Nutritional Information & Health Notes

Learn about the nutritional profiles of traditional Egyptian foods. All information is for educational purposes only.

⚠️ Important Disclaimer — Please Read Before Continuing

The information on this page is provided for general educational and informational purposes only. It is not intended as, and must not be understood or construed as, medical advice, dietary guidance, nutritional counselling, or a substitute for professional healthcare.

Not medical advice: Nothing on this page should be used to diagnose, treat, cure, or prevent any disease or medical condition. Always consult a qualified healthcare professional (such as your GP, a registered dietitian, or a specialist) before making changes to your diet, especially if you have allergies, intolerances, chronic conditions, or are pregnant or breastfeeding.
No guarantee of accuracy: While we have made reasonable efforts to reference reputable sources, Zambahola Ltd does not warrant that the nutritional or health-related information on this page is complete, accurate, up to date, or applicable to your individual circumstances. Nutritional science evolves, and findings may change over time.
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Individual variation: Nutritional needs and health responses vary between individuals. What benefits one person may not benefit another. Individual results may differ based on age, genetics, existing health conditions, medications, and overall diet.
Allergen warning: Many foods discussed on this page are common allergens or may contain allergens. Always check product labels carefully and consult your doctor if you have any food allergies or intolerances.
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Fava Beans (Ful) فول

Fava beans (broad beans) are a staple of the Egyptian diet, most commonly served as ful medames. They are a plant-based source of protein and fibre.

Source of plant-based protein (approximately 7.6g per 100g cooked)
Source of dietary fibre (approximately 5.4g per 100g cooked)
Contain folate, iron, manganese, and potassium
Naturally low in fat

Reference: USDA FoodData Central — Broadbeans (fava beans), mature seeds, cooked. fdc.nal.usda.gov. Note: Individuals taking MAO inhibitors or those with G6PD deficiency (favism) should consult their doctor before consuming fava beans.

Lentils (Ads) عدس

Lentils are widely used in Egyptian cuisine, particularly in shorbet ads (lentil soup) and koshari. They are recognised as a nutritious pulse.

Source of plant-based protein (approximately 9g per 100g cooked)
High in dietary fibre (approximately 7.9g per 100g cooked)
Source of iron, folate, phosphorus, and B vitamins
Low in fat and naturally free of cholesterol

Reference: British Nutrition Foundation — Pulses and beans. nutrition.org.uk

Tahini (Tehina) طحينة

Tahini, a paste made from ground sesame seeds, is a staple condiment in Egyptian cooking, served alongside ful, falafel, and grilled meats.

Source of healthy unsaturated fats
Contains calcium, phosphorus, and magnesium
Source of B vitamins including thiamine
Contains plant-based protein

Reference: USDA FoodData Central — Seeds, sesame butter, tahini. fdc.nal.usda.gov. Note: Sesame is a recognised allergen under UK food labelling regulations (Natasha’s Law).

Molokhia ملوخية

Molokhia (jute mallow / Corchorus olitorius) is a traditional Egyptian green vegetable, typically cooked as a thick soup served with rice.

A green leafy vegetable, contributing to daily vegetable intake
Contains vitamins A and C
Source of dietary fibre
Contains iron and calcium

Reference: Ndlovu, J. et al. (2023). “Nutritional and phytochemical properties of Corchorus olitorius.” Journal of Food Composition and Analysis. Also: USDA FoodData Central, Jute, raw. fdc.nal.usda.gov

Hibiscus (Karkade) كركديه

Karkade is a popular Egyptian drink made from dried hibiscus flowers (Hibiscus sabdariffa), served hot or cold.

Naturally caffeine-free herbal drink
Contains anthocyanins (plant pigments that give it the red colour)
Can be enjoyed unsweetened as a low-calorie beverage

Reference: Da-Costa-Rocha, I. et al. (2014). “Hibiscus sabdariffa L. — A phytochemical and pharmacological review.” Food Chemistry, 165, 424–443. Note: Hibiscus tea is enjoyed across Egypt as a refreshing and naturally caffeine-free drink.

Black Seed (Habba Sawda) حبة سوداء

Black seed (Nigella sativa) and black seed honey are traditional items in Egyptian and Middle Eastern culture, used for centuries in food and as a condiment.

Contains thymoquinone, a compound studied in nutritional research
Used traditionally as a food seasoning and condiment
Seeds contain small amounts of iron, calcium, and amino acids

Reference: Ahmad, A. et al. (2013). “A review on therapeutic potential of Nigella sativa.” Asian Pacific Journal of Tropical Biomedicine, 3(5), 337–352. Important note: Traditional and cultural uses of black seed should not be interpreted as proven health claims. The European Food Safety Authority (EFSA) has not approved specific health claims for Nigella sativa. Consult your healthcare provider before using any food product for health purposes.

Egyptian Rice أرز

Egyptian short-grain rice is a cornerstone of Egyptian cuisine, served alongside most main dishes.

Source of carbohydrates for energy
Naturally gluten-free
White rice is easily digestible
Contains small amounts of B vitamins

Reference: NHS — Starchy foods and carbohydrates. nhs.uk

Dates (Balah) بلح

Dates are a traditional food in Egyptian and Middle Eastern culture, often eaten as a snack or used to break the fast during Ramadan.

Source of natural sugars for quick energy
Contain dietary fibre
Source of potassium and magnesium
Contain small amounts of iron and B vitamins

Reference: USDA FoodData Central — Dates, deglet noor. fdc.nal.usda.gov. Note: Dates are high in natural sugars. People managing blood sugar levels should consume them in moderation and consult their healthcare provider.

Reminder: The information above is for general knowledge only and does not constitute medical or dietary advice. Always consult a qualified healthcare professional before making dietary changes. Zambahola Ltd accepts no responsibility for decisions made based on this information. For personalised nutritional guidance, please speak to your GP or a registered dietitian.

Last reviewed: May 2026 | Zambahola Ltd | Company No. 16613797