Chicken shawarma has become an increasingly popular dish, especially with the rise of Middle Eastern restaurants across North America and Europe But what exactly is chicken shawarma and how much protein does it contain?
In this article, we’ll take a closer look at chicken shawarma, its ingredients, nutritional content, and how it fits into a healthy diet. Whether you frequently order shawarma at your local Middle Eastern eatery or are thinking about making it at home, read on to learn more about this tasty grilled meat dish!
What is Chicken Shawarma?
Chicken shawarma refers to thinly sliced chicken that has been marinated in a blend of Middle Eastern spices and herbs. The chicken is stacked in layers on a vertical rotisserie or spit and slowly roasted as the spit turns. As the outer layer of chicken cooks, it gets shaved off in thin slices, keeping the inner layers moist.
Traditional chicken shawarma features chicken thighs or breast meat that gets marinated in a zesty mixture that often includes
- Olive oil or yogurt
- Lemon juice
- Garlic
- Onion
- Spices like cumin, coriander, cardamom, cinnamon, paprika
- Herbs like parsley, cilantro
This marinade infuses the chicken with bright, aromatic flavors. Once cooked, the chicken gets served inside a pita or flatbread with veggies and tahini sauce. It makes for a filling and protein-packed sandwich!
Chicken Shawarma Nutrition Facts
The exact nutrition facts for chicken shawarma can vary quite a bit depending on the portion size, ingredients used in the marinade, and any accompaniments.
However, we can get a good idea of the nutrition profile by looking at a common serving size of around 170 grams or 6 ounces of chicken shawarma:
- Calories: Around 230 calories
- Protein: Around 32 grams
- Fat: Around 10 grams
- Carbs: Around 3 grams
- Sodium: Around 410 milligrams
As you can see, chicken shawarma is an excellent source of lean protein, while still being relatively low in carbs. The protein accounts for approximately 56% of the calories.
For comparison, 170 grams of plain grilled chicken breast contains around 31 grams of protein and 110 calories. So the chicken in shawarma packs in slightly more protein for the calories compared to plain chicken.
The fat and sodium content is moderate. Keep in mind that full shawarma sandwiches with sauces and bread will be higher in calories, carbs, and sodium. Still, chicken shawarma makes for a tasty and protein-filled option.
Now let’s look specifically at the question of how much protein is in chicken shawarma.
How Much Protein is in Chicken Shawarma?
Based on nutrition data from various sources, we can conclude:
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A 6 ounce (170 gram) serving of chicken shawarma contains approximately 32 grams of protein.
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This accounts for 56% of the calories coming from protein.
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The protein content equates to 57% of the Daily Value for protein.
To put the protein content into perspective:
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The 32 grams provides 64% of the recommended daily intake of protein for the average sedentary male.
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It provides 85% of the recommended daily intake for the average sedentary female.
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Active individuals who engage in frequent exercise generally require more protein. So the 32 grams would provide around 40-50% of protein needs for active men and women.
As you can see, just a single 6 ounce serving of chicken shawarma supplies over half your daily protein requirements!
Some other key points about the protein content:
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There is approximately 20 grams of protein per 100 grams of chicken shawarma.
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A smaller 3 ounce serving would contain around 16 grams of protein.
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Most chicken shawarma sandwiches contain around 6-8 ounces of chicken. This supplies 24-32 grams protein.
Benefits of Protein in Chicken Shawarma
Now that we know how much protein is packed into chicken shawarma, let’s discuss some of the key benefits:
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Muscle building: Protein is essential for building and maintaining muscle mass. The high amount in shawarma makes it a smart choice for active individuals and athletes.
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Satiety: Protein is the most filling macronutrient, keeping you satisfied for longer compared to fat or carbs alone. This makes chicken shawarma perfect for staving off hunger.
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Weight management: Eating adequate protein can help increase metabolism and preserve lean body mass when trying to lose weight.
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Injury recovery: Getting sufficient protein aids in the repair and recovery of muscles and tissues after exercise or injury. Shawarma can help support recovery.
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Overall health: Protein is critical for numerous functions like immune health, bone strength, hormones, and enzymes. Chicken shawarma provides an easy protein boost.
As you can see, the generous protein content provides some outstanding health perks! It’s one of the reasons chicken shawarma makes for such a nutritious choice.
