Emirati Khabeesa with Semolina and Cardamom
Quick answer
A medium portion of Emirati Khabeesa with Semolina and Cardamom (86 g) contains 284 kcal, with 46.6 g of net carbohydrates and 4.1 g of protein. Its glycemic index is 67 (Medium) for how fast it raises blood sugar, while its glycemic load per portion is 31.2 (High) for its actual effect.
- Carbs48.2 g67.2%
- Protein4.1 g5.8%
- Fat8.6 g27%
- Fibre1.5 g
Percentages of total energy (calories)
How many calories are in khabeesa?
Khabeesa is one of the authentic home-made sweets of the Emirates: semolina toasted in ghee, with caramelised sugar, cardamom and saffron, and its smell fills the house 😋 There are 330 calories per 100 g, and the typical portion (86 g) has about 284 calories.
Does khabeesa raise blood sugar?
Khabeesa has actually been measured in an Emirati study, and its glycemic index came out at 67, which means medium.
But more important is that the glycemic load of a portion is about 31, which means high, because it is based on semolina and sugar, in a concentrated amount. So even a small plate raises blood sugar clearly.
Khabeesa and luqaimat: which is gentler?
In the same study, luqaimat had an index of only 44, and the reason is the high fat from frying. So the low number does not mean they are healthier. Khabeesa is 67. In the end both are sweets, and the amount is what makes the difference.
How to eat it smartly
- Keep it to two or three spoons on a small plate, not a full plate.
- Cut the sugar in the recipe: cardamom and saffron give a rich flavour, so you can reduce the sugar by a third.
- You can eat it after a meal with protein, not on an empty stomach.
- A cup of Arabic coffee without sugar next to it balances the sweetness.
Lighter alternatives
- Instead of a full plate of khabeesa: two spoons with a date and Arabic coffee.
- If you want a gentler sweet: two dates with Arabic coffee (dates have an index between 46 and 55).
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (86 g) |
|---|---|---|
| Calories | 330 kcal | 283.8 kcal |
| Protein | 4.8 g | 4.1 g |
| Carbohydrate | 56 g | 48.2 g |
| Available carbohydrate | 54.2 g | 46.6 g |
| Sugar | not available | — |
| Fat | 10 g | 8.6 g |
| Dietary fibre | 1.8 g | 1.5 g |
| Glycemic index | 67 · Medium | |
| Glycemic load | — | 31.2 |
| Insulin index | not tested | |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Sweets & desserts with a glycemic index (58), it ranks 43 (lowest first).
Frequently asked questions
How many calories are in khabeesa?
330 calories per 100 g, and the typical portion (86 g) has about 284 calories.
Does khabeesa raise blood sugar?
Its measured index is 67 (medium), but the load of a portion is high (about 31).
Is khabeesa suitable for weight loss?
As a two-spoon treat on special occasions, not every day.
What is the difference between khabeesa and harissa?
Khabeesa is semolina toasted with ghee and sugar, and harissa in the Levant is semolina baked with syrup. Both are semolina sweets.
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 khabeesa (67 ± 4) was measured in a laboratory in 15 healthy volunteers, and the typical portion size (86 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.