Egyptian Food Calories — Build and Count Your Meal
Most diets fail because people cut food without knowing the numbers. Pick your dishes below and see the total calories and protein for your meal instantly.
| Food | kcal | Protein | |
|---|---|---|---|
| Koshari (medium bowl)medium bowl ~450g | 700 | 20 g | 0 |
| Koshari (large bowl)large bowl ~700g | 1050 | 30 g | 0 |
| Foul sandwichbaladi bun + foul | 300 | 12 g | 0 |
| Taameya / falafel (1 piece)1 piece ~30g | 95 | 3 g | 0 |
| Taameya sandwichbun + 3 pieces | 430 | 12 g | 0 |
| Chicken shawarma sandwichmedium sandwich | 480 | 28 g | 0 |
| Hawawshi1 full loaf | 620 | 30 g | 0 |
| Alexandrian liver sandwichmedium sandwich | 420 | 25 g | 0 |
| French friessmall plate ~150g | 450 | 5 g | 0 |
| Molokhiabowl ~200ml | 150 | 6 g | 0 |
| Stuffed cabbage / vine leaves10 rolls | 400 | 8 g | 0 |
| Okra stewbowl ~250g | 220 | 7 g | 0 |
| Fattah with meatmedium plate | 750 | 32 g | 0 |
| Macarona béchamelportion ~250g | 550 | 22 g | 0 |
| Cooked white rice1 cup ~150g | 200 | 4 g | 0 |
| Pasta with tomato sauce1 cup ~200g | 300 | 9 g | 0 |
| Baladi bread loaf1 loaf ~90g | 240 | 8 g | 0 |
| Fino roll1 roll ~60g | 170 | 5 g | 0 |
| White toast1 slice | 75 | 2.5 g | 0 |
| Boiled potato~150g | 130 | 3 g | 0 |
| Oats40g dry | 150 | 5 g | 0 |
| Grilled chicken breast150g | 250 | 46 g | 0 |
| Grilled chicken quarter~250g | 400 | 40 g | 0 |
| Grilled kofta4 skewers ~150g | 400 | 28 g | 0 |
| Lean boiled beef150g | 290 | 42 g | 0 |
| Grilled tilapia~200g | 250 | 42 g | 0 |
| Tuna in water1 can ~140g | 150 | 33 g | 0 |
| Boiled egg1 egg | 78 | 6.5 g | 0 |
| Foul plate with oilbowl ~250g | 330 | 14 g | 0 |
| Whole milk1 cup 250ml | 155 | 8 g | 0 |
| Plain yogurt1 pot 105g | 65 | 4 g | 0 |
| Greek yogurt170g | 120 | 17 g | 0 |
| White cheese50g | 130 | 8 g | 0 |
| Roumi cheese40g | 160 | 11 g | 0 |
| Bananamedium | 105 | 1 g | 0 |
| Applemedium | 95 | 0.5 g | 0 |
| Dates3 pieces | 200 | 2 g | 0 |
| Mangomedium | 200 | 2 g | 0 |
| Green saladplate, no oil | 60 | 2 g | 0 |
| Konafa with nutspiece ~150g | 550 | 8 g | 0 |
| Basbousapiece ~100g | 370 | 4 g | 0 |
| Rice puddingbowl ~200g | 280 | 7 g | 0 |
| Chocolate bar50g | 270 | 3 g | 0 |
| Tea with 2 sugars1 cup | 40 | 0 g | 0 |
| Soft drinkcan 330ml | 140 | 0 g | 0 |
| Sugarcane juice300ml | 250 | 0 g | 0 |
| Coffee with milk, no sugar1 cup | 60 | 3 g | 0 |
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Highest and lowest calorie dishes
Large koshari, fattah, hawawshi and konafa are the heaviest — a single plate can pass 700 kcal. Foul, yogurt, grilled tilapia, salad and boiled eggs deliver protein and fullness for far less.
Eating Egyptian while cutting
You don't need to quit your food. Cut cooking oil, make half the plate salad and vegetables, add protein to every meal and keep starch to about a quarter. Koshari works fine at half portion with a protein side.
These numbers are estimates
Calories shift with the oil, ghee and sugar used at home or in a shop, so these are close estimates for average portions. What matters is using one consistent reference.
FAQ
How many calories in a plate of koshari?▼
A medium bowl (~450g) is roughly 700 kcal and 20g protein; a large one can reach 1,050 kcal. Sauce, garlic dressing and oil push it higher.
Calories in foul and taameya?▼
A bowl of foul with oil is about 330 kcal and 14g protein; one fried taameya patty is ~95 kcal, and a three-patty sandwich about 430 kcal.
Can I eat koshari on a diet?▼
Yes, as long as it fits your daily calories. Take half a plate, add a protein source like eggs or chicken, and go light on oil and sauce.