How Many Calories Are in a Chicken Kabob? A Detailed Look

People often grill chicken kabobs, which are sometimes spelled kebabs or kebabs. They are made with pieces of chicken and vegetables on a stick. You may be wondering how many calories are in a chicken kabob if you’re trying to watch your weight.

In this article, we’ll take a detailed look at the calorie count of chicken kabobs made different ways with different ingredients. We’ll also look at how chicken kabob calories compare to other kabob varieties and dishes.

Calculating Chicken Kabob Calories

The amount of calories in a chicken kabob depends on a lot of things, like the ingredients used and how it’s cooked.

• Chicken cut: Chicken breast tend to be lower in calories than chicken thighs or drumsticks. Dark meat with skin will have the most calories.

• Onions, tomatoes, peppers, and mushrooms on skewers don’t add many calories. Starchy veggies like potatoes will add more.

• Marinade or sauce A vinegar or yogurt-based marinade adds minimal calories, while oil-based marinades and sauces like peanut or teriyaki add more.

• Cooking method: If you grill, broil, or bake kabobs instead of frying them, you’ll add less fat and calories.

To get a better idea of the calorie range let’s look at some common chicken kabob recipes and their nutrition facts

• 4 oz grilled chicken breast kabob with tomatoes and onions: 165 calories

• 4 oz grilled chicken thigh kabob with peppers and teriyaki sauce: 210 calories

• 4 oz fried chicken kabob made with dark meat and skin: 290 calories

• 1 whole grilled kabob with chicken, pineapple and bell pepper: 300 calories

As you can see, grilled white meat chicken kabobs with veggies are on the lower end of the calorie spectrum, while fried dark meat kabobs are highest. A whole kabob with slightly larger portions lands in the middle.

Calorie Count of Popular Kabob Varieties

Chicken isn’t the only meat that gets skewered in kabob form. Here’s how the calories stack up in some other common kabob varieties:

• Beef kabobs: 150-200 calories for a 4 oz grilled beef kabob made with tenderloin or sirloin. Up to 300 calories for a whole beef kabob.

• Lamb kabobs: 170-220 calories for 4 oz portions of grilled lamb kabob made with leg or shoulder meat. Around 350 calories for a whole lamb kabob.

• Pork kabobs: About 185-235 calories for a 4 oz grilled pork tenderloin or loin kabob. Up to 275 calories for a whole kabob.

• Seafood kabobs: Grilled shrimp kabobs contain 120-170 calories for a 4 oz portion. Scallop or white fish kabobs have 150-200 calories per 4 oz.

• Veggie kabobs: Zucchini, mushroom, onion or tofu kabobs are 50-100 calories for a typical 4 oz portion. Lowest in calories but satisfy when you want a meatless option.

As you can see, chicken, beef and pork kabobs are fairly comparable calorie-wise, with lamb and seafood just slightly higher per ounce. Veggie kabobs are lowest in calories.

Chicken Kabob Calories vs Other Dishes

How do chicken kabobs stack up against other types of chicken dishes calorie-wise? Here’s a quick comparison:

• 4 oz grilled chicken breast: 140 calories
• 4 oz roasted chicken breast: 165 calories
• 4 oz fried chicken breast: 210 calories
• 4 oz grilled chicken kabob: 165 calories

The nutrition facts show that a grilled chicken kabob is very similar in calories to a plain grilled or roasted chicken breast. The kabob adds more flavor from marinades and veggies, but doesn’t pack many more calories. On the other hand, fried chicken is significantly higher in calories than the grilled kabob.

Chicken kabobs also contain fewer calories than chicken dishes like:

• Chicken parmesan with pasta: 550 calories
• Chicken fried steak with mashed potatoes: 710 calories
• Chicken burrito or wrap: 500-800 calories

So if you’re aiming for a lighter chicken dish, a grilled kabob with lots of veggies is a great low-calorie option.

Tips for Light and Nutritious Chicken Kabobs

Here are some tips to create flavorful chicken kabobs that keep the calorie count in check:

• Use lean white meat chicken like breast or tenderloins. Remove any skin to cut calories further.

• Marinate chicken in low-calorie ingredients like lemon juice, vinegar, mustard, garlic and herbs. Skip high-fat marinades like peanut sauce.

• Load up on non-starchy veggies like mushrooms, tomatoes, bell peppers and onions which provide nutrients and bulk without many calories.

• Skip starchy vegetables like potatoes as well as high-calorie fruits like pineapple. These spike the calorie count.

• Use a light hand with oil. A spritz of cooking spray or brush of oil is plenty to prevent sticking.

• Grill, broil or bake kabobs to avoid added calories from frying. Turn frequently to prevent charring.

• Enjoy kabobs with fresh greens or tomatoes tossed in vinegar for a flavorful low-calorie side.

• Stick to reasonable portion sizes. A whole kabob can quickly approach 400-500 calories.

The Bottom Line

When made with lean chicken and lots of vegetables, kabobs can be a healthy and slimming choice. A 4 ounce portion of grilled white meat chicken kabob averages just 165 calories. Compare that to fried chicken dishes which can contain 700+ calories.

Just keep in mind that marinades, cooking method and portion size all impact the calories in chicken kabobs. Follow the tips above to keep your kabob light, nutritious and delicious. Tracking calories with an app can help too. Now skewer up some chicken and veggies, fire up the grill, and enjoy your summer kabobs!