2 tablespoon (medium) of Mutabbal (40 g) has 48 calories. That works out to 120 calories per 100 g. It contains 4.2 g of carbs, 1.3 g of protein, 2.9 g of fat and 1.2 g of fiber. Its 0.1 mg of Copper covers 6% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.

What is Mutabbal?

Mutabbal is a Levantine dip made by mashing roasted eggplant with tahini, yogurt and lemon; garlic is often added too. It is usually finished with olive oil and may be topped with parsley or pomegranate seeds. The texture is thick and silky, with smoky eggplant, tangy lemon and a nutty sesame flavour. In the Levant it is served as part of a mezze spread, alongside flatbread and other small dishes; it also works well with grilled foods. For English-speaking home cooks, it makes an easy sharing dip or sandwich spread. Eggplant and tahini contribute fibre, while tahini and olive oil account for much of its richness. Use the oil sparingly for a lighter version.

Mutabbal Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

10.5g

· 4% DV

Protein

3.2g

· 6% DV

Fat

7.2g

· 9% DV

Fiber

3.1g

· 11% DV

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

Calories come from: Carbs 35% · Protein 11% · Fat 54%

Mutabbal Vitamins & Minerals

Vitamins

0.09mg · 8% DV

Biotin

2.1µg · 7% DV

Folate

22µg · 6% DV

0.07mg · 5% DV

Minerals

Zinc

1mg · 9% DV

Sodium

210mg · 9% DV

Phosphorus

62mg · 9% DV

Potassium ⭐

280mg · 8% DV

How Nutritious Is Mutabbal?

Nutrient density

High

65/ 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

48/ 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.

Mutabbal Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Mutabbal

To burn the 120 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

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

Is Mutabbal 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 Mutabbal Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame yes

Which Diets Is Mutabbal Good For?

Vegan

— Not suitable

Vegetarian

✓ 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

Mutabbal Fat Profile

SATURATED

1.1g

MONOUNSATURATED

2.2g

POLYUNSATURATED

2.6g

⚖️

Omega 6:3 ratio 9.2:1

Above the ideal 4:1 (9.2:1).

Compare Mutabbal

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Mutabbal vs Red Pepper89 kcal more per 100 g

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Mutabbal vs Boiled Beetroot76 kcal more per 100 g

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Foods Similar to Mutabbal

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

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31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

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🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Mutabbal

What is Mutabbal made of?

Mutabbal is made mainly from roasted eggplant, tahini, yogurt, and lemon juice. Garlic and salt are common additions, while olive oil, parsley, or pomegranate seeds are often used to finish the dip.

How do you make Mutabbal?

To make Mutabbal, roast eggplant until the flesh is completely soft, peel it, and drain away excess liquid. Mash it with tahini, yogurt, lemon juice, and garlic, then season to taste and finish with a drizzle of olive oil.

What is the difference between Mutabbal and baba ganoush?

Mutabbal commonly includes tahini and yogurt, while baba ganoush is often made without yogurt and may include other seasonings or vegetables. Names and recipes vary across regions, so the distinction is not universal.

Where does Mutabbal come from?

Mutabbal is a Middle Eastern eggplant dip, with versions found across the Levant and neighboring regions. Its exact origin is not pinned to one country, and family and regional recipes differ in their use of yogurt, tahini, and seasoning.

What do you eat Mutabbal with?

Mutabbal is usually served as a cold mezze with pita, flatbread, or crisp vegetables. It also pairs well with grilled meats and other mezze dishes; olive oil and herbs are common toppings just before serving.

How long does Mutabbal last in the fridge?

Mutabbal keeps for about three days in a covered container in the refrigerator. Use a clean spoon when serving, and return leftovers promptly to the fridge, since the yogurt in many versions makes extended time at room temperature a poor choice.

Can you freeze Mutabbal?

Yes, Mutabbal can be frozen, but thawing may leave it watery or make the yogurt separate. Freeze it without fresh garnishes in a tightly sealed portion, thaw it in the refrigerator, and stir well before serving.

How do you stop Mutabbal from becoming watery?

Drain the roasted eggplant flesh well before mixing Mutabbal, since eggplant releases a lot of liquid. Add the lemon juice and yogurt gradually, and avoid leaving the finished dip uncovered, which can also affect its texture.

Can you make Mutabbal without tahini?

Yes, you can make Mutabbal without tahini, though it will lose the nutty flavor that defines many versions. Use a little extra yogurt and lemon to balance the roasted eggplant, or serve it as an eggplant dip rather than a classic-style Mutabbal.

Is Mutabbal served hot or cold?

Mutabbal is usually served cold or at cool room temperature as a mezze. Chilling it briefly after mixing helps the flavors come together; add olive oil and fresh toppings just before serving.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026