Shawarma: how many calories are in 1 piece? And this depends on what ingredients are used to prepare one serving. The fast food dish, which can be purchased from a van on the street or cooked at home, is a mixture of meat, vegetables and sauces, wrapped in pita bread.
How many calories are in chicken shawarma? 100 g contains approximately 175 kcal. But who said that good shawarma weighs only 100 g? Regular serving sizes are 390g. So how many calories are in 1 piece? Approximately 620 kcal. Again, if you take boiled chicken fillet, you will get about 158 kcal per 100 g. If you have smoked chicken, then shawarma with such chicken will give 195 calories for every 100 grams of serving.
And if shawarma is with pork, how many calories are there? Almost 260 kcal per 100 g. The lowest calorie was shawarma with beef - 133 kcal. But this is extremely rare in the assortment of street fast food. Is it possible to reduce the calorie content of a dish? It seems so. Indeed, in addition to meat, which is supposedly the main ingredients, shawarma uses mayonnaise, ketchup, and mustard. In 100 g of regular mayonnaise, for example, there are as many as 680 kcal. True, there is not that much quantity per serving. And yet, plus for plus – it turns out appetizing and satisfying. By the way, the quality of pita bread can also affect the number of calories in chicken, pork or beef shawarma.
How to cook?
There is no secret in the preparation of this dish. If you have ever bought shawarma from a tray, then the entire process of forming a portion happened before your eyes. To dilute the flavor of the filling, you can use any ingredients you have on hand:
- White cabbage;
- fresh or canned cucumber;
- fresh tomatoes;
- Korean carrot;
- greens, lettuce;
- onions (fresh or pickled);
- cheese (different types);
- mushrooms (marinated or fried);
- garlic;
- French fries;
- pickled beets;
- canned corn;
- crab sticks;
- boiled eggs;
- sauces based on sour cream, mayonnaise or other dressings, such as pesto or guacamole.
Each ingredient has its own energy value. If you look at the composition as a whole, it is quite balanced. Meat provides proteins and fats, vegetables provide carbohydrates. The latter also contain a lot of vitamins.
A similarity to shawarma can be found in the cuisines of a number of eastern countries. Dener kebab, shawarma, even burritos are still the same shawarma. In Muslim countries, instead of the usual kritsa and pork, camel meat and lamb are used, and the Israelis add turkey or chicken meat. You can prepare fish shawarma using, for example, smoked salmon, canned tuna, or whatever you like. There is also an emphasis on spices and seasonings, which gives the dish an original taste and aroma.
The packaging for shawarma - lavash - also differs. The thin sheet of lean dough we are used to is Armenian lavash. Its production requires only wheat flour, water and a pinch of salt. By the way, calorie content is 275 kcal per 100 g. Barley flour reduces calorie content to 218.
But Georgian lavash or flatbread is already fluffier. In addition to the mentioned water, flour and salt, yeast is added to the dough. What’s noteworthy is that both Armenian and Georgian lavash are baked without adding oil. They are ideal as “dietary” bread. However, you should not overuse it.
How many calories are in shawarma on a plate is up to you!
Shawarma, unlike other fast food snacks, does not have too many calories - only two hundred and fifteen units per one hundred gram serving. However, it should be borne in mind that a whole shawarma weighs three hundred and sixty grams. This means that by eating it, you will replenish your calorie reserves by seven hundred and seventy-four units! And this is already a huge number, especially for those who are struggling with extra pounds.
On a note! Shawarma contains approximately fifty-four grams of fat. That is, we can say that half of the serving is fat calories.
However, it's not all bad. The salad and yogurt-based sauce included in the shawarma will become a storehouse of valuable protein and vitamin complexes for you. And if you want to reduce the calorie content of your snack, give preference to shawarma with chicken or turkey meat.
Advice! Since shawarma is a fairly high-calorie product, eat it as a main dish and not as a snack.
The calorie content of shawarma depends on what components make it up. In the traditional version, this snack contains seven hundred and seventy-four kilocalories per serving weighing three hundred and six hundred grams. A vegetarian shawarma will contain three hundred eighty-five kilocalories.
How many calories are in shawarma with chicken? Fast food with chicken contains five hundred and ninety-eight kilocalories. If you add French fries to your snack, its calorie content will increase to eight hundred and twenty-eight kilocalories.
How many calories are in shawarma in pita bread? It will contain two hundred and nineteen kilocalories. But in pita, the snack has less energy value. So how many calories are in shawarma pita? It contains one hundred and sixty-seven kilocalories.
