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جدول

Calorie table

سعرات 339 أكلة بالحصة الواحدة، مع البروتين والكربوهيدرات والدهون. الأرقام محسوبة من مكوّنات كل وصفة وكميّاتها المكتوبة — مش تقديرات عامة.

الكل 339 خفيف · أقل من ٢٠٠ 83 متوسّط · ٢٠٠–٣٥٠ 117 مشبع · ٣٥٠–٥٠٠ 90 دسم · أكتر من ٥٠٠ 49
رتّب من الأدسم للأخف ↓
الوصفة سعرات بروتين كربوهيدرات دهون
How to Make Sushi at Home, Step by Step 🇯🇵 Japanese Cuisine 350 18g 52g 7g
Strawberry Milkshake, Made at Home 🇺🇸 American Cuisine 350 9g 48g 13g
Turkish Shawarma at Home: The Original Flavour 🇹🇷 Turkish Cuisine 370 33g 22g 17g
Stuffed Grape Leaves with Meat, Done Properly 🇪🇬 Egyptian Cuisine 380 16g 44g 15g
Authentic Syrian Chicken Shawarma at Home 🇸🇾 Syrian Cuisine 380 32g 26g 16g
Chinese Soy Chicken Stir-Fry with Vegetables 🇨🇳 Chinese Cuisine 380 32g 24g 16g
Levantine Mujadara with Lentils, Bulgur and Crisp Onions 🇸🇾 Syrian Cuisine 380 14g 62g 9g
Bint al-Sahn — Yemeni Honey Bread 🇾🇪 Yemeni Cuisine 380 6g 46g 19g
Pakistani Seekh Kebab on Skewers 🇵🇰 Pakistani Cuisine 380 28g 6g 27g
Russian Pelmeni Filled with Minced Meat 🇷🇺 Russian Cuisine 380 22g 40g 15g
Emirati Balaleet with Vermicelli and Egg 🇦🇪 Gulf Cuisine 380 12g 52g 14g
Pasta with Colourful Vegetables in a Light Sauce 🇮🇹 Italian Cuisine 380 12g 58g 12g
Saudi Masoub with Banana and Dates 🇸🇦 Saudi Cuisine 380 7g 62g 13g
No-Bake Cheesecake 🇺🇸 American Cuisine 380 6g 32g 25g
French Quiche Lorraine with Cheese 🇫🇷 French Cuisine 380 14g 24g 26g
Sudanese Shaiyah with Spiced Meat 🇸🇩 Sudanese Cuisine 380 36g 6g 24g
Indonesian Satay with Peanut Sauce 🇮🇩 Indonesian Cuisine 380 30g 16g 22g
Sudanese Mullah Bamby with Potato and Meat 🇸🇩 Sudanese Cuisine 380 24g 32g 18g
Persian Ash Reshteh, Noodle and Bean Soup 🇮🇷 Persian Cuisine 380 17g 56g 10g
Persian Koobideh Kebab 🇮🇷 Persian Cuisine 380 28g 4g 28g
Japanese Okonomiyaki 🇯🇵 Japanese Cuisine 380 16g 38g 18g
Spanish Patatas Bravas 🇪🇸 Spanish Cuisine 380 6g 42g 21g
Mexican Beef Tacos with Pico de Gallo 🇲🇽 Mexican Cuisine 390 22g 32g 19g
Iraqi Kebab Grilled over Charcoal 🇮🇶 Iraqi Cuisine 390 27g 5g 29g
Crispy Chicken Panné Like the Restaurants 🇪🇬 Egyptian Cuisine 390 34g 24g 18g
Chicken Tagine with Olives and Preserved Lemon 🇲🇦 Moroccan Cuisine 390 32g 12g 24g
Greek Chicken Souvlaki 🇬🇷 Greek Cuisine 390 36g 8g 22g
Authentic Italian Tiramisu with Mascarpone 🇮🇹 Italian Cuisine 390 7g 34g 25g
Korean Tteokbokki with Rice Cakes 🇰🇷 Korean Cuisine 390 10g 68g 8g
Pakistani Chapli Kebab 🇵🇰 Pakistani Cuisine 390 26g 12g 27g
Kunafa with Nuts, the Middle Eastern Way 🇪🇬 Egyptian Cuisine 410 7g 48g 22g
Saudi Jareesh with Yogurt and Chicken 🇸🇦 Saudi Cuisine 410 26g 52g 12g
Classic Baked Cheesecake, the Way Bakeries Make It 🇺🇸 American Cuisine 420 7g 38g 27g
Moroccan Chicken Tagine with Olives and Preserved Lemon 🇲🇦 Moroccan Cuisine 420 32g 14g 26g
Korean Bulgogi — Soy-Marinated Grilled Beef 🇰🇷 Korean Cuisine 420 34g 16g 24g
Pakistani Chicken Karahi 🇵🇰 Pakistani Cuisine 420 36g 12g 26g
Japanese Chicken Teriyaki with Glossy Sauce 🇯🇵 Japanese Cuisine 420 34g 18g 22g
Indonesian Gado-Gado with Peanut Sauce 🇮🇩 Indonesian Cuisine 420 18g 34g 24g
Brazilian Moqueca Fish Stew 🇧🇷 Brazilian Cuisine 420 32g 12g 27g
Egyptian Om Ali with Cream and Nuts 🇪🇬 Egyptian Cuisine 420 9g 48g 21g
Gazan Sumagiyya with Chard and Lamb 🇵🇸 Palestinian Cuisine 420 26g 30g 22g
Chili con Carne with Beef and Beans 🇲🇽 Mexican Cuisine 420 28g 34g 18g
