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Spiced minced-meat Iraqi flatbread, pan-fried
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Iraqi Urouq Bread (120 g) has 336 calories. That works out to 280 calories per 100 g. It contains 37.4 g of carbs, 12.6 g of protein, 15 g of fat and 2.5 g of fiber. Its 28.8 µg of Selenium covers 52% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 120 g
336
KCAL / 120G
Carbs
37.4g
· 14% DV
Protein
12.6g
· 25% DV
Fat
15g
· 19% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 45% · Protein 15% · Fat 40%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 336 kcal | |
| Total fat | 15 g | 19% |
| Saturated fat | 3.84 g | 19% |
| Trans fat | 0.06 g | |
| Sodium | 468 mg | 20% |
| Total carbohydrate | 37.4 g | 14% |
| Fiber | 2.5 g | 9% |
| Protein | 12.6 g | 25% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 336 kcal |
| 1 piece (small) | 60 g | 168 kcal |
| 1 piece (thin) | 90 g | 252 kcal |
| 100 g | 100 g | 280 kcal |
| 1 piece (large) | 160 g | 448 kcal |
| 1 serving (large) | 180 g | 504 kcal |
| 2 piece (double) | 240 g | 672 kcal |
| 1 piece (jumbo) | 250 g | 700 kcal |
Calculated from 280 calories per 100 g.
Iraqi Urouq Bread is a savory Iraqi flatbread made by mixing seasoned minced meat into the dough, often with onion and herbs. It is shaped into flat rounds and pan-fried, so the meat is part of the bread rather than a topping.
To make Iraqi Urouq Bread, combine dough ingredients with minced meat, finely chopped onion, herbs, and spices, then knead until evenly mixed. Shape into flat portions and pan-fry over moderate heat until browned on both sides and cooked through.
No. Iraqi Urouq Bread has seasoned meat mixed into its dough, while lahmacun is made by spreading a thin meat topping over rolled-out dough. That difference gives urouq a more integrated, bread-like texture.
Yes, Iraqi Urouq Bread can be baked, though pan-frying is the usual method and gives it a browned surface. In an oven, arrange the shaped pieces with space between them and cook until the center is no longer raw.
Serve Iraqi Urouq Bread with a crisp salad, yogurt or a yogurt-based dip, and pickles. These fresh sides balance the savory, meat-filled bread without making the meal feel heavier.
Yes. For meat-free Iraqi Urouq Bread, replace the minced meat with finely chopped mushrooms or cooked, well-drained lentils. Keep the filling mixture fairly dry so the dough can hold its shape during cooking.
Iraqi Urouq Bread may fall apart if the dough mixture is too wet, the pieces are loosely shaped, or they are turned before the first side sets. Drain excess moisture from vegetables, knead thoroughly, and flip only after browning.
Cool leftover Iraqi Urouq Bread completely, then refrigerate it in a sealed container and eat it within three days. Reheat it in a covered skillet over low heat so the center warms without the outside drying out.
Yes. Freeze cooked Iraqi Urouq Bread in a sealed container, separating pieces so they do not stick together. Thaw it in the refrigerator and reheat thoroughly in a skillet before serving.
Iraqi Urouq Bread is commonly seasoned with salt, black pepper, and warm spices such as cumin, with chopped herbs added for freshness. Recipes vary by household, so the exact seasoning blend is not fixed.
Vitamins
B12
0.78µg · 33% DV
B1
0.34mg · 28% DV
B3
4.44mg · 28% DV
Folate
78µg · 20% DV
Minerals
Selenium
29µg · 53% DV
Manganese
0.68mg · 30% DV
Phosphorus
170mg · 24% DV
Zinc
2.52mg · 23% DV
Sodium
468mg · 20% DV
Potassium ⭐
226mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 336 calories in 1 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Iraqi Urouq Bread is a savoury Iraqi flatbread made with spiced minced meat mixed into or spread over the dough, then cooked in a pan. Onion and herbs are common additions, though recipes vary between households and regions.
It is hearty and warmly spiced, and is eaten as a snack or as part of a meal in Iraq. Serve it warm, perhaps with yoghurt, pickles or a fresh salad; it also works well for a quick lunch. The bread and meat make it a substantial choice, with 10.5 g of protein per 100 g. For a lighter plate, pair a piece with plenty of vegetables rather than other fried sides.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
3.84g
MONOUNSATURATED
6.12g
POLYUNSATURATED
3.36g
Omega 6:3 ratio 31.2:1
Above the ideal 4:1 (31.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.