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🥟
Kibbeh Calories
Middle Eastern bulgur and meat croquette
CALORIES
GI
POTASSIUM
FIBER
Kibbeh Nutrition Facts
Selected: 100 g
220
KCAL / 100G
Carbs
22g
· 40%
Protein
10.5g
· 19%
Fat
10g
· 41%
Fiber
2.5g
Kibbeh Vitamins & Minerals
Vitamins
B12
0.8µg · 33% DV
Biotin
4.5µg · 15% DV
B3
2.1mg · 13% DV
B1
0.13mg · 11% DV
Minerals
Zinc
2mg · 18% DV
Phosphorus
110mg · 16% DV
Sodium
340mg · 15% DV
Selenium
7.5µg · 14% DV
Kibbeh Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Kibbeh Processed?
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.
Does Kibbeh Contain Allergens?
Contains these allergens:
Which Diets Is Kibbeh Good For?
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
Kibbeh Fat Profile
SATURATED
3.7g
MONOUNSATURATED
4.1g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 4.6:1
Above the ideal 4:1 (4.6:1).
Foods Similar to Kibbeh
Kibbeh — Frequently Asked Questions
Is kibbeh better baked or fried?
Baking usually produces a lighter result because it needs less added oil. Frying gives kibbeh a crisp shell, but it can increase oil absorption.
Why does kibbeh filling turn out dry?
Very lean meat, overcooking the filling, or using too little onion can make it dry. Briefly cooking the filling and allowing it to rest helps retain moisture.
How can I stop kibbeh from cracking or falling apart?
Cracks often happen when the bulgur has not hydrated fully or the outer mixture is too dry. Rest the mixture, moisten your hands while shaping, and avoid making the shell too thin.
Can kibbeh be eaten raw?
Some traditional versions use raw meat, but raw or undercooked minced meat can carry a risk of foodborne illness. Pregnant people, young children, older adults, and anyone with a weakened immune system should avoid raw-meat kibbeh.
How long does cooked kibbeh keep in the fridge?
Once cooled, store cooked kibbeh in an airtight container and generally eat it within 3 to 4 days. Do not leave it at room temperature for more than two hours.
Can you freeze kibbeh?
Yes, both cooked and uncooked kibbeh freeze well. Freeze portions tightly wrapped, and thaw uncooked kibbeh in the refrigerator rather than on the counter.
What goes well with kibbeh?
Yogurt sauces, lemony salads, parsley, tomatoes, and pickles balance kibbeh’s rich meat and spice profile. A vegetable-based salad can make the meal feel fresher and more balanced.
How is kibbeh different from a regular meatball?
Kibbeh is distinguished by its bulgur-based outer layer and, in many versions, a separately seasoned meat filling. Regular meatballs are more often a single meat mixture without a bulgur shell.
Is kibbeh better before or after a workout?
Because it combines bulgur and meat, kibbeh can work well as part of a post-workout meal. A fried or very rich version may feel too heavy immediately before exercise.
Why can packaged kibbeh differ from homemade kibbeh?
Packaged versions may contain different amounts of salt, oil, seasonings, binders, or preservatives. Since kibbeh is a processed food, check the ingredient list carefully, especially for gluten and sodium.
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Nutrition data compiled from USDA FoodData Central and scientific sources.