Gulf Balaleet (Sweet Vermicelli with Egg)
Quick answer
A medium portion of Gulf Balaleet (Sweet Vermicelli with Egg) (144 g) contains 353 kcal, with 53 g of net carbohydrates and 11.5 g of protein. Its glycemic index is 63 (Medium) for how fast it raises blood sugar, while its glycemic load per portion is 33.4 (High) for its actual effect.
- Carbs54.7 g62%
- Protein11.5 g13.1%
- Fat9.8 g25%
- Fibre1.7 g
Percentages of total energy (calories)
How many calories are in balaleet?
Balaleet is the breakfast of Eid and morning gatherings in the Gulf: vermicelli cooked with sugar, ghee, cardamom and saffron, topped with a fried omelette. Sweet and savoury on the same plate! There are 245 calories per 100 g, and the typical plate (144 g) has about 353 calories.
Does balaleet raise blood sugar?
The good news is that balaleet has actually been measured in an Emirati study, and its glycemic index came out at 63, which means medium. The egg on top plays a part, because protein slows absorption.
But in terms of amount, the glycemic load of a plate is about 33, which means high, because it is based on white vermicelli and sugar.
How to eat it smartly
- Cut the sugar in the recipe by half: cardamom and saffron give a strong flavour, so you won't notice much difference.
- Add more egg: two eggs instead of one make the plate more filling and gentler on blood sugar.
- A small plate is enough, especially with dates and coffee.
- You can use just one spoon of ghee instead of a large amount.
Lighter alternatives
- Instead of a big plate of balaleet: a small plate with two eggs.
- If you want a lighter Gulf breakfast: harees (42 in the same study, which means low).
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (144 g) |
|---|---|---|
| Calories | 245 kcal | 352.8 kcal |
| Protein | 8 g | 11.5 g |
| Carbohydrate | 38 g | 54.7 g |
| Available carbohydrate | 36.8 g | 53 g |
| Sugar | not available | — |
| Fat | 6.8 g | 9.8 g |
| Dietary fibre | 1.2 g | 1.7 g |
| Glycemic index | 63 · Medium | |
| Glycemic load | — | 33.4 |
| Insulin index | not tested | |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Arabic dishes with a glycemic index (50), it ranks 47 (lowest first).
Frequently asked questions
How many calories are in balaleet?
245 calories per 100 g, and the typical plate (144 g) has about 353 calories.
Does balaleet raise blood sugar?
Its measured index is 63 (medium), but the load of a plate is high (about 33) because of the vermicelli and sugar.
Is balaleet suitable for weight loss?
As a small plate, with less sugar and more egg.
Why do they put egg on top of balaleet?
It is the traditional way of combining sweet and savoury, and the egg also adds protein to the plate.
Read also
- HbA1c & Insulin Resistance: Comprehensive Clinical GuideArticle
- Prediabetes: How to Stop the Train and Lower Your HbA1cGuide
References & Scientific Sources
- The glycemic index of this food comes from a published measurement (source in the next item). GI bands (low ≤ 55 · medium 56–69 · high ≥ 70) follow: ISO 26642:2010. Food products — Determination of the glycaemic index (GI) and recommendation for food classification. International Organization for Standardization; 2010. www.iso.org/standard/43633.html
- The glycemic index of balaleet (63 ± 5) was measured in a laboratory in 15 healthy volunteers, and the typical portion size (144 g) comes from the same study. Al Dhaheri AS et al. Glycaemic index and glycaemic load values of commonly consumed foods in the United Arab Emirates. Br J Nutr. 2017;117:1110–7.
- Definition of available carbohydrate and glycemic load: FAO/WHO. Carbohydrates in human nutrition: report of a joint FAO/WHO expert consultation. FAO Food and Nutrition Paper 66. Rome; 1998. www.fao.org/4/w8079e/w8079e00.htm
Medically reviewed by Dr. Wassim Habib | Founder, WiBo Health · 31 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.