Since the calorie content of shawarma depends on the products on which it is prepared, let's look at the possible options. So, meat. Traditionally, shawarma is prepared with lamb, beef or pork. But if you need a dietary option, choose an appetizer with lean meats - turkey or chicken.
The second equally important component is the sauce. High-calorie options include mayonnaise, garlic dressing, as well as a special oriental one. Herbal sauces and those prepared on the basis of classic yogurt have lower energy value.
Every shawarma has vegetables. These include lettuce leaves, cabbage of different varieties, tomatoes, onions, and cucumbers. But they are not high in calories, so feel free to add assorted vegetables to your shawarma.
The most “dangerous” in terms of calories are various additives. And the most popular of them is French fries. Are you afraid of calories? Choose rice instead of potatoes. And even better - no additives!
Step-by-step recipe for chicken shawarma based on Armenian lavash
Let's look at the simplest recipe for making chicken shawarma. For one serving you will need the following ingredients:
- sheet lavash – 1 pc. – approximately 50 g;
- boiled chicken breast – 50 g;
- Korean carrots – 50 g;
- fresh tomato – 10 g;
- fresh cucumber – 20 g;
- classic mayonnaise – 20 g.
Preparation:
- The chicken should be boiled in lightly salted water. The finished fillet is cooled and chopped into thin strips.
- Fresh vegetables are washed and cut. Tomato – in thin slices, preferably in half rings. Chop the cucumber into strips.
- Place all ingredients into bowls. This will make it more convenient to collect as much as you need.
- On the work surface of the kitchen table, unfold a sheet of pita bread horizontally.
- Stepping back from the edge, apply a little mayonnaise.
- Now the prepared products for the filling are stacked in layers: chicken, carrots, cucumber and tomato. You can lightly apply mayonnaise between layers.
- Now let's wrap it up. First the top and bottom edges, then wrap the filling in pita bread like a roll. Proceed very carefully, as the lavash sheet is quite thin and can break through.
- To give it an appetizing crust, place the rolled pita bread in a sandwich maker for a few minutes. Or you can fry in a grill pan on both sides (without adding oil). Or maybe with butter. Whoever likes it.
This dish will weigh 200 grams. And your body will receive approximately 350 kcal. As a lunch snack, chicken shawarma is an ideal option. Immediately meat, salad, and a piece of bread.
Portion too small? Then here is another recipe for chicken shawarma.
Ingredients:
- chicken breast;
- fresh white cabbage;
- cucumber;
- tomato;
- clove of garlic;
- mayonnaise;
- ketchup;
- Armenian lavash.
Preparation:
- We proceed with the meat as in the previous recipe.
- Tomato and cucumber are cut in the same way. Finely chop the cabbage. It will take a little.
- Squeeze the garlic into the mayonnaise.
- The sauces can be mixed or used separately.
- Collecting shawarma. Apply ketchup to a sheet of lavash. Then cabbage, chicken, remaining vegetables. Don't forget about the mayonnaise-garlic sauce.
- Roll up the roll.
- Usually, before eating, the dish is slightly heated in a frying pan or in the microwave.
One serving according to this recipe will contain approximately 350-400 g. But there will be fewer calories in this chicken shawarma - 150-160 kcal per 100 g.
When is shawarma contraindicated?
Shawrama is contraindicated for use by people suffering from:
- chronic stomach diseases;
- chronic intestinal diseases;
- coronary heart disease;
- This dish should also not be consumed by people who are prone to being overweight or those who are obese. This is due to the fact that the fat content in shawarma exceeds 2 times the daily norm for a person, which can lead not only to excess weight, but also to cardiovascular diseases;
- during the preparation of shawarma, carcinogenic substances are formed that can provoke malignant formations or cancer of the stomach and intestines;
- Children under three years old should not be given shawarma, since their gastrointestinal tract is not yet fully formed. Also, pregnant and lactating women should avoid using this product;
- During a diet, you should prepare shawarma yourself to be sure that it consists of low-calorie foods. Also, during its preparation, it is worth minimizing the consumption of salt and spices, as they increase appetite and cause swelling.
Shawarma, which is prepared at home, is not at all a harmful food, but even beneficial.
To do this you should:
- use lean meats with low cholesterol content, rich in vitamins A, E, group B and beneficial minerals;
- add as many fiber-rich vegetables and herbs as possible;
- mayonnaise should be replaced with low-calorie sauces.
Recipe with pork and cheese
Ingredients:
- fried pork;
- pita;
- hard cheese;
- Chinese cabbage;
- cucumber;
- tomato;
- mayonnaise.
