Calories in Mujaddara
A classic Levantine dish made of cooked lentils, rice or bulgur, and garnished with caramelized onions. It is a nutrient-dense, plant-based meal rich in complex carbohydrates and dietary fiber.
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Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 163 | 7.9g | 23.4g | 4.6g |
| 1 serving (300 g) | 1 serving (300 g) | 488 | 23.8g | 70.1g | 13.8g |
| 1 oz (28g) | 1 oz (28g) | 46 | 2.2g | 6.6g | 1.3g |
Health Benefits
High in dietary fiber which promotes digestive health and long-lasting satiety.
Provides a complete plant-based protein profile when lentils are combined with grains.
Rich in essential minerals including iron, folate, and magnesium for energy metabolism.
Nutrition Tips
- Pair with a fresh salad like Fattoush to increase Vitamin C, which aids in plant-based iron absorption.
- Use olive oil sparingly when caramelizing onions to keep the total fat and calorie content in check.
- Opt for bulgur instead of white rice to increase fiber content and lower the glycemic index.
- Add a side of Greek yogurt to boost the protein content and provide probiotics.
- Be mindful of the portion of fried onions, as they are the most calorie-dense part of the dish.
GAYA Tracking Tip
For accurate results, photograph your plate clearly from above — GAYA can better identify the ratio of caramelized onions to the lentil-grain base.
Frequently Asked Questions
How many calories are in a standard bowl of Mujaddara?+
A standard 1-cup serving contains approximately 300-350 calories, depending on the amount of oil used for the onions.
Is Mujaddara considered a complete protein?+
Yes, the combination of lentils (legumes) and rice or bulgur (grains) provides all essential amino acids, making it a complete plant protein.
Can I make Mujaddara healthier?+
Yes, by using bulgur, reducing the oil used for frying onions, or air-frying the onions for a crunch without the extra fat.
Track Mujaddara calories with just a photo
Snap a photo of your food — GAYA calculates calories, protein, carbs, and fat in seconds.
Download GAYA