Korean Japchae with Sweet Potato Noodles 🇰🇷 Korean Cuisine 420 16g 62g 13g
Sichuan Kung Pao Chicken 🇨🇳 Chinese Cuisine 420 32g 18g 24g
Pizza Margherita with Italian Dough 🇮🇹 Italian Cuisine 420 17g 58g 13g
Saudi Mutabbaq with Spiced Minced Meat 🇸🇦 Saudi Cuisine 420 20g 38g 22g
Mexican Quesadillas with Cheese and Chicken 🇲🇽 Mexican Cuisine 420 24g 34g 22g
German Black Forest Cake 🇩🇪 German Cuisine 420 6g 42g 26g
Tunisian Lablabi with Chickpeas and Bread 🇹🇳 Tunisian Cuisine 420 18g 52g 16g
Iraqi Aubergine Tepsi 🇮🇶 Iraqi Cuisine 420 20g 32g 24g
Ethiopian Tibs, Spiced Pan-Fried Meat 🇪🇹 Ethiopian Cuisine 420 34g 8g 28g
Thai Mango Sticky Rice 🇹🇭 Thai Cuisine 420 5g 72g 14g
Iraqi Dolma: Five Stuffed Vegetables in One Pot 🇮🇶 Iraqi Cuisine 430 18g 52g 17g
Italian Mushroom Risotto, Creamy Without Cream 🇮🇹 Italian Cuisine 430 12g 58g 16g
Gulf Harees with Lamb 🇦🇪 Gulf Cuisine 430 30g 48g 14g
Ethiopian Kitfo with Minced Beef 🇪🇹 Ethiopian Cuisine 430 32g 6g 30g
Russian Beef Stroganoff with Sour Cream 🇷🇺 Russian Cuisine 430 32g 12g 28g
Persian Khoresh Gheimeh with Split Peas 🇮🇷 Persian Cuisine 440 28g 34g 20g
Chinese Chow Mein with Chicken and Vegetables 🇨🇳 Chinese Cuisine 440 22g 58g 14g
Hungarian Goulash with Beef and Paprika 🇩🇪 German Cuisine 440 36g 22g 24g
Pakistani Aloo Gosht, Meat and Potato Curry 🇵🇰 Pakistani Cuisine 440 30g 28g 24g
Vietnamese Beef Pho with a Clear Broth 🇻🇳 Vietnamese Cuisine 450 30g 52g 12g
French Coq au Vin Without Wine 🇫🇷 French Cuisine 460 38g 14g 26g
Yemeni Fahsa with Lamb and Whipped Fenugreek 🇾🇪 Yemeni Cuisine 460 34g 14g 30g
Mexican Chicken Enchiladas 🇲🇽 Mexican Cuisine 460 28g 38g 22g
Thai Green Curry with Chicken 🇹🇭 Thai Cuisine 460 30g 16g 32g
Ethiopian Doro Wat: Chicken in Berbere Sauce 🇪🇹 Ethiopian Cuisine 470 34g 20g 28g
Indonesian Nasi Goreng, the Street Way 🇮🇩 Indonesian Cuisine 470 20g 62g 16g
Persian Ghormeh Sabzi with Sour Herbs 🇮🇷 Persian Cuisine 470 31g 28g 25g
Indonesian Mie Goreng Fried Noodles 🇮🇩 Indonesian Cuisine 470 18g 62g 16g
Nabulsi Knafeh with Cheese, the Authentic Way 🇵🇸 Palestinian Cuisine 470 13g 48g 26g
Levantine Shish Barak in Yogurt Sauce 🇸🇾 Syrian Cuisine 470 26g 44g 21g
Algerian Rechta with Chicken 🇩🇿 Algerian Cuisine 470 30g 56g 13g
Molokhia with Prawns and Sayadeya Rice 🇪🇬 Egyptian Cuisine 480 28g 55g 16g
Oreo Milkshake, Made at Home 🇺🇸 American Cuisine 480 10g 62g 21g
Pad Thai with Prawns, the Thai Way 🇹🇭 Thai Cuisine 480 24g 62g 15g
German Schnitzel with a Puffed Breadcrumb Crust 🇩🇪 German Cuisine 480 38g 28g 24g
Egyptian Feteer Meshaltet: Flaky Layered Pastry 🇪🇬 Egyptian Cuisine 480 8g 52g 26g
Egyptian Kawareh and Mumbar: Trotters and Stuffed Sausage 🇪🇬 Egyptian Cuisine 480 38g 10g 32g
Jordanian Freekeh with Chicken 🇯🇴 Jordanian Cuisine 480 34g 52g 14g
English Shepherd's Pie 🇬🇧 British Cuisine 480 26g 40g 24g
Yemeni Saltah with Fenugreek and Lamb 🇾🇪 Yemeni Cuisine 480 32g 30g 26g
Syrian Fattet Hummus with Yogurt 🇸🇾 Syrian Cuisine 480 18g 48g 25g
French Crème Brûlée 🇫🇷 French Cuisine 480 6g 32g 36g
Egyptian Hawawshi Baked in the Oven 🇪🇬 Egyptian Cuisine 480 26g 44g 22g
German Sauerbraten, Marinated Beef 🇩🇪 German Cuisine 480 42g 18g 24g
Chinese Sweet and Sour Chicken 🇨🇳 Chinese Cuisine 480 30g 48g 18g
Turkish Manti with Yogurt 🇹🇷 Turkish Cuisine 480 24g 52g 20g
Vietnamese Bun Cha, Grilled Meat with Noodles 🇻🇳 Vietnamese Cuisine 480 30g 52g 16g
Baked Potatoes with Béchamel and Minced Beef 🇪🇬 Egyptian Cuisine 490 23g 44g 25g

