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
A typical chicken shawarma contains between 380 to 700 calories, depending on the size and specific ingredients used.
A shawarma is made up of several calorie-contributing components:
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Chicken: The protein source. Thigh meat with skin is higher in fat and calories compared to breast meat.
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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 calories in your chicken shawarma depend on the proportions and preparation methods of each element.
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
We eat Shawarma as a standalone snack from the street vendor or Shawarma vendors or as a meal served in a Lebanese or Turkish restaurant, where it is served in a deconstructed 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 served separately, we can eat only as much as we want and also limit the portions of not so healthy counterparts.
Also when prepared at home with less oil and fat, lean meat, minimal hummus and lots of vegetables, it can actually be very healthy, low calorie and high in proteins.
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.
- 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 proteins and fiber).
- It is a healthy snack if you skip the bread and just eat the shawarma chicken with salad.
- It provides you with calcium, magnesium, and iron.
- It is a good source of Vitamin A, vitamin C and proteins.
- It gives you satiety and satisfies your craving to eat something tasty.
- Use minimal oil and roast the chicken on medium flame.
- Best to make it at home and avoid the street Shawarma.
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 mouthwatering Middle Eastern delicacy, featuring tender, marinated chicken thinly sliced and packed with flavor.