Shawarma is a famous dish all over the world. It has a protein source, like chicken or paneer, hummus, French fries, and vegetables wrapped in pita bread. Have you ever wondered how many calories are in a Shawarma? It has a lot of them, but the exact number depends on how it’s made, what’s inside it, and what’s served with it. One important thing to know about shawarma is that it’s not always what you see. A shawarma is made with lean chicken that is grilled in front of you. The chicken or the meat is slathered with oil or fat (during marination) that gives it the amazing texture, flavour and taste. So let us understand the facts and the nutritional content of Shawarma here.
Chicken shawarma has become an immensely popular street food and takeout option for its delicious taste and convenient wrapping in pita bread or flatbread. But with its rich flavors and savory sauces, you may wonder – just how many calories are you taking in with each bite?
In this comprehensive guide, we’ll break down the calorie count of chicken shawarma, the factors that influence it, and tips for enjoying this tasty dish while still maintaining balanced nutrition
Counting Calories in Chicken Shawarma
Depending on the size and ingredients used, a normal chicken shawarma has between 380 and 700 calories.
A shawarma is made up of several calorie-contributing components:
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Chicken: The protein source. Breast meat has fewer calories and less fat than thigh meat with skin.
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Bread: The carbohydrate base, usually pita bread or flatbread. Whole grain is better nutritionally than white refined flour.
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Sauces: Often tahini or toum garlic sauce, which can be high in oil and calories.
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Vegetables: Tomatoes, lettuce, onions – add nutrients but minimal calories.
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Extras: French fries, hummus, pickles can quickly raise calorie counts.
So the total number of calories in your chicken shawarma depends on how much of each ingredient you use and how you cook it.
The Key Calorie Contributors
Let’s take a more in-depth look at how the main ingredients influence the calorie content.
Chicken Cut and Cooking Method
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Chicken breast without skin contains approximately 165 calories in a 3oz portion. It’s lower in fat than chicken thigh.
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Chicken thigh with skin has around 232 calories in 3oz. The skin adds significant fat and calories.
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Rotisserie cooking allows fat to drip away, lowering the calorie content versus frying.
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Marinades with oil or fat increase total calories absorbed.
Type of Bread
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Pita: A small 6-inch white pita has around 165 calories. Whole wheat has more fiber.
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Flatbread: Can range from 150-200+ calories depending on size and thickness.
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Lavash: Large wraps can have 300 calories or more. Best to go for small sizes.
Calorie-Laden Sauces
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Tahini sauce packs around 89 calories in 2 tablespoons due to its oil content.
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Garlic sauce (toum) also contains oils for a calorie load of around 40 per tablespoon.
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Hummus has about 50 calories per tablespoon as well.
The Impact of Sides and Extras
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Vegetables like tomatoes, onions, lettuce add nutrients without many calories.
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Pickles can have added sugar raising calories to around 5-10 per pickle.
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French fries add 150 or more calories per small serving.
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A rice side can add 200+ calories depending on portion size.
Tips for Lightening Up Your Shawarma
Luckily, there are simple ways to enjoy chicken shawarma while minimizing calories:
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Choose grilled chicken breast without skin to reduce fat and calories.
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Opt for a small or mini-size pita or flatbread instead of regular.
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Load up on lettuce, tomatoes, onions and other veggie fillings.
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Ask for less sauce or get it on the side and use sparingly.
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Skip the French fries and substitute extra veggies as a side.
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Consider substituting the pita for a lettuce wrap to slash carbs.
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Order a shawarma salad plate instead of a sandwich for lighter option.
Sample Chicken Shawarma Calorie Counts
To give you a better idea, here are some typical calorie counts for different chicken shawarma preparations:
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Small chicken shawarma sandwich with mini pita, 3oz chicken breast, veggies, 2 tbsp sauce: 380 calories
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Rotisserie chicken thigh shawarma plate with rice, salad, full pita, 3oz chicken, 3 tbsp sauces: 630 calories
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Grilled chicken shawarma salad bowl with 5oz chicken breast, lettuce, tomatoes, onions, lemon vinaigrette, mini flatbread: 550 calories
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Chicken shawarma wrap with lavash flatbread, chicken thigh, fries, pickles, lettuce, hummus and garlic sauce: 700+ calories
The Bottom Line
Chicken shawarma can range widely in its calorie content based on the serving size, type of ingredients, and preparation methods. Choosing leaner cuts of chicken like breast without skin, minimizing calorie-dense sauces, and loading up on veggies are all great ways to lighten up this tasty Middle Eastern favorite while still enjoying its signature flavors. Aim for a balance of deliciousness and nutrition.
Calories In Common Food Items With Shawarma
People buy Shawarma from street vendors as a snack, or they eat it as a meal in a Lebanese or Turkish restaurant, where it is served in a broken-down form. When eaten as a snack, we do not have a choice of selection for ingredients that go inside it, nor do we have a control on the portion. But when things are served separately, we can eat as much as we want and also limit how much of the less healthy foods we eat.
It can be very healthy, low in calories, and high in proteins when made at home with less oil and fat, lean meat, little hummus, and lots of vegetables.
Let us have a look at the calories in the common (major) food items that are present in Shawarma.
|
Food Item |
Calories |
|
Pita bread (60 gm) |
165 |
|
Hummus (30 gm) |
50 |
|
Chicken (100 gm) |
142 |
|
Tomato (1 medium) |
23 |
|
Lettuce (100 gm) |
15 |
|
French fries (110 gm) |
365 |
|
Garlic mayonnaise (30 gm) |
70 |
Health Benefits Of Eating Shawarma
Shawarma, if prepared in a healthy way and if consumed in moderation can be great snack or a meal for people who always on the go or for people who lead an active lifestyle and are able to burn the calories that they consume.
- When eaten in moderation, Shawarma is a great choice for people who want to lose weight and get healthy. It has a lot of protein and fiber.
- If you skip the bread and just eat the shawarma chicken with salad, it’s a healthy snack.
- It provides you with calcium, magnesium, and iron.
- It has a lot of protein, vitamin A, and vitamin C.
- It makes you feel full and stops you from wanting to eat something tasty.
- Use minimal oil and roast the chicken on medium flame.
- It’s better to make it at home than to buy it on the street.
How Many Calories Does A Shawarma Have? – Understanding Southwest Asia
FAQ
How many calories are in shawarma chicken only?
| Nutrition Facts | |
|---|---|
| Chicken Shawarma (Meat only) | |
| Calories 228 | |
| Total Fat | 16 g |
| Saturated Fat | 3 g |
Is chicken shawarma healthy for diet?
For people who are planning to lose weight and achieve a healthy body, Shawarma is a great choice if eaten in moderation (as it gives a good amount of …Sep 17, 2024.
How many calories are in a chicken shawarma takeaway?
| Calories | 588 | |
|---|---|---|
| Total Carbohydrates | 47.1 g | |
| Dietary Fiber | 3.5 g | |
| Sugars | 5.9 g | |
| protein | 35.3 g |
How many calories are in Arabian chicken shawarma?
One cup of Arabian chicken shawarma is around 240 grams and contains approximately 480 calories, 28. 8 grams of protein, 19. 2 grams of fat, and 43. 2 grams of carbohydrates. Arabian Chicken Shawarma is a delicious Middle Eastern dish made with thin slices of tender, marinated chicken that is full of flavor.