Calories in Koshari
Koshari is a traditional Egyptian dish consisting of rice, lentils, and macaroni mixed together, topped with a spiced tomato sauce and garlic vinegar. It is garnished with chickpeas and crispy fried onions, providing a dense source of complex carbohydrates and plant-based protein.
Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Small Serving | 150g | 269 | 8.4g | 48g | 4.8g |
| Large Serving | 400g | 717 | 22.4g | 128g | 12.8g |
| With Extra Fried Onions | 275g | 530 | 14.5g | 84g | 15g |
| Lentil-Heavy (High Protein) | 250g | 420 | 18g | 70g | 7g |
Health Benefits
High fiber content from lentils and chickpeas supports digestive health and satiety.
Provides a complete plant-based protein profile by combining legumes with grains.
Rich in complex carbohydrates which provide sustained energy levels throughout the day.
Nutrition Tips
- Be mindful of the fried onion topping, as it significantly increases the fat and calorie content.
- Increase the ratio of lentils and chickpeas to boost the protein and fiber content of the meal.
- Use the spicy tomato sauce (Shatta) and vinegar (Da'ah) for flavor instead of adding extra salt.
- Pair Koshari with a fresh green salad to add volume and micronutrients without many calories.
- If cooking at home, use minimal oil for frying onions or try air-frying them for a lighter version.
GAYA Tracking Tip
For the most accurate results, photograph your Koshari bowl before mixing the sauce and onions — GAYA can better identify the proportions of rice, pasta, and lentils.
Frequently Asked Questions
Is Koshari high in calories?+
A standard medium bowl contains about 400-500 calories. However, large restaurant portions with extra oil and onions can exceed 800 calories.
Is Koshari suitable for vegans?+
Yes, Koshari is naturally vegan as it is made entirely from plant-based ingredients like grains, legumes, and vegetables.
Does Koshari provide enough protein?+
Yes, the combination of lentils and grains creates a complete protein, making it an excellent protein source for those on plant-based diets.
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