
Contains polyphenols that may help in managing blood sugar levels and reducing oxidative stress.
Nutrition Tips
- Choose lean cuts of meat like beef sirloin or lamb leg to reduce saturated fat content.
- Pair with brown rice or quinoa instead of white rice to increase the total fiber of the meal.
- Limit added salt during cooking; use fresh lemon juice at the end to enhance the flavor naturally.
- Include plenty of fresh garlic and cilantro for added antioxidant and anti-inflammatory benefits.
- If using canned okra, rinse it thoroughly under cold water to reduce the sodium content.
GAYA Tracking Tip
For the most accurate tracking, photograph your bowl from a top-down angle and specify if you are eating it with rice so GAYA can estimate the portions of both the stew and the grain.
Frequently Asked Questions
Is Bamia high in calories?+
Bamia is moderately caloric. A standard serving with meat contains about 250-300 calories, but this can be reduced significantly by choosing lean meat or making a vegetarian version.
Is Bamia suitable for a keto diet?+
Okra itself is low in carbs, but the tomato sauce and any accompanying rice add carbohydrates. To make it keto-friendly, eat the stew without rice and ensure the sauce has no added sugar.
How can I make Bamia healthier?+
You can make it healthier by sautéing the vegetables in a small amount of olive oil instead of ghee, using lean protein, and loading the stew with extra okra to increase fiber.
Track Bamia calories with just a photo
Snap a photo of your food — GAYA calculates calories, protein, carbs, and fat in seconds.
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