Mujadara
The healthy 'gold of the poor' and one of the best meals for your metabolism: coarse bulgur with brown lentils, olive oil and onion creates complete protein and plenty of fibre, with a very low glycemic index (38).
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
One of the nutritionally favoured plant-based combinations for people with diabetes and for heart health; it gives lasting fullness and steady blood sugar readings throughout the day.
Best preparation methods
Cook it with coarse bulgur instead of white rice, use extra virgin olive oil, and serve it with a green salad or a bowl of natural yoghurt.
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 | 212 kcal | 424 kcal |
| Protein | 9 g | 18 g |
| Carbohydrate | 35 g | 70 g |
| Available carbohydrate | 27.2 g | 54.4 g |
| Fat | 4 g | 8 g |
| Dietary fibre | 7.8 g | 15.6 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 10 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Mujadara good for weight loss?
It can be included in moderation: it contains 7.8 g of fibre per 100 g, which supports fullness, and a 200 g portion gives 424 kcal.
How does Mujadara affect blood sugar?
Its glycemic index is 38 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 200 g portion has a glycemic load of 20.7 (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 Mujadara?
A typical 200 g portion of Mujadara provides about 424 kcal, 18 g protein, 70 g carbohydrate, 8 g fat and 15.6 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.