Grilled Hammour Calories Calculator (Omani Style)
Hammour (grouper fish) is a prized fish across the Arabian Gulf, and in Oman it is traditionally grilled with Omani spice blends, dried lime, and lemon — served with saffron lemon rice or khubz rakhal. Calculate your calories and macros.
Grilled Hammour Oman Calculator
To burn about 132 kcal you may need roughly:
📊 Data source note: Nutrition values are estimates based on standard food composition databases and common recipe data. Actual values vary by cooking method, oil quantity, ingredient brand, and serving size. See our Data Sources and Methodology pages.
How to use this calculator
Type in your Grilled Hammour Omani Style portion in grams to get calories, protein, carbs and fat for that exact serving. Typical servings help calibrate: a grilled hammour (100g) comes to about ~120–140 kcal, while a fillet 150g is closer to ~180–210 kcal. If you shared a plate or took a smaller helping, scale the grams down accordingly instead of using the default figure.
Omani Grilled Hammour Calories Guide
Hammour (هامور) — orange-spotted grouper — is one of the most prized fish in the Arabian Gulf and Indian Ocean. In Oman, hammour is found in the warm coastal waters from Musandam to Dhofar and has been central to Omani coastal cuisine for centuries. The Omani preparation typically involves marinating whole hammour or thick fillets in a blend of turmeric, cumin, coriander, dried lime (loomi), garlic, and lemon juice, then grilling over charcoal until the skin is charred and the flesh is moist and flaky. It is served with lemon saffron rice, khubz rakhal, or a simple tomato and onion salad.
| Portion | Estimated Calories | Protein |
|---|---|---|
| Grilled hammour 100g | ~120–140 kcal | ~23–27g |
| Fillet 150g | ~180–210 kcal | ~34–40g |
| Full plate with lemon rice 450g | ~580–720 kcal | ~42–52g |
| With khubz rakhal (1 piece) | +220–260 kcal | Add bread |
Omani Coastal Seafood Culture
Hammour is caught by Omani fishermen in artisanal fishing boats (both traditional dhows and modern fibreglass) along the entire Omani coastline. In Muscat's Muttrah fish market and along the Sur and Salalah fishing harbours, hammour is sold fresh each morning. The Omani tradition of grilling fish whole, with the head intact, reflects the Bedouin and coastal fishing culture's philosophy of using the whole animal respectfully.
Weight Loss Best Practices
Grilled hammour is one of the best weight-loss proteins available in Omani cuisine. It is naturally low in fat, high in complete protein, and the charcoal grilling method adds no extra calories. A 150g grilled hammour fillet at 180–210 calories with 34–40g protein is an exceptionally efficient calorie-to-protein ratio. Pair with a salad rather than rice to keep the total meal under 400 calories.
Muscle Gain and Active Lifestyle
Hammour provides complete protein with all essential amino acids. The high protein-to-calorie ratio (approximately 3g protein per 14 kcal) makes it ideal for muscle building with calorie control. A full plate with lemon rice delivers 42–52g protein — sufficient for muscle protein synthesis in most training contexts.
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FAQs
How many calories are in grilled hammour?
A 150g grilled hammour fillet contains approximately 180–210 calories with 34–40g protein. A full plate with lemon rice (~450g total) provides 580–720 calories.
What is hammour fish?
Hammour (هامور) is orange-spotted grouper, a prized reef fish found in the Arabian Gulf and Indian Ocean. It has firm, white, mildly flavoured flesh that holds up well to grilling and frying.
How do Omanis prepare hammour?
Omani hammour is typically marinated in turmeric, cumin, coriander, dried lime, garlic, and lemon, then grilled whole or as thick fillets over charcoal. It is served with saffron lemon rice or khubz rakhal.
Is grilled hammour good for weight loss?
Yes. Grilled hammour is one of the best weight-loss foods in Omani cuisine — high in protein (34–40g per 150g) and very low in fat. Pairing with salad rather than rice keeps the total meal under 400 calories.
How does Omani grilled hammour differ from Qatari hammour?
Omani hammour uses more dried lime (loomi) and coriander in the marinade. Qatari preparations tend to use more saffron in the accompanying rice. Both are grilled over charcoal, but the Omani spice profile is more citrus-forward.
📊 Data source note: Nutrition values are estimates based on standard grouper fish composition. Actual values vary by fish size and marinade oil quantity. See our Data Sources and Methodology pages.