Jordanian Mansaf
The king of Jordanian feasts and a symbol of Arab generosity: rice cooked with tender lamb, fermented jameed yoghurt sauce and toasted almonds. The fat of the meat and the protein of the jameed slow down the rice starch, giving a moderate index (52).
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
The challenge with mansaf is its calorie density; take a moderate portion of rice (one cup), focus on the meat and the warm jameed sauce, and eat rocket and spring onion on the side.
Best preparation methods
Cook the rice with a little natural ghee instead of hydrogenated fat, and sip the jameed sauce slowly; its tangy fermented flavour makes the meal easier to enjoy and digest.
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 | 380 kcal | 1140 kcal |
| Protein | 24 g | 72 g |
| Carbohydrate | 38 g | 114 g |
| Available carbohydrate | 36.5 g | 109.5 g |
| Fat | 15 g | 45 g |
| Dietary fibre | 1.5 g | 4.5 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 19 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Jordanian Mansaf good for weight loss?
It can fit a balanced plan with portion control: a 300 g portion gives 1140 kcal, and what matters most is your total daily intake and the rest of the meal.
How does Jordanian Mansaf affect blood sugar?
Its glycemic index is 52 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 300 g portion has a glycemic load of 56.9 (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 Jordanian Mansaf?
A typical 300 g portion of Jordanian Mansaf provides about 1140 kcal, 72 g protein, 114 g carbohydrate, 45 g fat and 4.5 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.