Madfoon Calories 🍖
Calculate madfoon calories for Saudi servings. Slow pit-roasted lamb over spiced rice — full nutrition breakdown, portion guide and fitness tips.
What Is Madfoon?
Madfoon (Arabic: مدفون, 'buried') is a traditional Saudi dish where whole lamb is slow-cooked underground in a sealed pit (zarb) for 4–8 hours. The slow cooking renders the fat from the lamb, producing extraordinarily tender meat. The lamb is placed over spiced rice or vegetables that absorbs the dripping juices during cooking. Madfoon is a celebratory dish served at weddings, major events and Eid gatherings. It provides a higher protein-to-rice ratio than kabsa or mandi, making it one of the most protein-dense Saudi dishes.
Calories at a Glance
| Portion | Weight | Calories |
|---|---|---|
| Lamb portion only (no rice) | 200g | 340–460 kcal |
| Rice portion only (madfoon style) | 200g cooked | 280–340 kcal |
| Full plate (lamb + rice) | 400g | 580–760 kcal |
| Restaurant full serving | 500g | 700–900 kcal |
| Per 100g (mixed dish) | 100g | ~230 kcal |
How to Use This Calculator
Enter your portion size in grams. CalorieMetrica will estimate calories, protein, carbohydrates and fat. Values vary by recipe, oil quantity, cooking method and serving size. Use these as a practical guide.
Madfoon — Calorie and Nutrition Breakdown (per 100g)
| Nutrient | Per 100g | Daily % (approx.) |
|---|---|---|
| Calories | 230 kcal | 12% |
| Protein | 24g | 48% |
| Carbohydrates | 18g | 7% |
| Fat | 10g | 13% |
| Dietary Fiber | 2g | 7% |
Calories by Portion Size
| Portion | Weight | Calories |
|---|---|---|
| Lamb portion only (no rice) | 200g | 340–460 kcal |
| Rice portion only (madfoon style) | 200g cooked | 280–340 kcal |
| Full plate (lamb + rice) | 400g | 580–760 kcal |
| Restaurant full serving | 500g | 700–900 kcal |
| Per 100g (mixed dish) | 100g | ~230 kcal |
Calories by Preparation Method
Pit cooking renders much of the lamb's surface fat into the rice, making the meat leaner but the rice more calorie-dense. Home-prepared madfoon in a sealed oven or Dutch oven typically runs 600–720 kcal per plate. Traditional pit-cooked madfoon at large gatherings can reach 700–900 kcal per serving due to fat-enriched rice.
Madfoon for Weight Loss
For weight loss, focus on the lean lamb meat and take a modest rice portion. The lamb delivers excellent satiety per calorie due to high protein content. Pair with fresh vegetables or salad to extend the meal without adding significant calories. Avoid the fat-enriched rice drippings.
Madfoon for Muscle Gain
Madfoon is one of the best muscle-building Saudi dishes. The slow-cooked lamb is rich in complete protein, iron, zinc and B vitamins. A 200g serving of madfoon lamb provides approximately 45–55g of protein. Combined with spiced rice for carbohydrates, this creates an excellent post-workout meal. Madfoon is a high-priority muscle-gain dish in the Saudi food context.
Smart Comparison
Madfoon delivers more protein per plate than kabsa or mandi because the ratio of meat to rice is typically more generous. The calorie count per plate is similar to lamb kabsa, but madfoon delivers more protein per calorie due to the fat-rendering cooking process.
Portion Control Advice
Serve 150–200g of lamb meat and one cup of rice (200g cooked). The fat-enriched madfoon rice is very calorie-dense — one cup is sufficient. Avoid re-filling the rice portion even when the lamb is plentiful.
Practical Eating Tips
Madfoon lamb is delicious without sauce — its natural juices and spice rub provide full flavour. Avoid adding extra oils or butter at the table. Pair with raw vegetable salad for fibre and volume. Water during the meal keeps calorie count controlled.
Common Mistakes
Eating the fat-rich rice without controlling the portion is the biggest mistake — a large serving can add 400–500 kcal before lamb is included. Eating fat and skin rather than lean inner meat significantly increases calorie intake. Treating madfoon as a frequent meal rather than an occasional celebration dish causes long-term calorie creep.
Burn This Food — Activity Equivalents
A standard serving (~720 kcal) requires approximately:
| Activity | Approx. Duration |
|---|---|
| Brisk Walking | ~131 min |
| Jogging | ~80 min |
| Swimming | ~90 min |
| Cycling | ~103 min |
Burn times vary by body weight, fitness level and exercise intensity.
Health Considerations
Long, slow cooking preserves protein structure while rendering external fat from the lamb. The meat portion is nutritionally efficient. The spice blend (cardamom, turmeric, black pepper, cumin) adds antioxidants without calories. People with gout or elevated uric acid should moderate lamb intake. The fat-rich rice is the main calorie concern — prioritise lean meat and modest rice portions.
Healthy Alternative Tips
Lower Calorie Option: Open the Full Food Detail to see smart lower-calorie swaps tailored to your goal.
Higher Protein Option: Grilled Chicken Saudi or Chicken Kebab Saudi for a leaner, protein-rich alternative.
Smarter Swap: Use the Food Compare tool to compare Madfoon side-by-side with other Saudi foods.
Related Tools
FAQs
How many calories in madfoon?
A full plate (lamb + rice, ~400–500g) contains 580–900 calories depending on portion size and rice-to-meat ratio.
Is madfoon high in protein?
Yes — a 200g portion of madfoon lamb provides approximately 45–55g of protein, among the highest of any Saudi traditional dish.
What is madfoon made of?
Whole or large lamb cuts slow-cooked underground (zarb) over spiced rice or vegetables. The lamb renders its fat into the rice during cooking.
How does zarb cooking affect calories?
Pit cooking renders much of the lamb's surface fat, making the meat leaner. However, that fat drips into the rice, making the rice more calorie-dense.
Is madfoon good for muscle building?
Yes — it provides 45–55g protein from a 200g lamb serving, making it one of the highest-protein Saudi dishes.
📊 Data source note: Nutrition values are estimates based on standard food composition databases and Saudi recipe data. Actual values vary by cooking method, oil quantity, ingredients and serving size. See our Data Sources and Methodology pages.