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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
Creamy Corn Soup with Chicken 🇨🇳 Chinese Cuisine 200 13g 25g 6g
Egyptian Orzo Soup with Chicken (Lisan Asfour) 🇪🇬 Egyptian Cuisine 210 11g 30g 6g
Coffee Muhallabia: An Easy Pudding for Coffee Lovers 🇪🇬 Egyptian Cuisine 210 6g 32g 6g
Lebanese Fattoush with Toasted Bread and Sumac 🇱🇧 Lebanese Cuisine 210 5g 26g 11g
Egyptian Herring Salad for Sham El-Nessim 🇪🇬 Egyptian Cuisine 210 16g 5g 14g
Lebanese Sfiha Baalbakiya with Minced Meat 🇱🇧 Lebanese Cuisine 210 11g 20g 10g
Crisp Gulf Luqaimat in Syrup 🇦🇪 Gulf Cuisine 210 3g 34g 8g
Moroccan Chebakia with Sesame and Honey 🇲🇦 Moroccan Cuisine 210 3g 28g 10g
Egyptian Yellow Lentil Soup with Cumin 🇪🇬 Egyptian Cuisine 210 12g 32g 5g
Turkish Red Lentil Soup with Mint Butter 🇹🇷 Turkish Cuisine 210 11g 30g 6g
Algerian Bourek with Minced Meat 🇩🇿 Algerian Cuisine 210 11g 15g 12g
Berry Smoothie with Yogurt 🇺🇸 American Cuisine 210 9g 32g 5g
Crispy Lebanese Awameh 🇱🇧 Lebanese Cuisine 210 3g 32g 8g
French Ratatouille with Roasted Vegetables 🇫🇷 French Cuisine 210 4g 20g 14g
Sudanese Salad with Tomato and Peanut Dugga 🇸🇩 Sudanese Cuisine 210 8g 14g 15g
Indian Potato Samosas 🇮🇳 Indian Cuisine 210 5g 28g 9g
Rocket Salad with Pomegranate and Walnuts 🇱🇧 Lebanese Cuisine 210 5g 14g 16g
Easy French Crêpes, Sweet or Savoury 🇫🇷 French Cuisine 220 7g 28g 9g
Palestinian Vine Leaves in Olive Oil (Yalanji) 🇵🇸 Palestinian Cuisine 220 4g 32g 9g
Mini Pizzas for the School Lunchbox 🇪🇬 Egyptian Cuisine 220 9g 28g 8g
Aleppo Muhammara with Walnuts and Pomegranate Molasses 🇸🇾 Syrian Cuisine 220 5g 14g 17g
Creamy Turkish Sahlab with Vanilla 🇹🇷 Turkish Cuisine 220 7g 32g 7g
Ramadan Khoshaf with Apricot Leather and Nuts 🇪🇬 Egyptian Cuisine 230 4g 48g 5g
Russian Syrniki — Cottage Cheese Pancakes 🇷🇺 Russian Cuisine 230 14g 20g 11g
Bulgur Salad with Vegetables and Lemon 🇱🇧 Lebanese Cuisine 230 6g 34g 9g
Avocado Salad with Lemon and Tomato 🇲🇽 Mexican Cuisine 230 4g 12g 19g
Juicy Oven-Baked Chicken Breasts 🇺🇸 American Cuisine 230 38g 2g 8g
Herb Roasted Potatoes in the Oven 🇺🇸 American Cuisine 230 4g 36g 9g
Crispy German Potato Pancakes 🇩🇪 German Cuisine 230 5g 28g 12g
Fish Soup with Vegetables and Saffron 🇫🇷 French Cuisine 230 26g 14g 8g
Silky Restaurant-Style Hummus with Tahini 🇱🇧 Lebanese Cuisine 240 9g 22g 14g
Qatayef Stuffed with Nuts and Cream 🇪🇬 Egyptian Cuisine 240 5g 34g 10g
Authentic Greek Salad — No Lettuce, No Dressing 🇬🇷 Greek Cuisine 240 8g 10g 19g
Brazilian Coxinha with Shredded Chicken 🇧🇷 Brazilian Cuisine 240 12g 26g 10g
Banana and Oat Loaf for the Lunchbox 🇺🇸 American Cuisine 240 5g 38g 8g
Sudanese Aseeda with Mulah Sauce 🇸🇩 Sudanese Cuisine 240 6g 50g 2g
Lentil Veggie Burgers That Hold Together 🇺🇸 American Cuisine 240 12g 32g 7g
Lentil Salad with Lemon and Cumin 🇱🇧 Lebanese Cuisine 240 12g 30g 9g
