Mutabbaq Calories 🥙
Calculate mutabbaq calories for Saudi servings. Crispy folded pancake stuffed with meat and egg — full nutrition breakdown and portion guide.
Mutabbaq Saudi Calculator
To burn about 310 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.
What Is Mutabbaq?
Mutabbaq (Arabic: مطبق, meaning 'folded') is a stuffed savoury pancake or pastry popular across Saudi Arabia, particularly in Jeddah and the Hejaz region. Thin dough is stretched and filled with a mixture of minced meat, egg, onion, green chilli and spices, then folded and pan-fried in oil until golden and crispy. Sweet variants with banana and Nutella also exist. The savoury version is a street food staple and a popular snack or light meal. A standard mutabbaq piece weighs approximately 180–220g and contains 558–682 kcal.
Calories at a Glance
| Portion | Weight | Calories |
|---|---|---|
| 1 small piece | 150g | 465 kcal |
| 1 standard piece | 200g | 620 kcal |
| 1 large restaurant piece | 250g | 775 kcal |
| Per 100g | 100g | ~310 kcal |
How to Use This Calculator
Weigh or estimate your Mutabbaq portion in grams and enter it above. For context, a 1 small piece (150g) comes to about 465 kcal, while a 1 standard piece is closer to 620 kcal. Home-cooked versions with measured oil sit at the lower end of these ranges, while restaurant plates typically land at the top, so match the estimate to how the dish was prepared.
Mutabbaq — Calorie and Nutrition Breakdown (per 100g)
| Nutrient | Per 100g | Daily % (approx.) |
|---|---|---|
| Calories | 310 kcal | 16% |
| Protein | 12g | 24% |
| Carbohydrates | 38g | 14% |
| Fat | 12g | 15% |
| Dietary Fiber | 2g | 7% |
Calories by Preparation Method
Deep-fried mutabbaq absorbs significantly more oil than pan-fried versions. A pan-fried mutabbaq with minimal oil runs approximately 400–480 kcal per standard piece; a deep-fried version can reach 550–650 kcal. The fat content of the meat filling (lean minced chicken vs. fatty minced beef) also significantly affects the calorie count.
Mutabbaq for Weight Loss
Mutabbaq is a moderately high-calorie snack food. For weight management, choose pan-fried over deep-fried, opt for a chicken filling rather than beef, and limit to one piece per meal. One pan-fried chicken mutabbaq piece (150g) runs approximately 380–430 kcal — a manageable snack with a side salad.
Mutabbaq for Muscle Gain
Mutabbaq provides protein from the egg and meat filling alongside carbohydrates from the dough. It is a decent protein-containing snack food but not a primary muscle-building meal. For muscle gain, eat mutabbaq alongside a protein-rich side (labneh, grilled chicken) to boost the total protein content of the meal.
Smart Comparison
Mutabbaq is similar in calorie density to samboosa but contains more dough per piece. Compared to a chicken shawarma wrap (~750 kcal), mutabbaq is lighter per serving and has a different macro ratio (more carbohydrate from dough, less meat protein). As a Saudi street food, it is one of the most calorie-dense per serving.
Portion Control Advice
One piece is the standard single serving. Mutabbaq is rich and filling — one piece with a salad or soup is a complete light meal. Avoid eating two pieces in one sitting, which pushes the calorie count to about 1,240 kcal for a snack on the standard 200g piece.
Practical Eating Tips
Eat mutabbaq fresh and hot for the best texture. Pair with a fresh tomato-cucumber salad or labneh to add protein and volume without significant calories. Avoid dipping in heavy sauces that add 50–100 kcal per tablespoon.
Common Mistakes
Ordering a large restaurant mutabbaq (250g+) and eating it as a snack before a full meal creates excessive calorie stacking. Adding sweet dipping sauces or drinking a sugary beverage alongside doubles the calorie count of a mutabbaq meal. Deep-frying at home with excess oil vs. pan-frying is the primary preparation-based calorie error.
Burn This Food — Activity Equivalents
A standard serving (~540 kcal) requires approximately:
| Activity | Approx. Duration |
|---|---|
| Brisk Walking | ~98 min |
| Jogging | ~60 min |
| Swimming | ~68 min |
| Cycling | ~77 min |
Burn times vary by body weight, fitness level and exercise intensity.
Health Considerations
The egg in mutabbaq filling provides high-quality protein and B12. The meat filling contributes iron and zinc. The dough is wheat-based and not suitable for gluten-intolerant individuals. The pan-frying oil is the main source of added fat — choosing a heart-healthy oil (olive oil) and minimising quantity is the most significant health modification. Sodium from the spiced filling can be high in restaurant versions.
Healthy Alternative Tips
Lower Calorie Option: A vegetable or egg-filled mutabbaq beats the minced-meat version, and a half portion with salad makes a complete meal at nearly half the calories.
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 Mutabbaq side-by-side with other Saudi foods.
Related Tools
FAQs
How many calories in mutabbaq?
A standard mutabbaq piece (200g) contains approximately 620 calories, depending on frying method and filling.
What is mutabbaq made of?
Thin dough stretched and filled with minced meat, egg, onion, green chilli and spices, then folded and pan-fried until golden and crispy.
Is mutabbaq good for weight loss?
Mutabbaq is moderately high in calories. One pan-fried piece (150g) runs 380–430 kcal — manageable as an occasional snack with a side salad.
What is the difference between mutabbaq and samboosa?
Mutabbaq is a large folded flat pancake, while samboosa is a smaller triangular pastry. Mutabbaq uses dough; samboosa typically uses spring roll or pastry wrappers. Mutabbaq is generally larger and more calorie-dense per serving.
Is there a sweet version of mutabbaq?
Yes — sweet mutabbaq is filled with banana, Nutella or sweetened coconut and is significantly higher in sugar and calories than the savoury version.
📊 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.