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Makluba rice Calories
Layered Middle Eastern rice dish with vegetables and meat
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Makluba rice (250 g) has 420 calories. That works out to 168 calories per 100 g. It contains 53.5 g of carbs, 12.8 g of protein, 16 g of fat and 4.5 g of fiber. Its 1 mg of Manganese covers 42% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Makluba rice Nutrition Facts
Selected: 1 serving (medium) · 250 g
420
KCAL / 250G
Carbs
53.5g
· 19% DV
Protein
12.8g
· 26% DV
Fat
16g
· 21% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 13% · Fat 35%
Makluba rice nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 420 kcal | |
| Total fat | 16 g | 21% |
| Saturated fat | 3.95 g | 20% |
| Trans fat | 0.08 g | |
| Sodium | 620 mg | 27% |
| Total carbohydrate | 53.5 g | 19% |
| Fiber | 4.5 g | 16% |
| Protein | 12.8 g | 26% |
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 Serving of Makluba rice?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 420 kcal |
| 1 tablespoon (shredded) | 18 g | 30 kcal |
| 1 piece (quarter) | 75 g | 126 kcal |
| 100 g | 100 g | 168 kcal |
| 1 piece (half) | 150 g | 252 kcal |
| 1 cup (medium) | 180 g | 302 kcal |
| 1 piece (whole) | 300 g | 504 kcal |
| 1 serving (large) | 350 g | 588 kcal |
| 2 cup (large) | 360 g | 605 kcal |
Calculated from 168 calories per 100 g.
Frequently Asked Questions About Makluba rice
What is Makluba rice?
Makluba rice is a Middle Eastern one-pot dish made by layering rice with meat and vegetables, cooking them together, then turning the pot upside down onto a serving plate. The inverted presentation reveals the distinct layers of the dish.
How do you make Makluba rice?
Makluba rice is made by layering cooked or browned meat and vegetables in a pot, topping them with rinsed rice, and adding broth. Simmer until the rice is tender, let the pot rest briefly, then invert it carefully onto a large plate.
Why is Makluba rice turned upside down?
Makluba rice is turned upside down to present its rice, vegetables, and meat as a layered mound. The name is commonly linked to an Arabic word meaning “upside down.” Letting the pot rest before unmoulding helps the layers hold their shape.
Is Makluba rice Palestinian?
Yes, Makluba rice is strongly associated with Palestinian cuisine and is also widely made in Jordan, Syria, and other parts of the Levant. Families and regions vary the vegetables, meat, and spices, so there is no single fixed version.
What vegetables are used in Makluba rice?
Eggplant, cauliflower, and potatoes are common in Makluba rice; some versions also include carrots. The vegetables are often fried or browned before being layered with the meat and rice. Their exact combination varies by family and regional recipe.
What meat is used in Makluba rice?
Makluba rice is commonly made with chicken or lamb, though beef is used in some versions. The meat is cooked until tender and layered beneath the rice, often with vegetables. Choose pieces that cook evenly so they are ready with the rice.
How do you stop Makluba rice from falling apart when you flip it?
To keep Makluba rice intact, let it rest after cooking so the rice can settle, then loosen the edges of the pot. Place a large plate firmly over the opening and flip in one steady motion; lift the pot slowly.
What is Makluba rice served with?
Makluba rice is often served with plain yogurt or cucumber yogurt and a fresh salad. Their cool, tangy flavors complement the warm, savory rice and meat, and the sides can be served separately so everyone can choose their portion.
Can Makluba rice be made without meat?
Yes, Makluba rice can be made without meat by layering extra vegetables, such as eggplant, cauliflower, and potatoes, with the rice. Use vegetable broth for cooking; browning the vegetables first adds savory flavor to the meat-free version.
How should leftover Makluba rice be stored?
Refrigerate leftover Makluba rice in a covered container rather than leaving it at room temperature. Reheat only the portion you plan to eat until steaming hot, and avoid repeatedly cooling and reheating the same batch.
Makluba rice Vitamins & Minerals
Vitamins
B12
0.7µg · 29% DV
B3
4mg · 25% DV
B6
0.35mg · 21% DV
Biotin
5.25µg · 18% DV
Minerals
Manganese
0.98mg · 43% DV
Selenium
20µg · 36% DV
Sodium
620mg · 27% DV
Phosphorus
180mg · 26% DV
Potassium ⭐
365mg · 11% DV
Makluba rice Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Makluba rice
To burn the 420 calories in 1 serving (medium) (250 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 Makluba rice?
Makluba rice is a Levantine and Middle Eastern dish made by cooking rice in layers with meat and vegetables in a pot, then turning the pot out onto a serving platter. The dramatic upside-down presentation is part of its appeal, and recipes vary with the meat, vegetables and seasonings used.
The rice takes on savoury flavours from the meat and browned vegetables, and the dish is often brought to the table as a generous platter to share, with salad or yoghurt alongside. It is filling and rice-forward, with some protein and fat from the other ingredients. For a lighter version, use less oil, choose lean meat and add more vegetables.
How Nutritious Is Makluba rice?
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 Makluba rice Processed?
NOVA 2
Minimally 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 Makluba rice Contain Allergens?
No known major allergens
Which Diets Is Makluba rice 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
Makluba rice Fat Profile
SATURATED
3.95g
MONOUNSATURATED
6.03g
POLYUNSATURATED
3.1g
Omega 6:3 ratio 35:1
Above the ideal 4:1 (35:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.