Kibin

Appetizer

Item Rating: 69/100

1 serving (100 grams) contains 200 calories, 10.0 grams of protein, 8.0 grams of fat, and 25.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		476.2
% Daily Value*
Total Fat		19.0 g	24%
	Saturated Fat	7.1 g	35%
	Polyunsaturated Fat	0 g
Cholesterol		71.4 mg	23%
Sodium		952.4 mg	41%
Total Carbohydrates		59.5 g	21%
	Dietary Fiber	7.1 g	25%
	Sugars	4.8 g
protein		23.8 g	47%
Vitamin D		0 mcg	0%
Calcium		71.4 mg	5%
Iron		4.8 mg	26%
Potassium		714.3 mg	15%

* 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: 171 cal (33.9%)

Protein: 95 cal (18.9%)

Carbs: 238 cal (47.2%)

About Kibin

Kibin, also known as 'kibbeh' in its various forms, is a traditional Middle Eastern dish originating primarily from Lebanon, Syria, and surrounding regions. It is often made from ground meat (usually beef or lamb), bulgur wheat, onions, and spices. Kibin can be served raw, fried, baked, or even in a stew depending on regional cooking preferences. Nutritionally, a standard serving provides approximately 200 calories, with a balance of macronutrients: 10g protein, 25g carbohydrates, and 8g fat. It is also a modest source of dietary fiber (3g) and contains small amounts of calcium, iron, and vitamin C. The dish varies in nutrient content depending on its preparation methods and accompanying ingredients, making it a hearty yet versatile option in Middle Eastern cuisine.

Health Benefits

• Provides a good source of protein (10g per serving), supporting muscle repair and maintenance.
• Contains iron (2mg), which is essential for oxygen transport in the blood and preventing iron-deficiency anemia.
• Offers dietary fiber (3g per serving) from bulgur, important for digestive health and supporting gut function.

Dietary Considerations

Allergens: Contains gluten, wheat

Suitable for: High-protein diets, mediterranean diets

Not suitable for: Gluten-free diets, vegan diets

Selection and Storage

Store raw kibin in an airtight container in the refrigerator for up to 2 days. Cooked kibin can be refrigerated for 3-4 days or frozen for up to 3 months. Reheat thoroughly before consuming.

Common Questions About Kibin Nutrition

Is Kibin high in protein?

Kibin contains 10 grams of protein per serving (200 calories), making it a moderate source of protein. While it may not rival high-protein foods like chicken or lentils, it can contribute to your daily protein goals, especially when paired with other protein-rich foods.

Can I eat Kibin on a keto or low-carb diet?

Kibin has 25 grams of carbs per serving, which may not make it suitable for a strict keto diet, where daily carb intake is typically restricted to 20-50 grams. However, it could fit into a more flexible low-carb diet, depending on your overall carb allowance.

What are the health benefits or concerns of eating Kibin?

Kibin provides a balanced nutrient profile with 10 grams of protein, 3 grams of fiber, and a healthy dose of carbohydrates for energy. However, it contains 400 mg of sodium per serving, which is something to watch for if you're monitoring your salt intake.

How much Kibin should I eat in one serving?

A typical serving of Kibin is around 200 calories. For a balanced meal, you could pair it with vegetables or a lean protein source. If using it as a side dish, half a serving can be appropriate to keep portions in check.

How does Kibin compare to similar foods like quinoa or rice?

Compared to white rice, Kibin has more protein (10g vs. 2-4g) and fiber (3g vs. 0.6g), making it a more nutrient-dense option. It is also slightly higher in calories than quinoa but provides similar protein content, making it a great alternative in many recipes.

Data Sources & Scientific References