Maqluba

Dinner

Item Rating: 75/100

1 serving (300 grams) contains 450 calories, 20.0 grams of protein, 15.0 grams of fat, and 60.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		360
% Daily Value*
Total Fat		12 g	15%
	Saturated Fat	4.0 g	20%
	Polyunsaturated Fat	0 g
Cholesterol		24 mg	8%
Sodium		480 mg	20%
Total Carbohydrates		48 g	17%
	Dietary Fiber	4.0 g	14%
	Sugars	4.0 g
protein		16.0 g	32%
Vitamin D		0 mcg	0%
Calcium		64.0 mg	4%
Iron		2.4 mg	13%
Potassium		400.0 mg	8%

* 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: 108 cal (29.7%)

Protein: 64 cal (17.6%)

Carbs: 192 cal (52.7%)

About Maqluba

Maqluba, meaning 'upside down' in Arabic, is a traditional dish from the Levantine region, particularly popular in Palestine, Jordan, and Lebanon. It consists of layers of rice, vegetables like eggplant or cauliflower, and often meat, all cooked together in one pot and flipped upside down when served. Nutritionally, Maqluba is a balanced dish offering a mix of macronutrients depending on variations in preparation. It typically provides moderate amounts of calories, protein, and dietary fiber from the combination of rice and vegetables, along with important minerals like calcium and iron. Common accompaniments such as yogurt or salads add to its overall nutritional value.

Health Benefits

• Provides iron for healthy blood production; 1 mg of iron per serving supports oxygen transport in the body.
• Contains dietary fiber (1.67 g per serving) which supports digestion and promotes satiety.
• Offers calcium (26.67 mg per serving), essential for bone health and muscle function.

Dietary Considerations

Allergens: Contains gluten (if wheat-based ingredients are used), dairy (if yogurt or butter is included), nuts (if added as variation)

Suitable for: Mediterranean diet, balanced diet

Not suitable for: Gluten-free diets (if gluten-containing ingredients are used), vegan diets (if meat or dairy is included)

Selection and Storage

Store Maqluba in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly before serving to ensure freshness.

Common Questions About Maqluba Nutrition

What is the nutritional content of Maqluba per serving?

Per serving, Maqluba typically contains 150 calories, 6.67 grams of protein, 20 grams of carbohydrates, 5 grams of fat, 1.67 grams of fiber, 1.67 grams of sugar, and 200 mg of sodium. These values can vary slightly depending on the specific ingredients and preparation method.

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

Maqluba is not ideal for a keto or strict low-carb diet due to its carbohydrate content of 20 grams per serving, which primarily comes from rice or other grains. To make it more keto-friendly, consider substituting the rice with cauliflower rice or a similar low-carb alternative.

Does Maqluba have any notable health benefits or concerns?

Maqluba can be a balanced meal when prepared with lean meat, a variety of vegetables, and minimal oil. It provides a moderate amount of protein (6.67 g) and fiber (1.67 g) but can be high in sodium (200 mg), depending on seasoning and broth used. Controlling portion sizes and customizing ingredients can help manage overall nutritional intake.

What is the recommended serving size for Maqluba?

A typical serving size of Maqluba is about 1 cup, which is approximately 200-250 grams. This portion keeps caloric and macronutrient intake moderate while allowing room for additional sides like salad or yogurt for a balanced meal.

How does Maqluba compare to other rice-based dishes?

Compared to dishes like biryani or paella, Maqluba is generally lighter in fat and more protein-balanced, depending on the type of meat and vegetables used. Its defining characteristic is the layered presentation and use of diverse vegetables, which can make it a more visually appealing and nutritious option.

Data Sources & Scientific References