How healthy is mujaddara?
Is mujaddara healthy? Yes, for most people. Mujaddara scores 35/100 on the HowHealthyIs Score: 100 g provides 168 kcal, 1.8 mg iron and 5 g protein. Mujaddara is lentils and rice cooked together and topped with deeply browned onions: an inexpensive vegan main with plenty of fiber, plant protein and iron. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Mujaddara ranks higher than 35% of them.
Counts in favor (% daily value per 100 kcal)
- Iron6%
- Protein6%
- Fiber5%
- Vitamin E4%
- Vitamin C2%
- Magnesium2%
- Potassium2%
- Calcium1%
- Vitamin A0%
Counts against
- Saturated fat3%
- Added sugars0%
- Sodium6%
Raw NRF9.3: 28 minus 8 = 20. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in mujaddara?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 168 kcal | 504 kcal | |
| Protein | 5 g | 15 g | 30% |
| Carbohydrates | 24 g | 72 g | 26% |
| Fiber | 2.3 g | 7 g | 25% |
| Sugars | 1.8 g | 5.5 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 6 g | 18 g | 23% |
| Saturated fat | 0.9 g | 2.6 g | 13% |
| Omega-3 fats | <0.1 g | 0.2 g | |
| Vitamins | |||
| Vitamin A | 0.4 µg | 1.3 µg | 0% |
| Vitamin C | 3.3 mg | 9.9 mg | 11% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.9 mg | 2.8 mg | 18% |
| Vitamin K | 4.3 µg | 13 µg | 11% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Folate | 131 µg | 392 µg | 98% |
| Minerals | |||
| Calcium | 21 mg | 64 mg | 5% |
| Iron | 1.8 mg | 5.4 mg | 30% |
| Potassium | 169 mg | 508 mg | 11% |
| Magnesium | 15 mg | 46 mg | 11% |
| Zinc | 0.7 mg | 2.1 mg | 19% |
| Sodium | 228 mg | 683 mg | 30% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard mujaddara?
We estimate mujaddara from this standard recipe (serves 6, about 1400 g cooked), using USDA values for each ingredient. Home and restaurant versions vary.
| Ingredient | Amount |
|---|---|
| Brown or green lentils | 200 g |
| Long-grain rice | 200 g |
| 4 onions, sliced and fried | 500 g |
| Olive oil | 80 g |
| Cumin | 3 g |
| Salt | 8 g |
| Water | 900 g |
Why is mujaddara good for you?
- 392 µg folate in 1 plate, 98% of the daily value. Folate contributes to normal blood formation.
- 5.4 mg iron in 1 plate, 30% of the daily value. Iron contributes to the normal formation of red blood cells.
- 15 g protein in 1 plate, 30% of the daily value. Protein contributes to the maintenance of muscle mass.
Good ways to use it
- A cheap vegan main with yogurt or salad
- Batch cooking for lunches
What should you watch out for?
- The crispy onions take a lot of oil to fry.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.