السعرات دي لكل كام؟

كل رقم في الجدول هو سعرات الحصة الواحدة مش الطبخة كلها. وعدد الحصص مكتوب في كل وصفة — فلو الوصفة ٦ حصص والرقم ٣٠٠ سعرة، الطبخة كلها حوالي ١٨٠٠.

إزاي تقلّلي سعرات أي وصفة

أكبر ثلاث مصادر للسعرات في أي طبخة هي الدهون والسكر والنشويات، وترتيبهم ده مش عشوائي — الدهن بيدّي ضعف سعرات نفس الوزن من السكر أو النشا تقريبًا.

  • ملعقة زيت أو سمن حوالي ١٢٠ سعرة. تقليل الزيت للنص في أي طبخة بيوفّر أكتر من أي تعديل تاني.
  • الشوي أو الفرن بدل القلي العميق بيوفّر من ١٠٠ لـ ٢٠٠ سعرة في الحصة، وبيغيّر القوام مش الطعم.
  • تبديل جزء من الزبدة بزبادي في المخبوزات بيقلّل السعرات ومش بيخسّر الطراوة — الحموضة بتعوّض.
  • تصفية الدهن اللي بيطفو فوق الطبخات بعد الطبخ بيشيل سعرات حقيقية من غير ما يمسّ الطعم.

الأرقام دي دقيقة قد إيه؟

دي تقديرات محسوبة من المكوّنات والكميّات المكتوبة في كل وصفة. أي تغيير بيغيّر الرقم فعلاً: لحمة أدسم، أو زيت أكتر، أو حصص أكبر. فاعتبريها دليل للمقارنة بين الأطباق مش رقم مطلق.