Jordanian Tomato & Minced Meat Pan (Galayet Bandora)
Quick answer
A medium portion of Jordanian Tomato & Minced Meat Pan (Galayet Bandora) (200 g) contains 370 kcal, with 10.8 g of net carbohydrates and 28 g of protein. Its glycemic index is 25 (Low) for how fast it raises blood sugar, while its glycemic load per portion is 2.7 (Low) for its actual effect.
- Carbs15 g16.2%
- Protein28 g30.3%
- Fat22 g53.5%
- Fibre4.2 g
Percentages of total energy (calories)
The best-loved skillet dish of the Jordanian countryside: local tomatoes simmered over the fire with minced meat, virgin olive oil, hot pepper and garlic; a meal rich in the antioxidant lycopene with a minimal glycemic load (2.7).
💡 Smart Nutritional Guidance
Consumption advice
Cooking tomatoes with olive oil clearly increases the absorption of the antioxidant lycopene.
Best preparation methods
Eat it with a spoon or with wholegrain bread instead of white bread to avoid raising the glycemic load of 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 (200 g) |
|---|---|---|
| Calories | 185 kcal | 370 kcal |
| Protein | 14 g | 28 g |
| Carbohydrate | 7.5 g | 15 g |
| Available carbohydrate | 5.4 g | 10.8 g |
| Fat | 11 g | 22 g |
| Dietary fibre | 2.1 g | 4.2 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Arabic dishes with a glycemic index (46), it ranks 7 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Jordanian Tomato & Minced Meat Pan (Galayet Bandora) good for weight loss?
It can fit a balanced plan with portion control: a 200 g portion gives 370 kcal, and what matters most is your total daily intake and the rest of the meal.
How does Jordanian Tomato & Minced Meat Pan (Galayet Bandora) affect blood sugar?
Its glycemic index is 25 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 200 g portion has a glycemic load of 2.7 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Jordanian Tomato & Minced Meat Pan (Galayet Bandora)?
A typical 200 g portion of Jordanian Tomato & Minced Meat Pan (Galayet Bandora) provides about 370 kcal, 28 g protein, 15 g carbohydrate, 22 g fat and 4.2 g fibre.
Read also
- Prediabetes: How to Stop the Train and Lower Your HbA1cGuide
- Gestational Diabetes Guide: Normal Levels and Foods to EatGuide
References & Scientific Sources
- The glycemic index of this food is a clinically reviewed estimate by the WiBo Health medical team, not a laboratory measurement from the International GI Tables (Atkinson 2021). 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
- 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
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.