Mashuai Calories Calculator
Mashuai is one of Oman's most iconic seafood dishes — a whole kingfish (or kingfish fillet) slow-roasted on a spit, served with aromatic lemon-seasoned rice. Calculate your calories and macros.
Mashuai Oman Calculator
To burn about 210 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
Enter the weight of the Mashuai serving you actually ate, in grams. As a reference, a kingfish 150g grilled comes to about ~185–220 kcal, while a lemon rice 200g cooked is closer to ~280–320 kcal. Restaurant servings usually run heavier on oil and portion than home cooking, so if you ate out, round your estimate up rather than down for a more realistic figure.
Mashuai Calories Guide
Mashuai (مشوي) is Oman's signature seafood dish, reflecting the country's deep coastal heritage along the Arabian Sea and Gulf of Oman. A whole kingfish (or large fillet) is marinated in a blend of lemon juice, cumin, turmeric, coriander, and dried lime, then slowly spit-roasted over open charcoal until the skin is golden and the flesh is tender. It is served on a large tray with lemon rice — basmati infused with saffron, dried lime, rose water, and Omani spices — making it both aromatic and visually impressive. Mashuai is a centrepiece dish at Omani coastal restaurants and family gatherings.
| Portion / Component | Estimated Calories | Notes |
|---|---|---|
| Kingfish 150g grilled | ~185–220 kcal | Lean, high protein |
| Lemon rice 200g cooked | ~280–320 kcal | Saffron-infused basmati |
| Full mashuai plate ~450g | ~600–780 kcal | Fish + rice combined |
| Half portion (sharing) | ~300–390 kcal | Controlled portion |
Weight Loss Best Practices
Mashuai is one of the most diet-friendly traditional Omani dishes because the primary protein source — kingfish — is naturally low in fat and high in protein. A 150g grilled kingfish fillet provides roughly 30–35g protein at only 185–220 calories. For weight management, reduce the rice portion to 100–150g cooked (saving 100–150 kcal) and add a cucumber and tomato salad on the side. Avoid the fried variant of mashuai found in some restaurants.
Muscle Gain and Active Lifestyle
Kingfish is an excellent muscle-building protein — it delivers complete amino acids with a favourable protein-to-calorie ratio. The lemon rice provides carbohydrates for energy. This combination makes mashuai a practical post-workout meal for active Omanis. A full plate with 200g rice and 200g fish provides approximately 45–55g of high-quality protein and 55–65g of carbohydrates.
Omani Coastal Seafood Culture
Oman has over 3,000 km of coastline and a seafood tradition stretching back millennia. Kingfish (king mackerel) is prized across Omani cuisine for its firm white flesh and mild flavour. Mashuai is the dish most associated with Omani coastal hospitality — in fishing villages from Muscat to Salalah, mashuai is prepared fresh from the morning catch. The dish connects deeply to Omani identity, representing the country's maritime heritage and the importance of the sea in daily life.
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FAQs
How many calories are in mashuai?
A full mashuai plate with lemon rice (~450g) contains approximately 600–780 calories. The fish alone (150g grilled kingfish) provides 185–220 calories with 30–35g protein.
What fish is used in Omani mashuai?
Mashuai traditionally uses kingfish (king mackerel), known locally as kanaad. It is prized for its firm white flesh, mild flavour, and low fat content, making it an excellent grilling fish.
Is mashuai healthy?
Mashuai is one of the healthiest traditional Omani dishes. Grilled kingfish is low in fat and high in protein and omega-3 fatty acids. The lemon rice adds carbohydrates but is light compared to heavily oiled rice dishes.
How is the lemon rice in mashuai prepared?
The lemon rice uses basmati infused with saffron, dried lime (loomi), rose water, and Omani spices. It is lighter and more aromatic than standard biryani rice, with a characteristic yellow colour from turmeric and saffron.
How does mashuai differ from hammour dishes?
Mashuai uses kingfish on a spit, while grilled hammour uses grouper in a different preparation. Both are Omani seafood staples but differ in fish type, texture, and preparation method.
📊 Data source note: Nutrition values are estimates based on standard food composition databases and Omani seafood data. See our Data Sources and Methodology pages.