Tips for Adding Chicken Shawarma to Your Diet
Here are some simple tips for enjoying chicken shawarma while maximizing the protein benefits:
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Enjoy shawarma sandwiches in 6-8 ounce portions to meet over half your protein needs in one meal.
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Pair your shawarma with veggies like tomatoes, cucumbers, onions, and peppers to add fiber.
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Request yogurt-based sauces like tahini sauce rather than mayo-based sauces to limit added fats.
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If dining out, ask for whole wheat pita rather than white to increase fiber.
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When making shawarma at home, use Greek yogurt in the marinade and lean cuts of chicken.
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For an extra protein boost, add lentils, chickpeas, or paneer cheese to your shawarma.
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If you have leftovers, use them in protein-packed salads, rice bowls, or lettuce wraps.
Chicken Shawarma Can Fit Into Any Diet
Chicken shawarma is adaptable to just about any eating plan given its stellar nutrition profile:
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It works great on high protein diets for athletes and bodybuilders.
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The combination of protein, fiber, and nutrients makes it perfect for healthy weight loss diets.
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Vegans can enjoy shawarma using marinated chickpeas, tofu, or seitan instead of chicken.
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For low carb and keto dieters, chicken shawarma wrapped in lettuce leaves makes a tasty low carb meal.
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The lean protein and moderate carbs are diabetic-friendly.
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Chicken shawarma requires no gluten-containing ingredients, so it can easily be made gluten-free.
No matter what way of eating you follow, you can likely enjoy chicken shawarma and reap the protein-packed benefits! It’s an adaptable and nutritious option.
Chicken Shawarma Can Fit Your Protein Needs
Chicken shawarma has clearly earned its place as a popular Middle Eastern dish. With its succulent grilled chicken, zesty seasonings, and generous protein content, it’s easy to understand why shawarma has become a favorite protein source for meat lovers and vegetarians alike.
A single 6-8 ounce serving can meet more than half your daily protein requirements. This makes chicken shawarma an easy and delicious way to meet your protein needs and promote good health.
So next time you’re craving flavorful grilled meat or falafel, consider chicken shawarma. No matter what dietary pattern you follow, this Middle Eastern staple can be a tasty addition that provides plenty of satisfying protein.
What does Chicken Shawarma Taste Like?
Salty is one of the five main tastes. It has a satisfying and addictive quality with hints of sourness. Salty foods include cheeses, cured meats, chips, and olives. It is used in almost every dish and prepared food. Salt is added to enhance flavor and offer a distinctly salty taste.
Spicy is a flavor that brings heat and fire to food by creating a burning sensation in the mouth or sinuses. Spicy flavors come from hot peppers, horseradish, and wasabi. Spicy adds a kick and sometimes complexity to a dish and releases endorphins, creating a mildly addictive quality.
Chicken breast that is roasted with or without its skin until the meat is moist and tender.
Yogurt is a bacteria fermented dairy product made from milk. Cows milk is usually used, but any kind of milk will create yogurt. The bacteria and gentle heat coagulates the milk to create the thick and creamy substance known as yogurt. Yogurt is white and easy to eat with a spoon. Its flavor is gently tart. Yogurt is used for dishes both sweet and savory and is most often eaten as a snack in the US.
Malt vinegar is a popular British condiment made from fermented ale. The term malt refers to the barley that is used in making ale; it is germinated and then dried before it is added to the beer. The vinegar has a thin viscosity and a translucent brown tone. The flavor is salty, nutty, it goes well with fish and chips and other fried foods.
Lemon juice is made from the flesh of the pulpy yellow lemon fruit. The juice is squeezed from the flesh of the lemon and is a pale yellow color. The flavor is very sour and bright. Lemon juice is used in multiple cuisines around the world to brighten and enhance the flavors of the other ingredients. Lemon juice is used to make lemonade and goes well on fish. It has many uses.
Salt is a mineral composed mostly of sodium chloride. It is the main flavoring used in food and is naturally occurring in certain foods, such as cheese, beets, meat and celery, plus many others. Salt is white and has finer granules than sugar. Many commercial salts include iodide, while others exclude it. Most salts are white, while some are naturally pale pink with minerals. Salt brings out the flavor of something and can create a tangy mouthfeel, if used in excess.
Garlic is used in cuisines around the world and is extremely popular for its depth of flavor. The garlic bulb forms underneath the soil and is harvested once it reaches maturity. The bulb typically has thin, dry, white and flaky skin, surrounding the individual cloves. Often there are 10-12 cloves to a bulb/head of garlic. The cloves are cream colored with a strong smell and flavor that is spicy and sharp. Garlic takes on a nutty flavor in addition, when cooked. It is used in countless dishes, sauces, breads and more.
