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Molokhia with beef Calories
Rich in iron, fiber and vitamin A
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Molokhia with beef (240 g) has 221 calories. That works out to 92 calories per 100 g. It contains 13 g of carbs, 17 g of protein, 10.3 g of fat and 6.2 g of fiber. Its 504 µg of Vitamin K covers 420% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Molokhia with beef Nutrition Facts
Selected: 1 cup (medium) · 240 g
221
KCAL / 240G
Carbs
13g
· 5% DV
Protein
17g
· 34% DV
Fat
10.3g
· 13% DV
Fiber
6.2g
· 22% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 24% · Protein 32% · Fat 44%
Molokhia with beef nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 221 kcal | |
| Total fat | 10.3 g | 13% |
| Saturated fat | 3.6 g | 18% |
| Trans fat | 0.19 g | |
| Sodium | 576 mg | 25% |
| Total carbohydrate | 13 g | 5% |
| Fiber | 6.2 g | 22% |
| Protein | 17 g | 34% |
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 Molokhia with beef?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 221 kcal |
| 1 tablespoon (shredded) | 18 g | 17 kcal |
| 1 piece (small) | 35 g | 32 kcal |
| 2 piece (medium) | 70 g | 64 kcal |
| 100 g | 100 g | 92 kcal |
| 1 serving (small) | 180 g | 166 kcal |
| 1 serving (medium) | 260 g | 239 kcal |
| 1 cup (large) | 320 g | 294 kcal |
| 1 serving (large) | 380 g | 350 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Molokhia with beef
What is Molokhia with beef?
Molokhia with beef is a stew made with jute mallow leaves and beef, often cooked in a savory broth. It is especially associated with Egyptian cooking, where a garlic-and-coriander topping is commonly stirred in or spooned over the dish.
How do you make Molokhia with beef?
Cook the beef until tender, then add the molokhia leaves to the broth and simmer briefly. Finish with garlic and coriander briefly fried in oil. Adding the leaves near the end helps preserve their color and keeps them from becoming overly soft.
What does Molokhia with beef taste like?
Molokhia with beef tastes savory and herbaceous, with a distinctive leafy flavor and a rich broth. Its texture can be slightly slippery or silky because the leaves naturally release a thickening substance; garlic and coriander give the dish a fragrant finish.
Why is Molokhia with beef slimy?
Molokhia with beef can have a slippery, slightly stretchy texture because jute mallow leaves contain natural mucilage. That texture is traditional rather than a sign that the dish has spoiled. Avoid prolonged boiling if you want the leaves to retain more body.
What do you serve with Molokhia with beef?
Molokhia with beef is often served with rice, particularly in Egyptian-style meals. Flatbread is another good option for soaking up the broth, and some people add lemon at the table. The exact accompaniments vary across regional and family traditions.
Is Egyptian Molokhia with beef different from other versions?
Yes, Egyptian Molokhia with beef is often made with finely chopped leaves and finished with a garlic-and-coriander mixture fried in oil. Other regional versions may use whole or coarser-cut leaves, different seasonings, or chicken instead of beef.
Which cut of beef works best in Molokhia with beef?
Beef cuts that become tender with simmering, such as chuck or shank, work well in Molokhia with beef and make a flavorful broth. Cook the beef first, then add the leaves near the end so they do not have to simmer as long as the meat.
Can you make Molokhia with beef with frozen leaves?
Yes, frozen molokhia leaves work well in Molokhia with beef. Add them to the hot broth according to the package preparation directions; many frozen versions can go in without thawing. Fresh leaves are also suitable, but need sorting, washing, and chopping first.
Can you use dried leaves for Molokhia with beef?
Yes, dried leaves can be used for Molokhia with beef, though their texture and preparation differ from fresh or frozen leaves. Follow the product’s rehydration instructions, then add the leaves to the beef broth and adjust the cooking so they soften without overcooking.
How should you store leftover Molokhia with beef?
Refrigerate leftover Molokhia with beef promptly in a covered container and reheat only the portion you plan to eat. Because it contains cooked meat and broth, do not leave it sitting at room temperature for an extended time.
Molokhia with beef Vitamins & Minerals
Vitamins
Vitamin K
504µg · 420% DV
Vitamin A
1008µg · 112% DV
B12
1.73µg · 72% DV
Vitamin C
43.2mg · 48% DV
Minerals
Manganese
1.01mg · 44% DV
Calcium
348mg · 35% DV
Phosphorus
230mg · 33% DV
Zinc
3.6mg · 33% DV
Potassium ⭐
984mg · 29% DV
Sodium
576mg · 25% DV
Molokhia with beef Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Molokhia with beef
To burn the 221 calories in 1 cup (medium) (240 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 Molokhia with beef?
Molokhia with beef is a thick, savoury stew of molokhia leaves and tender beef, especially associated with Egypt and also cooked in parts of the Levant. Garlic and coriander often give it its distinctive aroma. As the leaves cook, they become soft and slightly slippery, creating a texture quite different from a smooth, puréed soup.
It is commonly served over rice, with lemon on the side; flatbread is another good match. The dish offers protein along with fibre and vitamin A, and has 7.1 g of protein per 100 g. For a lighter version, use lean beef and go easy on added oil while keeping the garlic and herbs generous.
How Nutritious Is Molokhia with beef?
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 Molokhia with beef 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 Molokhia with beef Contain Allergens?
No known major allergens
Which Diets Is Molokhia with beef Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Molokhia with beef Fat Profile
SATURATED
3.6g
MONOUNSATURATED
4.32g
POLYUNSATURATED
1.01g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.