Egyptian Koshari
The leader of Egyptian street food: a hearty starchy mix of rice, lentils, pasta and chickpeas with tomato sauce, garlic-vinegar dressing (dakka) and crispy onion. The lentils and chickpeas slow the starch, giving a moderate index (58).
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
A meal very dense in starch; if you have diabetes, ask for a special plate with extra lentils, chickpeas and tomato sauce and half the rice and pasta.
Best preparation methods
Be generous with the vinegar-garlic dakka and spicy tomato sauce; vinegar can help slow stomach emptying and reduce the rise in blood sugar after the meal.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (300 g) |
|---|---|---|
| Calories | 320 kcal | 960 kcal |
| Protein | 11 g | 33 g |
| Carbohydrate | 58 g | 174 g |
| Available carbohydrate | 50 g | 150 g |
| Fat | 5 g | 15 g |
| Dietary fibre | 8 g | 24 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Arabic dishes with a glycemic index (24), it ranks 24 (lowest first).
Lower-GI alternatives:
Frequently asked questions
Is Egyptian Koshari good for weight loss?
It can be included in moderation: it contains 8 g of fibre per 100 g, which supports fullness, and a 300 g portion gives 960 kcal.
How does Egyptian Koshari affect blood sugar?
Its glycemic index is 58 (Medium), a clinically reviewed estimate rather than a laboratory measurement. A typical 300 g portion has a glycemic load of 87 (High), so it is best to reduce or split the portion and combine it with protein and fibre.
What is the nutritional value of a typical portion of Egyptian Koshari?
A typical 300 g portion of Egyptian Koshari provides about 960 kcal, 33 g protein, 174 g carbohydrate, 15 g fat and 24 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.