Authentic German Pretzels 🇩🇪 German Cuisine 240 7g 44g 4g
Creamy Mushroom Soup 🇫🇷 French Cuisine 240 6g 14g 18g
Banana Smoothie with Milk and Honey 🇺🇸 American Cuisine 250 8g 42g 6g
Silky Crème Caramel with No Bubbles 🇫🇷 French Cuisine 250 7g 34g 9g
Luqmat al-Qadi: Crisp Syrup Doughnuts 🇪🇬 Egyptian Cuisine 260 4g 40g 10g
Fried Syrian Kibbeh 🇸🇾 Syrian Cuisine 260 14g 20g 13g
Algerian Chorba Frik: Freekeh Soup with Lamb 🇩🇿 Algerian Cuisine 260 18g 30g 8g
Tunisian Shakshouka with Harissa 🇹🇳 Tunisian Cuisine 260 14g 16g 16g
Indian Dal with Yellow Lentils and Tadka 🇮🇳 Indian Cuisine 260 14g 34g 8g
Light English Scones for Afternoon Tea 🇬🇧 British Cuisine 260 5g 36g 11g
Pakistani Shami Kebab with Chana Dal 🇵🇰 Pakistani Cuisine 260 20g 14g 14g
Egyptian Bessara with Fava Beans and Herbs 🇪🇬 Egyptian Cuisine 260 14g 34g 8g
Egyptian Rice Pudding with Clotted Cream 🇪🇬 Egyptian Cuisine 260 7g 44g 6g
Vegetarian Stuffed Peppers with Rice and Herbs 🇸🇾 Syrian Cuisine 260 6g 44g 8g
White Bean Soup with Vegetables 🇹🇷 Turkish Cuisine 260 13g 38g 7g
Algerian Mhadjeb with Tomato and Onion 🇩🇿 Algerian Cuisine 260 6g 40g 9g
Yemeni Shafut with Yogurt and Bread 🇾🇪 Yemeni Cuisine 260 12g 34g 9g
Turkish Menemen with Eggs and Peppers 🇹🇷 Turkish Cuisine 270 14g 12g 18g
Tunisian Brik with Tuna and a Runny Egg 🇹🇳 Tunisian Cuisine 280 14g 22g 15g
Quinoa Salad with Vegetables and Lemon 🇺🇸 American Cuisine 280 9g 38g 11g
Ethiopian Misir Wot — Red Lentils with Berbere 🇪🇹 Ethiopian Cuisine 280 14g 38g 8g
Thick, Fluffy American Pancakes 🇺🇸 American Cuisine 280 8g 42g 9g
Crispy Cinnamon French Toast 🇫🇷 French Cuisine 280 10g 34g 11g
Fluffy Yeast Doughnuts 🇺🇸 American Cuisine 280 5g 38g 12g
Fluffy Vanilla Cupcakes 🇺🇸 American Cuisine 280 4g 38g 13g
Chia Pudding with Fruit for Breakfast 🇺🇸 American Cuisine 280 9g 28g 14g
Chickpea Salad with Tahini and Lemon 🇱🇧 Lebanese Cuisine 280 11g 30g 14g
Korean Kimchi Jjigae, Kimchi Stew 🇰🇷 Korean Cuisine 280 18g 16g 16g
Authentic Italian Pizza at Home, Step by Step 🇮🇹 Italian Cuisine 285 12g 36g 10g
Egyptian Falafel (Ta'ameya): Crisp Outside, Green and Soft Inside 🇪🇬 Egyptian Cuisine 290 13g 27g 15g
Lahm bi Ajin (Lahmacun): The Original Recipe 🇹🇷 Turkish Cuisine 290 14g 33g 11g
Shish Taouk: Marinated Chicken Skewers at Home 🇪🇬 Egyptian Cuisine 290 34g 6g 14g
Russian Borscht: Beetroot Soup with Beef 🇷🇺 Russian Cuisine 290 20g 26g 12g
Egyptian Ful Medames, the Way the Carts Make It 🇪🇬 Egyptian Cuisine 290 16g 38g 9g
Moroccan Harira with Lentils and Chickpeas 🇲🇦 Moroccan Cuisine 290 18g 36g 8g
Russian Olivier Salad 🇷🇺 Russian Cuisine 290 9g 22g 19g
Lebanese Manakish with Za'atar 🇱🇧 Lebanese Cuisine 290 6g 36g 14g
Spanish Gambas al Ajillo (Garlic Prawns) 🇪🇸 Spanish Cuisine 290 24g 3g 20g
Brazilian Pudim de Leite (Condensed Milk Flan) 🇧🇷 Brazilian Cuisine 290 8g 42g 9g
Russian Piroshki with Meat Filling 🇷🇺 Russian Cuisine 290 11g 38g 11g
