Mehchi malfouf

Appetizer

Item Rating: 75/100

1 serving (200 grams) contains 150 calories, 6.0 grams of protein, 5.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		176.5
% Daily Value*
Total Fat		5.9 g	7%
	Saturated Fat	1.8 g	9%
	Polyunsaturated Fat	0 g
Cholesterol		11.8 mg	3%
Sodium		470.6 mg	20%
Total Carbohydrates		23.5 g	8%
	Dietary Fiber	3.5 g	12%
	Sugars	4.7 g
protein		7.1 g	14%
Vitamin D		0 mcg	0%
Calcium		70.6 mg	5%
Iron		1.8 mg	10%
Potassium		352.9 mg	7%

* 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

Source of Calories

Fat: 53 cal (30.3%)

Protein: 28 cal (16.2%)

Carbs: 94 cal (53.6%)

About Mehchi malfouf

Mehchi Malfouf, or stuffed cabbage leaves, is a popular dish in Middle Eastern cuisine, particularly in Lebanon and Syria. These cabbage leaves are typically filled with a mixture of rice, vegetables, herbs, and sometimes ground meat. The dish is slow-cooked in a tangy tomato sauce flavored with garlic and spices. Mehchi Malfouf is nutritious, as it incorporates nutrient-rich cabbage, which is high in vitamins C, K, and fiber. Depending on the fillings, it is also a good source of protein, carbohydrates, and iron. Its balanced combination of macronutrients and micronutrients makes it a hearty yet health-conscious choice, suitable for various dietary needs when tailored appropriately.

Health Benefits

• Rich in vitamin C from cabbage, which supports a healthy immune system and promotes skin health.
• High in dietary fiber from both cabbage and rice, aiding in digestion and supporting gut health.
• Contains vitamin K in cabbage, essential for proper blood clotting and bone health.

Dietary Considerations

Allergens: Contains cabbage (potential allergen), tomato (potential allergen), rice (gluten-free alternative may be required)

Suitable for: Vegetarian (if made without meat), gluten-free (if using appropriate ingredients)

Not suitable for: Vegan (if meat or dairy ingredients are used), low-carb diets (due to rice content)

Selection and Storage

Store uncooked stuffed cabbage leaves covered in the refrigerator for up to 2 days. Cooked Mehchi Malfouf can be refrigerated for 3-4 days in an airtight container or frozen for up to 2 months.

Common Questions About Mehchi malfouf Nutrition

What is the nutritional content of Mehchi Malfouf?

Mehchi Malfouf, or stuffed cabbage, is generally low in calories (about 150-200 calories per serving depending on ingredients) and provides moderate protein (6-10 grams per serving) if made with ground meat. It is also a good source of fiber from cabbage and often contains vitamins like vitamin C and K, along with small amounts of potassium and folate.

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

Mehchi Malfouf can be made keto-friendly by using cauliflower rice instead of regular rice, as traditional recipes include rice which increases the carbohydrate content. If modified, it can fit a keto diet, with each serving containing approximately 5-8 grams of net carbs based on how it's prepared.

What are the health benefits or concerns of eating Mehchi Malfouf?

Mehchi Malfouf is rich in nutrients from cabbage, which is high in antioxidants like vitamin C and provides digestive benefits due to its fiber content. However, if the dish is prepared with fatty meats or excessive salt, it can be higher in saturated fats and sodium, so moderation is recommended.

What is the recommended serving size for Mehchi Malfouf?

A typical serving size of Mehchi Malfouf is about 2-3 cabbage rolls (200-250 grams), which provides a balanced portion of protein, fiber, and other nutrients. Pair it with a fresh salad or yogurt for a wholesome meal.

How does Mehchi Malfouf compare to similar foods like stuffed grape leaves?

Mehchi Malfouf is generally lower in fat and calories compared to stuffed grape leaves (warak enab), as cabbage is less calorie-dense than grape leaves. Additionally, the lighter cabbage texture may appeal to those seeking a less filling alternative without sacrificing flavor.

Data Sources & Scientific References