VoltraMarag calories: okra, meat, chicken, fish and lentil stews
Okra marag (bamia) has about 64 kcal and 6.3 g of protein per 100 g, meat marag 81 kcal, chicken marag 92, fish marag 54 and lentil marag 63, in lab analyses by the Kuwait Institute for Scientific Research [1]. A 250 g bowl of okra marag comes to about 160 kcal (calculated).
The white rice under it usually adds more than the marag itself.
Per 100 g
| Marag | kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Okra marag (bamia) [1] | 64 | 6.3 g | 2.2 g | 4.6 g |
| Meat marag [1] | 81 | 6.4 g | 3.7 g | 5.4 g |
| Chicken marag [1] | 92 | 8.7 g | 3.6 g | 6.1 g |
| Fish marag [1] | 54 | 5.5 g | 2.8 g | 1.6 g |
| Lentil marag (addas) [1] | 63 | 5.0 g | 0.5 g | 9.6 g |
| Shabzi marag (herbs) [2] | 106.9 | 6.0 g | 6.0 g | 7.1 g |
Per 100 g. In Kuwait's table the carbohydrate figure leaves out the fibre; in Bahrain's (shabzi) it includes it. [1][2]
A bowl of okra marag
| Amount | kcal | Protein |
|---|---|---|
| 250 g | ≈ 160 | ≈ 15.8 g |
| 400 g | ≈ 256 | ≈ 25.2 g |
Calculated from the per-100 g figures, for the marag alone [1].
What changes the number
- The rice. Marag is usually eaten over white rice, which often has more calories than the marag on it. See rice calories.
- The ghee and oil. Marag cooked with more ghee, or with fat skimmed off, moves away from these figures; a tablespoon of ghee or oil adds about 120 kcal (calculated).
- Meat on the bone. Kuwait's figures are for the dish as served, meat included [1]. More meat in your bowl means more protein and calories.
How to log it in Voltra
- On the Eat tab, tap Scan a meal and photograph it, or tap Describe and type it, for example "okra marag, one bowl, 300 g, with a cup of white rice".
- Add a note about anything on top or cooked in, such as oil, ghee or sauce.
- Check the grams, then tap Log. If you weighed it, use that weight.
Frequently asked
How many calories are in okra stew (bamia)?
About 64 kcal per 100 g in a Kuwaiti lab analysis, so about 160 kcal for a 250 g bowl, before the rice.
How many calories are in meat marag?
About 81 kcal and 6.4 g of protein per 100 g, in the same Kuwaiti analyses.
Which marag has the fewest calories?
Fish marag, at about 54 kcal per 100 g, then lentil (63) and okra (64).
Is marag good for losing weight?
Per 100 g it has few calories. The rice, bread and any extra ghee usually decide the meal's total.
Sources
- Eid N, Al-Awadi F, et al. (1989). National Food Composition Table, I: Kuwaiti Composite Dishes (report 3267). Table 3, codes M7 (meat marag), M8 (okra), C2 (chicken), F3 (fish) and L3 (lentils).
- Ministry of Health, Kingdom of Bahrain (2025). Bahrain Food Composition Tables, 1st edition. Item 4.6, shabzi marag, which the table takes from Kuwait's food composition table.
Sources checked on 12 October 2026.
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