Baked Fish with Vegetables and Lemon 🇪🇬 Egyptian Cuisine 290 34g 14g 11g
Moroccan Msemen with Thin Layers 🇲🇦 Moroccan Cuisine 290 6g 42g 11g
Indian Vegetable Curry with Coconut Milk 🇮🇳 Indian Cuisine 290 8g 32g 15g
Turkish Eggs with Spinach and Garlic Yogurt 🇹🇷 Turkish Cuisine 290 17g 10g 21g
Ethiopian Shiro with Chickpea Flour 🇪🇹 Ethiopian Cuisine 290 14g 32g 12g
French Éclairs with Cream and Chocolate 🇫🇷 French Cuisine 290 6g 28g 18g
Egyptian Molokhia with Chicken and Garlic Taqleya 🇪🇬 Egyptian Cuisine 310 28g 12g 17g
Alexandrian Liver (Kebda Eskandarani), Just Like the Shops 🇪🇬 Egyptian Cuisine 310 28g 8g 18g
Basbousa with Cream Filling, Just Like the Shops 🇪🇬 Egyptian Cuisine 310 5g 42g 14g
Sudanese Mullah: Okra Stew with Lamb 🇸🇩 Sudanese Cuisine 310 24g 18g 16g
Apple and Cinnamon Crumble 🇬🇧 British Cuisine 310 3g 48g 12g
Creamy Hot Chocolate Made with Real Chocolate 🇫🇷 French Cuisine 310 9g 32g 17g
Fudgy Chocolate Brownies 🇺🇸 American Cuisine 310 4g 34g 18g
Lebanese Mujaddara with Lentils and Bulgur 🇱🇧 Lebanese Cuisine 310 13g 48g 8g
No-Churn Homemade Ice Cream 🇮🇹 Italian Cuisine 310 5g 28g 21g
Crispy Belgian Waffles at Home 🇩🇪 German Cuisine 310 8g 38g 14g
Alfredo Sauce for White Pasta 🇮🇹 Italian Cuisine 320 11g 4g 28g
Indian Chana Masala with Chickpeas 🇮🇳 Indian Cuisine 320 14g 44g 10g
Greek Spanakopita with Spinach and Feta 🇬🇷 Greek Cuisine 320 12g 24g 20g
Tunisian Ojja with Merguez and Potatoes 🇹🇳 Tunisian Cuisine 320 16g 22g 19g
Japanese Gyoza with Chicken 🇯🇵 Japanese Cuisine 320 18g 30g 14g
Spanish Potato Tortilla 🇪🇸 Spanish Cuisine 320 12g 26g 19g
Egyptian Okra Stew with Beef, Without the Slime 🇪🇬 Egyptian Cuisine 330 26g 18g 17g
Grilled Kofta at Home: An Easy, Reliable Recipe 🇪🇬 Egyptian Cuisine 330 24g 7g 23g
Italian Potato Gnocchi 🇮🇹 Italian Cuisine 330 8g 62g 6g
Egyptian Mesaqaa: Baked Aubergine with Minced Beef 🇪🇬 Egyptian Cuisine 340 19g 22g 20g
Egyptian Seafood Tagine, Rich and Easy 🇪🇬 Egyptian Cuisine 340 32g 12g 18g
Overnight Oats with Banana and Cinnamon 🇺🇸 American Cuisine 340 12g 52g 9g
Iraqi Masgouf — Fish Grilled Beside the Fire 🇮🇶 Iraqi Cuisine 340 38g 4g 18g
Spanish Churros with Hot Chocolate 🇪🇸 Spanish Cuisine 340 5g 42g 17g
Chicken Sandwich for the School Lunchbox 🇪🇬 Egyptian Cuisine 340 26g 34g 10g
Palak Paneer — Indian Spinach and Cheese 🇮🇳 Indian Cuisine 340 18g 14g 24g
Overnight Oats with Fruit 🇺🇸 American Cuisine 340 12g 48g 11g
Mexican Chicken Fajitas 🇲🇽 Mexican Cuisine 340 28g 28g 12g
Gulf Salona with Meat and Vegetables 🇦🇪 Gulf Cuisine 340 24g 26g 16g
Italian Vanilla Panna Cotta 🇮🇹 Italian Cuisine 340 4g 24g 26g
Classic French Rolled Omelette 🇫🇷 French Cuisine 340 21g 2g 27g
Greek Baklava with Walnuts and Honey 🇬🇷 Greek Cuisine 340 5g 36g 20g
French Onion Soup with Cheese 🇫🇷 French Cuisine 340 13g 32g 18g

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.