Egyptian Mombar (Rice-Stuffed Casings)
Quick answer
A medium portion of Egyptian Mombar (Rice-Stuffed Casings) (200 g) contains 560 kcal, with 65 g of net carbohydrates and 22 g of protein. Its glycemic index is 73 (High) for how fast it raises blood sugar, while its glycemic load per portion is 47.5 (High) for its actual effect.
- Carbs68 g47.2%
- Protein22 g15.3%
- Fat24 g37.5%
- Fibre3 g
Percentages of total energy (calories)
How many calories are in mombar?
Mombar is one of those dishes no Egyptian feast is complete without: casings stuffed with rice, tomato, herbs and spices, boiled and then fried until crispy. There are 280 calories per 100 g, and a portion (200 g) has about 560 calories, with 22 g of protein and 24 g of fat.
Does mombar raise blood sugar?
The casing itself has no carbohydrate, so it is all about the filling. The filling is white rice, which has an index of about 73, which means high, so we used the same number for mombar.
And in terms of amount, the glycemic load of a portion is about 47, which means very high. Frying in ghee or oil also adds a clear amount of calories.
What you should know about mombar
- It is made from offal, so it is very important that it is well cleaned, from a trusted source, and cooked all the way through.
- Frying after boiling is what gives it its taste, but it is also what adds the fat.
How to eat it smartly
- Fry it less: you can fry it in just one spoon of oil, or in the oven instead of the pan.
- Make it a side dish with a salad and soup, not the main dish.
- 3 or 4 pieces are enough, instead of a full plate.
- You can mix a little freekeh or bulgur into the rice filling for more fibre.
Lighter alternatives
- Instead of a full plate of mombar: 3 pieces with a big green salad.
- Instead of a white rice filling (73): a filling with bulgur or brown rice (68).
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (200 g) |
|---|---|---|
| Calories | 280 kcal | 560 kcal |
| Protein | 11 g | 22 g |
| Carbohydrate | 34 g | 68 g |
| Available carbohydrate | 32.5 g | 65 g |
| Sugar | not available | — |
| Fat | 12 g | 24 g |
| Dietary fibre | 1.5 g | 3 g |
| Glycemic index | 73 · High | |
| Glycemic load | — | 47.5 |
| 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 50 (lowest first).
Frequently asked questions
How many calories are in mombar?
280 calories per 100 g, and a portion (200 g) has about 560 calories.
Does mombar raise blood sugar?
Yes, because it is stuffed with white rice. Its calculated index is about 73 (high), and the load of a portion is high.
Is mombar suitable for weight loss?
In a small amount, lightly fried, and with a big salad.
How do I clean mombar properly?
With water, salt and vinegar, turning it inside out and rinsing it several times, and it is still best to buy it cleaned from a trusted place.
Read also
- HbA1c & Insulin Resistance: Comprehensive Clinical GuideArticle
- Prediabetes: How to Stop the Train and Lower Your HbA1cGuide
References & Scientific Sources
- This value is an estimate, not a direct laboratory measurement of this food. Details 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 this food is calculated with the FAO/WHO formula for mixed meals: the available carbohydrate in mombar comes from the white rice filling (73 ± 4), and the intestines used as a casing contain no carbohydrate. It is not a direct laboratory measurement of mombar. Atkinson FS et al. Diabetes Care. 2008;31(12):2281–3 · FAO/WHO. Carbohydrates in human nutrition. FAO Food and Nutrition Paper 66. Rome; 1998.
- 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.