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A small, neatly unmolded round mound of rice layered with browned pieces of meat and soft golden-brown vegetables, with the layers visible around its sides on a plate.

Mini Maqluba Calories

Single-portion layered chicken, rice and vegetable dish

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

171kcal

GI

58medium

POTASSIUM · 100 G

174mg

FIBER · 100 G

1.6g

Quick answer

1 serving (mini) of Mini Maqluba (200 g) has 342 calories. That works out to 171 calories per 100 g. It contains 41 g of carbs, 17 g of protein, 12.8 g of fat and 3.2 g of fiber. Its 7 mg of B3 covers 44% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.

Mini Maqluba Nutrition Facts

Selected: 1 serving (mini) · 200 g

342

KCAL / 200G

Carbs

41g

· 15% DV

Protein

17g

· 34% DV

Fat

12.8g

· 16% DV

Fiber

3.2g

· 11% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 47% · Protein 20% · Fat 33%

Mini Maqluba nutrition facts table · 1 serving (mini) (200 g)

NutrientAmount% DV
Calories342 kcal
Total fat12.8 g16%
Saturated fat2.3 g12%
Trans fat0 g
Sodium520 mg23%
Total carbohydrate41 g15%
Fiber3.2 g11%
Protein17 g34%

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 Mini Maqluba?

ServingAmountCalories
1 serving (mini)200 g342 kcal
100 g100 g171 kcal
1 serving (small)150 g257 kcal
1 cup (medium)180 g308 kcal
1 piece (mini)200 g342 kcal
1 cup (large)240 g410 kcal
1 serving (medium)250 g428 kcal
1 serving (large)350 g599 kcal

Calculated from 171 calories per 100 g.

Frequently Asked Questions About Mini Maqluba

What is Mini Maqluba?

Mini Maqluba is an individual-sized version of maqluba, a Middle Eastern layered dish of chicken, rice, and vegetables. It is cooked in a pot and turned upside down onto a plate before serving.

How do you make Mini Maqluba?

To make Mini Maqluba, arrange cooked chicken and vegetables in a small pot, add rice and liquid, then cook until the rice is tender. Let it rest before inverting it onto a plate so the layers hold.

Why is Mini Maqluba flipped upside down?

Mini Maqluba is flipped to reveal the chicken, vegetable, and rice layers that cooked together in the pot. The dramatic turn is also central to the traditional presentation of maqluba, whose name means “upside down.”

Which vegetables go into Mini Maqluba?

Eggplant, cauliflower, and potatoes are common choices for Mini Maqluba, though versions vary by household and region. The vegetables are layered with chicken and rice, so they form part of the dish’s distinctive molded shape.

Can you make Mini Maqluba without chicken?

Yes, Mini Maqluba can be made without chicken by layering the rice with vegetables such as eggplant, cauliflower, and potatoes. Use a well-seasoned vegetable broth so the rice absorbs flavor as it cooks.

What should you serve with Mini Maqluba?

Serve Mini Maqluba with plain yogurt or a cucumber-yogurt sauce and a crisp salad. These cool, fresh sides complement the warm rice and cooked vegetables without competing with the dish’s layered presentation.

How do you stop Mini Maqluba from falling apart when flipped?

Let Mini Maqluba rest after cooking, use the right amount of liquid, and avoid loosening the layers before turning it out. Place a plate firmly over the pot and invert it in one controlled motion.

Where does Mini Maqluba come from?

Mini Maqluba adapts maqluba, a traditional dish associated especially with Palestinian cooking and also enjoyed across the Levant. The mini format changes the serving size, not the signature layered cooking and upside-down presentation.

Can you freeze Mini Maqluba?

Yes, Mini Maqluba can be frozen in an airtight container, although thawed rice may be softer and the molded layers less distinct. Cool it promptly, freeze individual portions, and reheat until steaming hot throughout.

How is Mini Maqluba different from biryani?

Mini Maqluba is assembled in layers and turned out of its pot to serve, while biryani is typically served without that molded, upside-down presentation. Their seasonings and regional traditions also differ, even when both include rice and meat.

Mini Maqluba Vitamins & Minerals

Vitamins

B3

7mg · 44% DV

B6

0.46mg · 27% DV

B5

0.84mg · 17% DV

B1

0.2mg · 17% DV

Minerals

Selenium

22µg · 40% DV

Phosphorus

210mg · 30% DV

Manganese

0.56mg · 24% DV

Sodium

520mg · 23% DV

Potassium ⭐

348mg · 10% DV

Mini Maqluba Glycemic Index

GLYCEMIC INDEX

58
Medium
0 Low5570100

GLYCEMIC LOAD

23.8
High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Mini Maqluba

To burn the 342 calories in 1 serving (mini) (200 g):

🚶

85min

Walking (5 km/h)

🏃

35min

Running (8 km/h)

🚴

47min

Cycling

🏊

40min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Mini Maqluba?

Mini maqluba is a single-serving take on a Levantine one-pot dish. Chicken, rice and vegetables are layered in a pot and cooked together; the pot is then turned upside down onto a plate, revealing the layers. Eggplant, potato or cauliflower are common choices, though the combination varies by household.

It is savoury, warmly spiced and tender, with the vegetables and chicken sharing their flavour with the rice. Across the Levant it is often served as a substantial lunch or dinner, accompanied by yoghurt, a crisp salad or pickles. For English-speaking readers elsewhere, it works well as a complete main course; serve carefully to keep its distinctive shape. It is rice-forward, with chicken contributing protein, and you can make it lighter by using more vegetables and less rice.

How Nutritious Is Mini Maqluba?

Nutrient density

Medium

56/ 100

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

44/ 100

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 Mini Maqluba 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 Mini Maqluba Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Mini Maqluba Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Mini Maqluba Fat Profile

SATURATED

2.3g

MONOUNSATURATED

6.3g

POLYUNSATURATED

2.9g

⚖️

Omega 6:3 ratio 27:1

Above the ideal 4:1 (27:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.