Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Pounded Abgoosht Calories
Protein- and fiber-rich Persian lamb stew
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Pounded Abgoosht (300 g) has 426 calories. That works out to 142 calories per 100 g. It contains 36.3 g of carbs, 30.6 g of protein, 18.3 g of fat and 9.3 g of fiber. Its 2.2 µg of B12 covers 90% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Pounded Abgoosht Nutrition Facts
Selected: 1 serving (medium) · 300 g
426
KCAL / 300G
Carbs
36.3g
· 13% DV
Protein
30.6g
· 61% DV
Fat
18.3g
· 23% DV
Fiber
9.3g
· 33% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 28% · Fat 38%
Pounded Abgoosht nutrition facts table · 1 serving (medium) (300 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 426 kcal | |
| Total fat | 18.3 g | 23% |
| Saturated fat | 6.75 g | 34% |
| Trans fat | 0.15 g | |
| Sodium | 630 mg | 27% |
| Total carbohydrate | 36.3 g | 13% |
| Fiber | 9.3 g | 33% |
| Protein | 30.6 g | 61% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Pounded Abgoosht?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 300 g | 426 kcal |
| 1 tablespoon (shredded) | 20 g | 28 kcal |
| 1 piece (small) | 90 g | 128 kcal |
| 100 g | 100 g | 142 kcal |
| 1 cup (small) | 180 g | 256 kcal |
| 1 cup (medium) | 250 g | 355 kcal |
| 1 serving (large) | 400 g | 568 kcal |
| 1 bottle (large) | 500 g | 710 kcal |
Calculated from 142 calories per 100 g.
Frequently Asked Questions About Pounded Abgoosht
What is pounded abgoosht?
Pounded abgoosht is an Iranian lamb stew served with its cooked ingredients mashed together. The name distinguishes the thick, pounded mixture from the flavorful cooking broth, which is commonly served separately as part of the meal.
Is pounded abgoosht the same as dizi?
Pounded abgoosht is the mashed portion of the dish often called dizi. Dizi can refer to the traditional stew and its serving style, while pounded abgoosht describes the cooked meat and other solids after they have been crushed.
How is pounded abgoosht traditionally served?
Pounded abgoosht is traditionally served in two parts: the broth is poured over torn pieces of bread, and the remaining meat and beans are mashed and eaten separately. Fresh herbs, raw onion, and pickles are common accompaniments.
Do you drink the broth or mash it into pounded abgoosht?
The broth is usually kept separate from the mashed ingredients in pounded abgoosht. Diners often soften bread in the broth first, then eat the pounded meat, beans, and vegetables as a thicker second course.
What ingredients go into pounded abgoosht?
Pounded abgoosht commonly contains lamb, chickpeas, white beans, potatoes, tomatoes, and onions. Turmeric and dried lime add its characteristic flavor, though recipes vary between households and some versions use different proportions or additional seasonings.
Why is pounded abgoosht mashed after cooking?
Pounding the cooked ingredients gives pounded abgoosht its thick, cohesive texture and helps combine the lamb with the beans and vegetables. Traditionally, the solids are crushed with a sturdy masher, while the broth is left aside for serving.
Which cut of lamb works best for pounded abgoosht?
Bone-in lamb shoulder or shank works well for pounded abgoosht because slow cooking makes the meat tender and enriches the broth. Remove the bones before pounding, and make sure the lamb is soft enough to break apart easily.
What bread goes with pounded abgoosht?
Flatbread is a traditional choice with pounded abgoosht. Pieces of bread can be placed in the broth to soak it up, while more bread is served alongside the mashed lamb and beans.
Can pounded abgoosht be made with a different kind of bean?
Yes, pounded abgoosht can be adapted with other beans, although chickpeas and white beans are common in traditional recipes. If you change the beans, cook them until tender before mashing so the finished mixture has a smooth, cohesive texture.
How should leftover pounded abgoosht be stored?
Store leftover pounded abgoosht in a covered container in the refrigerator, ideally keeping the broth separate from the mashed solids. Refrigerate it promptly, and reheat both portions thoroughly before serving.
Pounded Abgoosht Vitamins & Minerals
Vitamins
B12
2.16µg · 90% DV
B3
9.3mg · 58% DV
B6
0.72mg · 42% DV
Folate
138µg · 35% DV
Minerals
Copper
0.57mg · 63% DV
Selenium
32µg · 58% DV
Phosphorus
396mg · 57% DV
Zinc
4.95mg · 45% DV
Potassium ⭐
990mg · 29% DV
Sodium
630mg · 27% DV
Pounded Abgoosht Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pounded Abgoosht
To burn the 426 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 Pounded Abgoosht?
Pounded Abgoosht is a traditional Iranian lamb stew, slowly cooked with chickpeas or beans, potatoes and tomatoes. Once tender, the meat and other solids are pounded together into a thick, rustic mixture; the fragrant cooking broth may be served separately or stirred back in.
In Iran, it is often enjoyed hot as a substantial shared meal, with bread for dipping and fresh herbs or pickles alongside. The lamb provides protein, while the legumes contribute fibre, making it filling. For a lighter serving, pair it with a crisp salad and go easy on the bread.
How Nutritious Is Pounded Abgoosht?
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 Pounded Abgoosht 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 Pounded Abgoosht Contain Allergens?
No known major allergens
Which Diets Is Pounded Abgoosht 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
Pounded Abgoosht Fat Profile
SATURATED
6.75g
MONOUNSATURATED
7.86g
POLYUNSATURATED
1.65g
Omega 6:3 ratio 6.1:1
Above the ideal 4:1 (6.1:1).
Compare Pounded Abgoosht
Foods Similar to Pounded Abgoosht
Have another question about Pounded Abgoosht?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.