Margoog Calories 🍲
Calculate margoog calories for Saudi servings. Hearty meat, vegetable and flatbread stew — full nutrition breakdown and portion guide.
What Is Margoog?
Margoog (Arabic: مرقوق) is a thick, hearty Saudi stew made with lamb or chicken, vegetables (potatoes, pumpkin, tomatoes, onions) and thin bread pieces that are cooked directly in the stew, absorbing all the rich flavours. The name comes from the Arabic root meaning 'to soften' — describing how the bread softens in the stew. Margoog is popular across Saudi Arabia and the Gulf, particularly in colder weather, and is a staple at Saudi family gatherings and traditional restaurants. It is one of the most vegetable-rich traditional Saudi dishes, making it relatively high in fibre and lower in calorie density than rice-based meals.
Calories at a Glance
| Portion | Weight | Calories |
|---|---|---|
| Small bowl | 300g | 380–450 kcal |
| Standard bowl | 400g | 480–560 kcal |
| Full serving | 500g | 580–680 kcal |
| Meat portion only | 150g | 200–270 kcal |
| Per 100g (mixed) | 100g | ~165 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.
Margoog — Calorie and Nutrition Breakdown (per 100g)
| Nutrient | Per 100g | Daily % (approx.) |
|---|---|---|
| Calories | 165 kcal | 8% |
| Protein | 10g | 20% |
| Carbohydrates | 18g | 7% |
| Fat | 7g | 9% |
| Dietary Fiber | 3g | 11% |
Calories by Portion Size
| Portion | Weight | Calories |
|---|---|---|
| Small bowl | 300g | 380–450 kcal |
| Standard bowl | 400g | 480–560 kcal |
| Full serving | 500g | 580–680 kcal |
| Meat portion only | 150g | 200–270 kcal |
| Per 100g (mixed) | 100g | ~165 kcal |
Calories by Preparation Method
Margoog calorie count depends on meat fat content (lean chicken vs. fatty lamb), oil used for the stew base, and the quantity of bread added. Home-cooked margoog with lean chicken and measured oil runs 400–520 kcal per bowl. Restaurant versions with generous lamb and oil can reach 600–700 kcal.
Margoog for Weight Loss
Margoog is one of the most weight-loss-friendly traditional Saudi dishes due to its high vegetable content and relatively low calorie density. The variety of vegetables (pumpkin, potato, tomato) provides fibre, vitamins and minerals. For weight loss, increase vegetables, use lean meat, and reduce bread quantity. A controlled bowl runs 380–480 kcal.
Margoog for Muscle Gain
Margoog provides protein from meat and carbohydrates from bread and vegetables. For muscle building, increase the meat portion to 200g and add more lean protein. The vegetable variety in margoog supports micronutrient intake important for recovery and immune function.
Smart Comparison
Margoog is similar in calorie density to matazeez and qursan — lower than Saudi rice dishes. Of the three bread-stew dishes, margoog typically has the most vegetables, making it the highest-fibre and most micronutrient-dense option. A good choice when looking for a warming, filling Saudi meal with a lower calorie count.
Portion Control Advice
A 350–400g bowl is the appropriate single serving. The high vegetable content makes it very filling — one bowl is sufficient for most adults. Avoid eating bread on the side with margoog since it already contains bread in the stew.
Practical Eating Tips
Margoog is best eaten hot from the stove. The stew thickens significantly as it cools — eat shortly after serving for best texture. If the stew is very thick, thin with water rather than broth to keep sodium and calorie content controlled. Pair with a simple raw vegetable salad.
Common Mistakes
Adding rice alongside margoog creates a double-carbohydrate meal — margoog bread plus rice significantly increases the calorie load. Eating from a communal pot without measuring leads to consuming 600+ kcal without realising. Generous oil for tempering the spice base is the main hidden calorie source.
Burn This Food — Activity Equivalents
A standard serving (~500 kcal) requires approximately:
| Activity | Approx. Duration |
|---|---|
| Brisk Walking | ~91 min |
| Jogging | ~56 min |
| Swimming | ~62 min |
| Cycling | ~71 min |
Burn times vary by body weight, fitness level and exercise intensity.
Health Considerations
Margoog's vegetable variety (pumpkin, potato, tomato, onion) provides vitamins A, C, potassium and fibre. The meat contributes protein, iron and zinc. Pumpkin in the stew adds beta-carotene, an antioxidant with immune-supporting properties. Not suitable for gluten-intolerant individuals due to the wheat bread component. Sodium from broth and salt can be high in restaurant versions.
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 Margoog side-by-side with other Saudi foods.
Related Tools
FAQs
How many calories in margoog?
A standard bowl of margoog (400–500g) contains approximately 480–680 calories depending on meat, bread and oil used.
What is margoog made of?
Lamb or chicken, vegetables (potatoes, pumpkin, tomatoes, onions) and thin flatbread pieces cooked in a spiced stew.
Is margoog good for weight loss?
Yes — margoog is one of the most vegetable-forward Saudi dishes. A controlled bowl with lean meat runs 380–480 kcal.
Where is margoog popular?
Margoog is popular across Saudi Arabia and the entire Gulf region, particularly in colder seasons.
Is margoog gluten-free?
No — traditional margoog contains wheat flatbread and is not suitable for celiac or gluten-intolerant individuals.
📊 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.