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Meat maklouba Calories
Traditional layered rice dish with meat and vegetables
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Meat maklouba (300 g) has 504 calories. That works out to 168 calories per 100 g. It contains 55.2 g of carbs, 21.6 g of protein, 21.3 g of fat and 4.8 g of fiber. Its 1.4 µg of B12 covers 60% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Meat maklouba Nutrition Facts
Selected: 1 serving (medium) · 300 g
504
KCAL / 300G
Carbs
55.2g
· 20% DV
Protein
21.6g
· 43% DV
Fat
21.3g
· 27% DV
Fiber
4.8g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 17% · Fat 39%
Meat maklouba nutrition facts table · 1 serving (medium) (300 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 504 kcal | |
| Total fat | 21.3 g | 27% |
| Saturated fat | 6.3 g | 32% |
| Trans fat | 0.24 g | |
| Sodium | 744 mg | 32% |
| Total carbohydrate | 55.2 g | 20% |
| Fiber | 4.8 g | 17% |
| Protein | 21.6 g | 43% |
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 Meat maklouba?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 300 g | 504 kcal |
| 1 tablespoon (mini) | 22 g | 37 kcal |
| 100 g | 100 g | 168 kcal |
| 1 cup (small) | 180 g | 302 kcal |
| 1 piece (half) | 250 g | 420 kcal |
| 2 cup (double) | 360 g | 605 kcal |
| 1 serving (large) | 420 g | 706 kcal |
| 1 piece (whole) | 500 g | 840 kcal |
Calculated from 168 calories per 100 g.
Frequently Asked Questions About Meat maklouba
What is meat maklouba?
Meat maklouba is a Levantine one-pot dish of meat, rice and vegetables that is turned upside down onto a serving plate before eating. Its name means “upside down,” referring to this distinctive way of serving it.
How do you make meat maklouba?
Meat maklouba is made by layering cooked meat, vegetables and rice in a pot, adding broth, and simmering until the rice is tender. Let the pot rest briefly, then invert it onto a large plate so the layers hold their shape.
Why is meat maklouba flipped upside down?
Meat maklouba is flipped to reveal its stacked layers of rice, vegetables and meat in the traditional presentation. The name itself refers to being turned upside down; resting the pot before flipping helps the molded dish come out neatly.
Where does meat maklouba come from?
Meat maklouba comes from the Levant and is especially associated with Palestinian and Jordanian cooking. It is also prepared across the region, with household versions differing in their vegetables, seasonings and choice of meat.
What meat is used in meat maklouba?
Lamb and beef are both used in meat maklouba, with lamb common in traditional versions. The meat is usually cooked until tender before the rice is layered, so it finishes cooking evenly and can be served as part of the molded dish.
What vegetables go in meat maklouba?
Eggplant, potatoes and cauliflower are common vegetables in meat maklouba, though recipes vary. The vegetables are often fried or roasted before layering, which helps them keep their shape and adds flavor as the dish cooks with the rice and meat.
How do you stop meat maklouba from falling apart when you flip it?
To keep meat maklouba intact, avoid excess cooking liquid, let the pot rest after cooking, and use a plate wider than the pot. Hold the plate firmly against the pot and turn both over in one confident motion.
What do you serve with meat maklouba?
Meat maklouba is often served with plain yogurt, a cucumber-yogurt salad or a fresh chopped salad. Their cool, tangy flavors balance the warm, savory rice dish, and the maklouba is substantial enough to be the meal’s centerpiece.
Can you make meat maklouba with basmati rice?
Yes, basmati rice works in meat maklouba, although some cooks prefer medium-grain rice for a more cohesive molded result. Rinse the rice well and adjust the liquid to the rice variety so the finished dish is tender rather than wet.
How do you store and reheat leftover meat maklouba?
Store leftover meat maklouba in a covered container in the refrigerator for up to three days. Reheat portions until steaming hot, adding a splash of water and covering them to keep the rice from drying out.
Meat maklouba Vitamins & Minerals
Vitamins
B12
1.44µg · 60% DV
B3
5.7mg · 36% DV
B6
0.42mg · 25% DV
Vitamin K
29.4µg · 25% DV
Minerals
Selenium
26µg · 47% DV
Manganese
1.02mg · 44% DV
Phosphorus
276mg · 39% DV
Zinc
4.26mg · 39% DV
Sodium
744mg · 32% DV
Potassium ⭐
528mg · 16% DV
Meat maklouba Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Meat maklouba
To burn the 504 calories in 1 serving (medium) (300 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 Meat maklouba?
Meat maklouba is a Levantine one-pot dish made by layering meat, rice and vegetables—often aubergine, potato or tomato—then turning the cooked pot upside down onto a serving plate. Ingredients and spices vary between households and across the region.
The rice and vegetables take on the savoury juices of the meat, making a fragrant, filling centerpiece commonly shared at family meals. In its home region, it is often served with plain yoghurt or a fresh salad; those are easy accompaniments elsewhere, too. It is mainly a rice-based source of energy, with meat adding protein. For a lighter version, use less oil and add more vegetables.
How Nutritious Is Meat maklouba?
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 Meat maklouba 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 Meat maklouba Contain Allergens?
No known major allergens
Which Diets Is Meat maklouba 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
Meat maklouba Fat Profile
SATURATED
6.3g
MONOUNSATURATED
8.4g
POLYUNSATURATED
3.9g
Omega 6:3 ratio 22.4:1
Above the ideal 4:1 (22.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.