How many calories are in mutabal?

December 14, 2025 •

4 min read

The calorie count for mutabal varies significantly depending on the recipe, but a standard 100g serving typically contains around 120 to 170 calories. This popular Middle Eastern eggplant dip's final caloric total is heavily influenced by the amount of tahini and olive oil used, both of which are high in fat and contribute the majority of the dip's calories.

Quick Summary

This guide provides a comprehensive overview of mutabal's caloric content, detailing the nutritional impact of key ingredients like tahini and olive oil. It also compares mutabal's calorie count to similar dishes, and offers tips for making lower-calorie versions.

Key Points

Variable Calorie Count: A standard 100g serving of mutabal typically contains 120 to 170 calories, though this varies widely depending on the recipe and portion size.
Tahini is Key: The calorie density is largely driven by tahini, which is high in fat but also offers a nutty flavor and creamy texture.
Eggplant is Low Calorie: The eggplant base of mutabal is naturally low in calories and rich in fiber and nutrients.
Mutabal vs. Baba Ghanoush: Traditional mutabal includes tahini, making it higher in calories than traditional baba ghanoush, which usually omits tahini.
Modifications for a Lighter Version: Reducing tahini and olive oil, or using low-fat yogurt, are effective ways to create a lower-calorie mutabal.
Healthy Fats: While tahini and olive oil are calorie-dense, they provide healthy fats and essential nutrients to the dip.
Portion Control Matters: Controlling serving sizes is the most direct way to manage the caloric intake of this delicious dip.

Mutabal's Caloric Breakdown

Mutabal, a smoky and creamy Middle Eastern dip, is a beloved dish made from a base of roasted eggplant. While the eggplant itself is low in calories, the other traditional ingredients are what primarily contribute to the overall caloric density. A typical restaurant-style or richer homemade recipe for mutabal can range higher in calories, while a more modest or lightened version will naturally be lower. For example, some sources indicate a range from around 120 to 170 calories per 100g serving. The key is understanding which components are calorie-dense and how to adjust them based on your dietary needs.

The Role of Key Ingredients

Eggplant: As the foundation of mutabal, eggplant is remarkably low in calories and rich in fiber and antioxidants. A cooked eggplant alone is a low-calorie vegetable, making it a great base for a healthy dip.
Tahini: Tahini, a paste made from sesame seeds, is a central ingredient that provides richness and creaminess. However, it is also the most calorie-dense component. A tablespoon of tahini contains roughly 89 calories, and many recipes call for multiple tablespoons, significantly increasing the total calorie count.
Olive Oil: Extra virgin olive oil is another healthy fat that is essential for flavor and texture but adds a considerable number of calories. One tablespoon of olive oil contains about 120 calories. Generous drizzling can elevate the calorie count quickly.
Yogurt (Optional): Some variations, particularly in the Levant, include yogurt or labneh, which can either increase or decrease the calorie count depending on whether full-fat or low-fat varieties are used. Low-fat yogurt can be a way to reduce total fat and calories without sacrificing creaminess.
Lemon Juice, Garlic, and Spices: These ingredients contribute minimal calories while providing the distinctive flavor profile of mutabal.

Mutabal vs. Baba Ghanoush: What's the Calorie Difference?

The terms mutabal and baba ghanoush are often used interchangeably, but there is a nutritional distinction. True mutabal includes tahini, while a classic baba ghanoush typically does not, often relying on just olive oil and lemon juice for richness. This difference in ingredients has a direct impact on the calorie count.


Feature	Mutabal (Traditional)	Baba Ghanoush (Traditional)
Key Ingredient	Smoked eggplant, tahini, lemon juice, garlic, optional yogurt	Smoked eggplant, olive oil, lemon juice, garlic, chopped veggies like tomatoes and peppers
Calorie Source	Primarily from tahini and olive oil	Primarily from olive oil and nuts (if included)
Typical Calories per 100g	Higher, around 140-170 kcal	Generally lower, as it lacks the high-calorie tahini
Taste Profile	Richer, creamier, and nuttier due to tahini	Lighter, often with a fresher, more rustic texture

Ways to Modify Your Mutabal for Fewer Calories

For those looking to enjoy mutabal while managing their calorie intake, there are several straightforward modifications you can make to a standard recipe.

Use less tahini: Tahini is the biggest calorie contributor. Reducing the amount from a recipe will significantly lower the calorie count while still retaining some of its nutty flavor.
Swap full-fat yogurt for a lighter option: If your recipe includes yogurt or labneh, opt for a low-fat or non-fat Greek yogurt. Greek yogurt also provides a protein boost.
Measure your olive oil: Instead of freely drizzling, measure a smaller amount of high-quality olive oil to use in your recipe. A little goes a long way for flavor.
Bulk it with low-calorie vegetables: Add some roasted red bell peppers, zucchini, or other vegetables to the mix to increase volume without adding many calories.
Try a tahini-free version: If you don't mind a different flavor and texture, omit the tahini entirely. This creates a baba ghanoush-style dip, which is naturally lower in calories.

Practical Swaps for a Lighter Dip

For Tahini: Use a blend of spices like cumin and a small amount of roasted nuts (walnuts, pine nuts) for a hint of richness and a different texture. This can save dozens of calories per serving.
For Fat: Instead of all olive oil, use a minimal amount for flavor and rely on a high-quality, flavorful vinegar or extra lemon juice to add tang and complexity.

Conclusion

In summary, the number of calories in mutabal depends heavily on the specific recipe, with the primary caloric contributions coming from tahini and olive oil. While a standard 100g serving contains approximately 120-170 calories, this can be easily adjusted. By understanding the nutritional impact of each ingredient and considering lighter variations, you can enjoy this delicious and healthy eggplant dip as part of a balanced diet. Whether you prefer the creamy tahini-rich version or a lighter, baba ghanoush-style dip, mutabal offers a flavorful and nutritious addition to any meal.

For a more in-depth look at healthy ingredients, visit the Healthline Nutrition Page for authoritative advice and information.

Frequently Asked Questions

The calorie count varies because recipes differ greatly, particularly in the amount of tahini and olive oil used. Both ingredients are high in fat and calories, so adding more results in a higher total calorie count.

Tahini is the primary ingredient that adds the most calories to mutabal. It's a paste made from sesame seeds and is rich in healthy fats, which are calorie-dense.

Mutabal is often slightly lower in calories than hummus, which is made from chickpeas. However, the healthiness of either depends on the specific recipe and the amount of tahini and oil used.

Yes, you can easily reduce the calories by using less tahini, measuring olive oil carefully, or substituting some ingredients with low-fat options like low-fat Greek yogurt.

Yes, different regions have their own variations. Some versions include yogurt or different spices, while some recipes that are called mutabal are actually a variation of baba ghanoush without tahini.

No, roasting the eggplant itself does not significantly affect the calorie count. The caloric content is primarily determined by the added ingredients such as tahini and olive oil, not the cooking method of the eggplant.

Mutabal contains some protein from tahini and optional yogurt, but it is not typically considered a high-protein dish. Its macronutrient profile is generally higher in fat and carbohydrates.