Baked Kibbeh
Baked Kibbeh is a nutrient-dense Middle Eastern dish that offers a balanced profile for health-conscious individuals. When considering the Calories in Baked Kibbeh, a 100g serving contains 185 kcal, 14.5g of protein, 16.2g of carbohydrates, 7.8g of fat, 3.5g of fiber, and 420mg of sodium. If you are wondering How many calories in Baked Kibbeh are appropriate for your goals, this portion provides a moderate energy density that fits well into most meal plans.
Nutrition facts (per 100 g)
| Nutrient | Amount |
|---|---|
| Calories | 185 kcal |
| Protein | 14.5 g |
| Carbohydrates | 16.2 g |
| Fat | 7.8 g |
| Fiber | 3.5 g |
| Sodium | 420 mg |
| Cholesterol | 45 mg |
Vitamins and minerals
Baked Kibbeh is an excellent source of plant-based fiber and high-quality lean protein, primarily due to the combination of cracked wheat (bulgur) and ground meat. The bulgur provides essential B vitamins, particularly niacin and folate, which are crucial for energy metabolism and cellular health. Additionally, the dish contains significant amounts of iron and magnesium, minerals that support oxygen transport and muscle function. The 3.5g of fiber per 100g contributes to improved digestive health and sustained satiety. While it is a nutrient-rich option, the sodium content of 420mg per 100g should be monitored by individuals sensitive to salt intake, as it accounts for a notable portion of the daily recommended limit.
Diet impact
Baked Kibbeh is an excellent choice for those focused on muscle hypertrophy due to its high protein-to-calorie ratio, which aids in muscle repair and growth. For those aiming for weight loss, the high fiber content promotes prolonged satiety, helping to manage overall daily intake. Because the Calories in Baked Kibbeh are relatively controlled, it serves as a satisfying main course that prevents overeating later in the day. While not suitable for strict ketogenic diets due to the bulgur content, it is a staple in Mediterranean-style diets that emphasize lean proteins and complex carbohydrates. It is not vegan, but can be adapted using plant-based proteins like lentils or soy, though the macronutrient profile would shift toward higher carbohydrate content.
Preparation variations
The nutritional profile of Kibbeh changes significantly based on the cooking method. The baked version is the healthiest standard, as it uses minimal added fats. In contrast, deep-fried Kibbeh can increase the fat content by 10-15g per 100g, potentially doubling the total caloric value to over 300 kcal. Raw Kibbeh (Kibbeh Nayyeh) maintains the highest levels of heat-sensitive vitamins like Vitamin C and B-complex, as it is not subjected to thermal degradation, though it requires strict food safety standards. Grilling or baking are preferred methods to keep the fat content low while maintaining the structural integrity of the bulgur and meat mixture.
Frequently asked questions
Does Baked Kibbeh make you fat?
No, it does not inherently make you fat. With 185 kcal per 100g, it is a moderate-calorie food. Weight gain is determined by your total daily caloric balance; within a balanced diet, Baked Kibbeh does not contribute to weight gain.
Can you eat Baked Kibbeh at night?
Yes, you can eat it at night. It contains 3.5g of fiber, which aids digestion, though it is best to consume it a few hours before sleep. A portion of 100g to 150g is generally recommended for a light yet satisfying dinner.
Is Baked Kibbeh healthy?
Yes, it is considered healthy. It provides 14.5g of protein and 3.5g of fiber per 100g, which are excellent for metabolic health. However, it should be consumed in moderation due to its 420mg sodium content, which may be high for those with hypertension.