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Mlukie (Arab dish) Calories
Popular in Arab cuisine, spiced meat-based dish
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mlukie (Arab dish) (180 g) has 216 calories. That works out to 120 calories per 100 g. It contains 14.4 g of carbs, 12.6 g of protein, 10.8 g of fat and 4.5 g of fiber. Its 68.4 µg of Vitamin K covers 57% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Mlukie (Arab dish) Nutrition Facts
Selected: 1 serving (medium) · 180 g
216
KCAL / 180G
Carbs
14.4g
· 5% DV
Protein
12.6g
· 25% DV
Fat
10.8g
· 14% 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 28% · Protein 25% · Fat 47%
Mlukie (Arab dish) nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 10.8 g | 14% |
| Saturated fat | 3.24 g | 16% |
| Trans fat | 0 g | |
| Sodium | 396 mg | 17% |
| Total carbohydrate | 14.4 g | 5% |
| Fiber | 4.5 g | 16% |
| Protein | 12.6 g | 25% |
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 Mlukie (Arab dish)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 216 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (small) | 120 g | 144 kcal |
| 1 piece (medium) | 150 g | 180 kcal |
| 1 cup (medium) | 200 g | 240 kcal |
| 1 serving (large) | 250 g | 300 kcal |
| 1 bottle (jumbo) | 350 g | 420 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Mlukie (Arab dish)
What is Mlukie made of?
Mlukie is an Arab dish made with molokhia leaves cooked in broth, often with meat and spices. Recipes commonly include chicken or another meat, garlic, and coriander, though ingredients and preparation vary across regions.
What does Mlukie taste like?
Mlukie has a savory, herbaceous flavor from the leaves and broth, with garlic and spices often adding a bold aroma. Its taste changes with the meat and seasoning, while the leaves give it a distinctive smooth, slightly slippery texture.
How do you eat Mlukie?
Mlukie is usually eaten with rice or bread, which pairs well with its broth-like texture. In some households the rice is served separately, while others ladle the Mlukie over it; lemon or a garlic-and-coriander topping may be served alongside.
Why does Mlukie get slimy?
Mlukie becomes slippery because molokhia leaves naturally release mucilage as they cook. That texture is characteristic of the dish and does not by itself mean it has spoiled; chopping and cooking methods can make the consistency more or less pronounced.
Is Mlukie Egyptian or Lebanese?
Mlukie is eaten in both Egypt and the Levant, including Lebanon, rather than belonging exclusively to one country. Egyptian and Levantine versions can differ in how the leaves are prepared, which meat is used, and how the dish is seasoned or served.
What meat is traditionally used in Mlukie?
Mlukie can be made with chicken, lamb, beef, or other meats, depending on the regional or family recipe. The meat is commonly cooked first, and its broth helps flavor the molokhia leaves.
Can you make Mlukie without meat?
Yes, Mlukie can be made without meat by using vegetable broth instead of meat broth. Garlic, coriander, and other seasonings add flavor, although this version differs from the meat-based preparations common in many Arab cuisines.
What is the difference between Egyptian and Lebanese Mlukie?
Egyptian and Lebanese Mlukie are regional versions of the same molokhia-leaf dish, but their texture, seasoning, and serving style can differ. Recipes vary even within each country, so there is no single preparation that represents every household.
Can you freeze Mlukie?
Yes, cooked Mlukie can be frozen in an airtight, freezer-safe container. Leave room for expansion and thaw it in the refrigerator before reheating; the leaves may soften further, so the texture after freezing can be different from freshly cooked Mlukie.
How long does leftover Mlukie last in the fridge?
Leftover Mlukie generally keeps for three to four days in the refrigerator when promptly cooled and stored in a covered container. Reheat only the portion you plan to eat, making sure it is thoroughly hot throughout.
Mlukie (Arab dish) Vitamins & Minerals
Vitamins
Vitamin K
68.4µg · 57% DV
B12
0.72µg · 30% DV
Vitamin A
198µg · 22% DV
B6
0.23mg · 14% DV
Minerals
Phosphorus
153mg · 22% DV
Zinc
1.98mg · 18% DV
Copper
0.16mg · 18% DV
Sodium
396mg · 17% DV
Potassium ⭐
378mg · 11% DV
Mlukie (Arab dish) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mlukie (Arab dish)
To burn the 216 calories in 1 serving (medium) (180 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 Mlukie (Arab dish)?
Mlukie is an Arab dish of jute mallow leaves simmered with meat, often lamb or chicken. Garlic and coriander commonly season the stew, though the cut of the leaves and the spice mix vary from one family and region to another.
The leaves turn soft and silky, while the broth is savoury and fragrant. Across the Levant it is often served with rice and meat; you can also pair it with flatbread and a squeeze of lemon. The meat contributes protein, and the leafy greens add fibre. For a lighter meal, use a modest amount of oil and serve it with a smaller portion of rice.
How Nutritious Is Mlukie (Arab dish)?
Nutrient density
High
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 Mlukie (Arab dish) 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 Mlukie (Arab dish) Contain Allergens?
No known major allergens
Which Diets Is Mlukie (Arab dish) 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
Mlukie (Arab dish) Fat Profile
SATURATED
3.24g
MONOUNSATURATED
3.96g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 2.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.