Complete calorie guide to Emirati cuisine. Harees, Regag bread, Luqaimat, Chabab, Machboos, and other traditional UAE dishes with full nutrition breakdown and healthy swaps.
Emirati cuisine is a rich blend of Arabian, Persian, Indian, and East African influences. From slow-cooked stews to sweet fried dumplings, traditional UAE food is deeply flavourful but can be calorie-dense. Here is the complete calorie breakdown of 15 essential Emirati dishes so you can enjoy them while tracking your goals.
Whether you are dining at a local restaurant in Deira, ordering from a cafeteria in Abu Dhabi, or cooking at home, this guide covers the most common Emirati dishes and their nutritional profiles.
| Dish | Serving | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Chicken Machboos (Kabsa) | 1 plate | 740 | 38g | 30g | 82g |
| Lamb Ouzi | 1 plate | 850 | 45g | 40g | 75g |
| Harees (Meat & Wheat) | 1 bowl | 280 | 14g | 10g | 35g |
| Thareed (Bread Stew) | 1 bowl | 420 | 22g | 18g | 45g |
| Fish Machboos (Samak) | 1 plate | 640 | 34g | 22g | 76g |
| Margoog (Vegetable Stew) | 1 bowl | 340 | 18g | 14g | 38g |
| Jireesh (Wheat & Chicken) | 1 bowl | 350 | 20g | 12g | 42g |
| Balaleet (Sweet Vermicelli) | 1 plate | 380 | 8g | 16g | 52g |
If you are tracking calories, opt for Harees or Jireesh over Ouzi. Both are filling, nutrient-dense, and significantly lower in calories. You can log these easily on CalorieFlow using the natural input — just type "1 plate harees" or "half ouzi".
| Item | Serving | Calories | Notes |
|---|---|---|---|
| Regag Bread (Thin) | 1 piece | 90 | Thin Emirati bread, lower cal option |
| Chabab (Emirati Pancake) | 1 piece | 180 | Slightly sweet, eat in moderation |
| Chebab with Date Syrup | 1 piece | 260 | Higher cal due to syrup |
| Khamir (Emirati Flatbread) | 1 piece | 210 | Yeasted bread, filling option |
| Fatteh with Yogurt | 1 bowl | 380 | Bread, chickpeas, yogurt mix |
Emirati desserts are often fried or syrup-based, making them calorie-dense. Enjoy them occasionally and track portions carefully.
| Dessert | Serving | Calories | Sugar |
|---|---|---|---|
| Luqaimat (Fried Dumplings) | 5 pieces | 300 | 24g |
| Umm Ali (Bread Pudding) | 1 bowl | 320 | 28g |
| Falooda (Kulfi Style) | 1 glass | 350 | 30g |
| Asida (Date Pudding) | 1 piece | 280 | 35g |
| Khabeesa (Flour Sweet) | 1 piece | 250 | 22g |
| Rangina (Date & Nut Dessert) | 1 piece | 200 | 18g |
Pro Tip: Luqaimat are small but deadly — 5 pieces pack 300 calories. Share a portion with friends or limit to 2-3 pieces as a treat.
Swap Ouzi rice for extra grilled vegetables (save 300 cal). Choose Regag bread (90 cal) over Khamir (210 cal) when eating breakfast. For desserts, pick Rangina (200 cal) over Umm Ali (320 cal). These small swaps add up to significant weekly savings.
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