There are many varieties of curry powder. One of the most common ones is made from a mixture of coriander, cumin, black pepper, turmeric, mustard and cinnamon. The spices vary, but the first four of these spices are almost always present in a curry powder. The powder is fine and light and ranges from golden to brown or orange. The flavors are spicy, bright, earthy and sometimes sweet. Curry powder is added to many Indian dishes to give a delicious complexity of tastes.
Allspice is a spice made from the dried berries of the pimenta dioica plant; a member of the myrtle family. Allspice is ground into a powder that is a dark rich brown color and used to flavor baked good and added to some savory dishes. The flavor is similar to a combination of cinnamon, nutmeg, cloves and a hint of black pepper.
The peppercorn plant grows in tropical climate and produces tiny black fruit. The fruit is dried and become hard. At this point it is ground into a textured powder comprised of black and grey dots. It has a flavor that is spicy, pungent and sharp. Pepper is an extremely popular spice, especially in Western cuisines and lends a gentle heat to dishes. There are different varieties of black pepper and the flavor changes subtly because of this.
What is Chicken Shawarma?
Chicken shawarma is made by marinating chicken with herbs and spice. Ingredients for flavoring the chicken during marinade may include garlic, yogurt and lemon. The meat is stacked on a vertical spit that turns as the meat slowly roasts. The chicken shawarma is shaved off of the outer layer for serving. It has a tender, moist texture and a spicy, savory flavor.
What 200g of Protein Looks Like
FAQ
Is chicken shawarma high in protein?
Shawarma is high in protein. Chicken thighs contain more fat than other cuts of chicken such as breast meat, but this is what makes the shawarma so tender and juicy.
How much protein is in a chicken shawarma wrap?
[Calories: 458, Protein: 34.5 grams, Carb: 31.7 grams, Fat: 4.5 grams] .
How many proteins are there in Shawarma?
1 serving (257 g) of Chicken Shawarma contains 380 calories (kcal), 13.0 g fat, 26.0 g carbs and 38.0 g protein. prot.
How much protein is in a chicken shawarma plate?
| Nutrient | Value |
|---|---|
| Sugar | – |
| Protein | 32g |
| Calcium | 20mg |
| Iron | 1mg |
How many calories are in a serving of chicken shawarma?
But, a 1 cup (236g) serving has around 315 calories, 7.9g of fat, 31g of carbs, and 27.5g of protein. Calories can also vary by brand or restaurant. For example, Costco’s Chicken Shawarma Slices (4 oz) have 190 calories, 9g of fat, 2g of carbs, and 23g of protein.
What is the macronutrient breakdown of chicken shawarma?
The macronutrient breakdown of chicken shawarma can change based on how it’s made and the size of the serving. But, we can give a general idea of what this Middle Eastern dish usually has. A 3-ounce (85g) serving of chicken shawarma has about 51% protein, 38% fat, and 10% carbs.
How many calories are in a chicken shawarma wrap?
Tahini sauce: 100-200 calories per serving (around 2 tablespoons). Garlic sauce: About 50-100 calories depending on the ingredients used. When you combine these elements, a standard chicken shawarma wrap typically offers a calorie count that ranges between 500 and 700 calories. Here’s a breakdown based on a conventional serving:
How to reduce the calories in chicken shawarma?
To reduce the calories in chicken shawarma, you can make a few simple adjustments. One effective method is to use lean cuts of chicken and trim any excess fat before cooking. Opting for skinless chicken breast instead of thighs can significantly lower the calorie count while still providing adequate flavor and moisture.
How much sodium is in chicken shawarma?
A serving of chicken shawarma has 410 to 629 milligrams of sodium. This is 18 to 27% of the daily limit. The daily sodium goal is 2,300 milligrams. So, it’s important to know how much sodium you get from this dish. Too much sodium can lead to high blood pressure.
How much calcium is in chicken shawarma?
Chicken shawarma is rich in vitamins and minerals. It contains calcium (20-78mg), iron (1-1.5mg), and potassium (370-393mg) per serving. How much sodium is in chicken shawarma? Chicken shawarma can have a lot of sodium. It ranges from 410-629mg per serving, which is 18-27% of the daily value.