Mutabal

Appetizer

Item Rating: 79/100

1 serving (100 grams) contains 120 calories, 2.0 grams of protein, 9.0 grams of fat, and 8.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		285.7
% Daily Value*
Total Fat		21.4 g	27%
	Saturated Fat	3.6 g	18%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		476.2 mg	20%
Total Carbohydrates		19.0 g	6%
	Dietary Fiber	7.1 g	25%
	Sugars	7.1 g
protein		4.8 g	9%
Vitamin D		0 mcg	0%
Calcium		71.4 mg	5%
Iron		1.2 mg	6%
Potassium		595.2 mg	12%

* 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: 192 cal (66.9%)

Protein: 19 cal (6.7%)

Carbs: 76 cal (26.4%)

About Mutabal

Mutabal is a traditional Middle Eastern dip made primarily from roasted eggplant, tahini, garlic, lemon juice, and olive oil. Originating from Levantine cuisine, this creamy dish is both flavorful and nutrient-rich. With a moderate calorie count (120 kcal per 100g) and healthy fats primarily from tahini and olive oil, it offers a good balance of macronutrients. The fiber from eggplant aids digestion, while the dip also contains small amounts of calcium (30mg), iron (0.5mg), and vitamin C (5mg). Mutabal is widely enjoyed as part of an appetizer spread or as a side dish, particularly in Arab and Mediterranean culinary traditions.

Health Benefits

• Supports heart health due to its monounsaturated fats from olive oil, which may help manage cholesterol levels.
• Promotes digestive health with 3g of dietary fiber per serving, aiding in gut regularity and function.
• Provides antioxidants like vitamin C (5mg per serving), which support the immune system and skin health.

Dietary Considerations

Allergens: Contains sesame (from tahini)

Suitable for: Vegetarian, vegan, mediterranean diet

Not suitable for: Sesame-free diet, low-fat diet (due to the fat content from tahini and olive oil)

Selection and Storage

Store Mutabal in an airtight container in the refrigerator for up to 3-4 days. Stir well before serving as separation may occur.

Common Questions About Mutabal Nutrition

Is Mutabal high in protein?

Mutabal contains approximately 2 grams of protein per serving (around 100 grams). While it is not a significant source of protein, its primary macronutrient is healthy fats, making it a flavorful addition to meals rather than a protein-rich food.

Can I eat Mutabal on a keto diet?

Yes, Mutabal is compatible with a keto diet as it is relatively low in carbs, with 8 grams of carbohydrates per serving, including 3 grams of fiber. Its high fat content (9 grams per serving) makes it a suitable choice for those following ketogenic guidelines.

What are the health benefits of Mutabal?

Mutabal is rich in healthy fats from tahini, which supports heart health and provides essential nutrients like calcium and magnesium. It also contains fiber (3 grams per serving) to aid digestion and eggplant, which provides antioxidants and vitamins such as vitamin B6 and vitamin K.

What is the recommended portion size for Mutabal?

A typical portion size of Mutabal is about 2 tablespoons (approximately 100 grams), which contains 120 calories. It is best served alongside vegetables, as a dip, or as a condiment, but consuming it in moderation is recommended due to its fat and sodium content.

How does Mutabal compare to Baba Ganoush?

While Mutabal and Baba Ganoush are both eggplant-based dips, Mutabal has a creamier texture due to the addition of tahini and is slightly higher in fat. Baba Ganoush often incorporates olive oil and more herbs, making it lighter and less calorie-dense. Mutabal tends to have a richer flavor profile.

Data Sources & Scientific References