Kibbe

Appetizer

Item Rating: 72/100

1 serving (100 grams) contains 200 calories, 10.0 grams of protein, 10.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		476.2
% Daily Value*
Total Fat		23.8 g	30%
	Saturated Fat	7.1 g	35%
	Polyunsaturated Fat	0 g
Cholesterol		71.4 mg	23%
Sodium		714.3 mg	31%
Total Carbohydrates		47.6 g	17%
	Dietary Fiber	4.8 g	17%
	Sugars	2.4 g
protein		23.8 g	47%
Vitamin D		0 mcg	0%
Calcium		71.4 mg	5%
Iron		4.8 mg	26%
Potassium		476.2 mg	10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 214 cal (42.9%)

Protein: 95 cal (19.0%)

Carbs: 190 cal (38.1%)

About Kibbe

Kibbe is a traditional Middle Eastern dish commonly made with bulgur wheat, ground meat (often lamb or beef), onions, and a mixture of spices. It originates from Levantine cuisine, which includes countries such as Lebanon, Syria, and Jordan. Kibbe is celebrated for its versatility; it can be served baked, fried, or raw, depending on cultural preferences. Nutritionally, kibbe offers a balanced profile of macronutrients: moderate amounts of protein, carbohydrates, and fat, along with essential micronutrients like iron, calcium, and dietary fiber. Its high protein content makes it a popular choice for grounded energy and muscle repair, while the inclusion of bulgur wheat contributes complex carbohydrates and fiber for digestive health.

Health Benefits

• Supports muscle growth and repair with 10 grams of protein per serving, a vital macronutrient for tissue recovery.
• Promotes digestive health with 2 grams of dietary fiber provided by bulgur wheat, aiding in gut function.
• Provides iron (2 mg per serving) to help maintain healthy red blood cells and prevent fatigue.

Dietary Considerations

Allergens: Contains gluten, wheat

Suitable for: Balanced diet, high-protein diet

Not suitable for: Gluten-free diet, vegetarian diet, vegan diet

Selection and Storage

Store cooked kibbe in an airtight container in the refrigerator for up to 3 days, or freeze for extended storage. Reheat thoroughly before consuming.

Common Questions About Kibbe Nutrition

Is Kibbe high in protein?

Kibbe contains 10 grams of protein per serving, making it a moderate source of protein. This level is beneficial for supporting muscle maintenance and repair as part of a balanced diet.

Can I eat Kibbe on a keto diet?

Kibbe is not ideal for a keto diet due to its carbohydrate content of 20 grams per serving. Keto diets typically focus on minimizing carbs to 20-50 grams per day, making Kibbe more suitable for other dietary approaches.

What are the health benefits or concerns of eating Kibbe?

Kibbe provides a balance of protein, healthy fats, and moderate fiber (2 grams), which can support satiety. However, it contains 300 mg of sodium, which may be a concern for individuals monitoring their salt intake or managing hypertension.

What is the recommended portion size for Kibbe?

A serving of Kibbe, typically about 200 calories, is a reasonable portion for a side dish or as part of a balanced meal. Pairing it with vegetables or a salad can help create a more nutrient-dense plate.

How does Kibbe compare to similar foods like meatballs or falafel?

Kibbe differs from meatballs as it often includes bulgur, lending a higher carb content compared to purely meat-based options. Compared to falafel, Kibbe has less fiber and is lower in plant-based proteins, but offers a unique blend of grains and spices for a Middle Eastern flavor profile.

Data Sources & Scientific References