How many calories are in margoog?
Margoog runs 89 to 98 kcal per 100g — and this time, three independent sources converge closely: SFDA's lab analysis (98), Al-Faris's lab study (90), and Basaqr's software estimate (89.21). The exact opposite of jareesh.
Three sources, roughly one number
| Source | Method | kcal/100g | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| SFDA | ISO 17025 lab analysis of a published recipe (Margaouq) | 98 | 6.0 g | 2.5 g | 16.0 g |
| Al-Faris 2017 | AOAC lab analysis of a homemade sample | 90 | 4.57 g | 0.48 g | 16.92 g |
| Basaqr 2025 | Software estimate (ESHA) — the lightest of 25 dishes studied | 89.21 ± 19.2 | 4.08 ± 0.62 g | 3.6 ± 1.61 g | 10.98 ± 0.73 g |
Al-Faris's original figures are published as a percentage of sample weight, numerically equal to grams per 100g. Sources below.
When sources agree, the number becomes trustworthy
This is the exact opposite of jareesh: three independent sources, using three different methods (an ISO lab, an AOAC lab, and a software estimate), all land within about 10% of each other. When independent sources agree this closely, the number is trustworthy — unlike jareesh, where two lab sources diverge by more than double. Margoog is also the lightest dish in this set: per Basaqr's study, it was the least energy-dense of the 25 Saudi dishes studied, with the highest moisture content (80.4%).
If you're watching calories, margoog is among the lightest traditional Saudi dishes — a genuinely useful, practical answer.
Why every app gives you a different number
Even with all three sources agreeing, Saudi menu-labelling regulation (GSO 2604) permits a tolerance of up to ±20% around any declared calorie figure — its own published example: a lasagna declared at 400 kcal can legitimately read anywhere from 320 to 480. On top of that, home cooking varies from kitchen to kitchen.
Your share of the margoog pot — divided by four
SFDA's full recipe totals 2220 kcal, for a recipe serving roughly 4 adults. Dividing that by four — our own division, not an SFDA-published figure — your rough share is about 555 kcal.
How many calories are in margoog?
Between 89 and 98 kcal per 100g — SFDA's lab analysis reads 98, Al-Faris's lab study (homemade sample) reads 90, and Basaqr's software estimate reads 89.21. Three independent sources converge closely.
Is margoog light compared to other dishes?
Yes — per Basaqr's study, margoog was the least energy-dense of the 25 Saudi dishes studied, and had the highest moisture content (80.4%). If you're watching calories, margoog is among the lightest traditional dishes.
Why is margoog different from jareesh? Both contain wheat.
Because the three sources that measured margoog agree closely (under a 10% spread), while jareesh's sources diverge by more than double. When independent sources using different methods land close together, the number is more trustworthy.
What's my share if a pot of margoog is split four ways?
Dividing SFDA's full recipe (2220 kcal) by 4 adults — our own division, not a published figure — your rough share is about 555 kcal.
Margoog ("Margaouq" / مرقوق خضار) at 98 kcal per 100g per the published SFDA recipe.
Saudi Food and Drug Authority (SFDA) — Saudi Food Composition TablesRetrieved 2026-09-17
Page 18, published as "Margaouq."
"Marqooq" homemade sample: 90 kcal per 100g.
Journal of Food and Nutrition Research — Al-Faris 2017 — Nutritional Evaluation of Selected Traditional Foods Commonly Consumed in Saudi ArabiaRetrieved 2026-09-17
Open access — cite and link, do not bulk-reproduce.
Software estimate for margoog: 89.21 ± 19.2 kcal per 100g — the least energy-dense of 25 Saudi dishes studied.
Frontiers in Nutrition — Basaqr et al. 2025Retrieved 2026-09-17
CC BY licensed.
Permitted tolerance of ±20% around any declared menu calorie figure.
Saudi Food and Drug Authority (SFDA) — Menu Calorie Labelling Regulation — GSO 2604Retrieved 2026-09-17
Section 7.1, page 11.
The information on this page is for general nutrition awareness, drawn from published lab data — it is not individual medical or dietary advice. Hadeed is a general-wellness product: Not a medical device.