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Maftoul Calories
Traditional Palestinian whole-wheat couscous
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Maftoul (175 g) has 196 calories. That works out to 112 calories per 100 g. It contains 40.6 g of carbs, 6.7 g of protein, 1.1 g of fat and 3.9 g of fiber. Its 17.8 µg of Selenium covers 32% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Maftoul Nutrition Facts
Selected: 1 cup (medium) · 175 g
196
KCAL / 175G
Carbs
40.6g
· 15% DV
Protein
6.7g
· 13% DV
Fat
1.1g
· 1% DV
Fiber
3.9g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 82% · Protein 13% · Fat 5%
Maftoul nutrition facts table · 1 cup (medium) (175 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 196 kcal | |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.18 g | 1% |
| Trans fat | 0 g | |
| Sodium | 8.75 mg | 0% |
| Total carbohydrate | 40.6 g | 15% |
| Fiber | 3.9 g | 14% |
| Protein | 6.7 g | 13% |
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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How Many Calories in 1 Cup of Maftoul?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 175 g | 196 kcal |
| 1 ounce (small) | 28 g | 31 kcal |
| 2 tablespoon (small) | 30 g | 34 kcal |
| ½ cup (small) | 88 g | 99 kcal |
| 100 g | 100 g | 112 kcal |
| 1 serving (medium) | 150 g | 168 kcal |
| 1 serving (large) | 250 g | 280 kcal |
| 1.5 cup (large) | 260 g | 291 kcal |
| 2 cup (extra large) | 350 g | 392 kcal |
Calculated from 112 calories per 100 g.
Frequently Asked Questions About Maftoul
What is maftoul?
Maftoul is a traditional Palestinian wheat product made by rolling bulgur in whole-wheat flour to form large, couscous-like grains. It is commonly served with chickpeas, chicken, vegetables, and seasoned broth.
How do you cook maftoul?
Cook maftoul by steaming it or simmering it in broth or water until the grains are tender. Cooking times and liquid needs vary between products, so follow the package directions and avoid cooking it until it turns mushy.
Is maftoul the same as Israeli couscous?
No. Maftoul is traditionally made by coating bulgur with whole-wheat flour, while Israeli couscous, also called pearl couscous, is typically made from wheat flour shaped into small balls. They differ in ingredients, texture, and traditional use.
What goes into a traditional Palestinian maftoul recipe?
A traditional Palestinian maftoul dish often combines maftoul with chickpeas, chicken, and a warmly spiced broth. Onion and vegetables may also be included, and the cooked grains are served with the broth and toppings.
Do you need to soak maftoul before cooking it?
Not always. Many packaged versions can be cooked without soaking, while some larger or especially dry grains may benefit from a short soak. Check the package instructions, and reduce the cooking liquid if the grains have already absorbed water.
Can maftoul be used in a salad?
Yes, cooked and cooled maftoul works in a grain salad. Toss it with chopped vegetables, herbs, and a lemon-based dressing; keep the other ingredients fairly firm so the larger grains retain their distinctive texture.
Can you substitute maftoul for couscous in a recipe?
Yes, but maftoul is larger and usually takes longer to cook than fine couscous. Adjust the liquid and cooking time to suit the product, and expect a chewier, more substantial result rather than the light texture of fine couscous.
How do you keep cooked maftoul from clumping?
To keep cooked maftoul from clumping, use the amount of liquid specified for your product and fluff the grains gently once tender. Avoid vigorous stirring; a small drizzle of olive oil after cooking can also help separate the grains.
How should leftover maftoul be stored?
Store leftover maftoul in a covered container in the refrigerator once it has cooled. Reheat it with a splash of water or broth to restore moisture, and discard it if it has been left at room temperature for too long.
Can you freeze cooked maftoul?
Yes, cooked maftoul freezes well when packed in an airtight container after cooling. Thaw it in the refrigerator and reheat it with a little water or broth, fluffing the grains gently before serving.
Maftoul Vitamins & Minerals
Vitamins
B1
0.11mg · 9% DV
Biotin
2.1µg · 7% DV
B5
0.32mg · 6% DV
Folate
21µg · 5% DV
Minerals
Selenium
18µg · 33% DV
Manganese
0.6mg · 26% DV
Copper
0.19mg · 21% DV
Phosphorus
102mg · 15% DV
Potassium ⭐
102mg · 3% DV
Sodium
8.75mg · 0% DV
Maftoul Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Maftoul
To burn the 196 calories in 1 cup (medium) (175 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.
What is Maftoul?
Maftoul is a Palestinian form of whole-wheat couscous, traditionally hand-rolled from whole-wheat flour and bulgur into plump grains. It is steamed and often served with chickpeas, onions and a warmly spiced broth, sometimes with chicken.
The grains have a pleasantly chewy texture and a nutty, wheaty flavour. In Palestinian cooking, maftoul is commonly served as a substantial family meal; elsewhere, it works much like couscous or rice alongside a stew, or as a base for roasted vegetables and chickpeas. It is mainly a source of carbohydrates, with some fibre. Pair it with plenty of vegetables and legumes for a satisfying plant-based meal.
How Nutritious Is Maftoul?
Nutrient density
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.
Satiety score
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.
Is Maftoul 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 Maftoul Contain Allergens?
Contains these allergens:
Which Diets Is Maftoul Good For?
Vegan
✓ Suitable
Vegetarian
✓ 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
Maftoul Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.14g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 9.3:1
Above the ideal 4:1 (9.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.