The preparation is not very different from previous recipes. The cheese needs to be grated and mixed with mayonnaise. We start laying out the layers with cabbage, then meat and other vegetables. Add mayonnaise-cheese sauce between layers.
Want to know how many calories are in one serving of shawarma with pork and cheese? About 600 kcal. In 100 g there is about half.
Where does shawarma have so many calories? Or is it only on the street?
I also make shawarma sometimes. I think she’s high in calories because she’s healthy. I can’t afford to buy small pita breads; big ones always appear. Accordingly, the shawarma turns out to be such that a healthy man can get enough of it.
You can calculate the calorie content if you weigh all the ingredients and then calculate the total using the calorie table.
Author, do you use lean meat for barbecue? No wonder you still have it. By God, you’re just transferring money in vain.
And there are a lot more calories in lean pork. Make shawarma and tuna kebab and you will be happy.
Why in vain? I can’t stand fatty meat, and I don’t care that kebab made from lean meat is Nikanon.
Per 100 g of product: Calories, kcal Proteins, g Fats, g Carbohydrates, g Glycemic index
250 6,5 16 20 70
In short, it weighs a maximum of 300g
What nutritionists say
Probably, not a single girl would have thought that shawarma could be a dietary product. After all, this dish has always been associated and considered fast food, which means it has a huge calorie content and is harmful to health. But in fact, this is completely wrong. It all depends solely on the method of preparation and, of course, the ingredients. There are a lot of recipes that recommend using chicken fillet for this dish rather than pork. It is not fried, but boiled.
Lavash can be replaced with pita. And if you make a sauce not based on mayonnaise and sour cream, but use natural yogurt, then the calorie content is significantly reduced. In this case, shawarma can even be beneficial for the body, as it will contain a lot of vegetables, boiled meat and natural yogurt. Together they will provide a lot of vitamins. But if you use fatty pork for cooking, and even fry it in oil, then you can’t count on the benefits and dietary content at all.
It is important to remember that even a dish like shawarma can be made healthy and low in calories.
Let's prepare delicious shawarma!
You are probably convinced that it is better to make shawarma yourself. Moreover, it is easy to prepare. Let's try!
Ingredients:
- potatoes - ten root vegetables;
- cucumbers - six pieces;
- garlic - head;
- chicken fillet – 2 pieces;
- lavash sheets - 15 pieces;
- black pepper - two tables. spoons;
- red pepper - two tables. spoons;
- tomatoes - six pieces;
- sour cream (with a fat content of 20%) – 500 ml;
- khmeli-suneli - two tables. spoons;
- kefir (with a fat content of 2.5%) – 500 ml;
- white cabbage - a third of a small head of cabbage;
- carrots - three pieces;
- salt;
- refined vegetable oil;
- mayonnaise – 500 ml.
Attention! You can reduce the calorie content of shawarma if you exclude potatoes and mayonnaise from the recipe, and boil the fillet rather than fry it.
Preparation:
- If necessary, defrost the chicken fillet naturally.
- Wash the fillet and remove the film.
- Cut it into small pieces.
- Heat the oil in a frying pan.
- Place fillet pieces in it. Fry them for twenty minutes on a medium burner, stirring. At the very end we will introduce suneli hops and peppers. You can add coriander and a mixture of chicken spices.
- Place the meat on a plate.
- Peel and wash the potatoes.
- Let's cut it like fries using a special shredder.
- Fry the potatoes in refined vegetable oil. Just to ensure that the pieces retain their shape, warm the oil thoroughly first.
- All potato pieces should turn golden. Five minutes before the end of the process they need to be salted.
- Let's prepare the ingredients for the sauce.
- In a deep container, combine kefir with sour cream and mayonnaise.
- We clean the garlic cloves, pass them through a press, and add them to the sauce.
- For the sauce we need the following seasonings - ground peppers, paprika, and suneli hops. Let's prepare them.
- Stir the sauce until smooth.
- Wash the cucumbers and tomatoes.
- Chop the cucumbers into small strips.
- Cut the tomatoes into small cubes.
- Finely chop the cabbage.
- Peel and rinse the carrots. Grind it using a grater for Korean cooking.
- Add some salt, stir and squeeze to release juice.
- All that remains is to “collect” our treat. This can be done in two ways. The first is to wrap all the components one by one in pita sheets. But this is a long process.
- We will take the simpler second route - we will combine all the ingredients for the filling in one container.
- Add our sauce and stir.
- Photo 16
- The lavash sheets must be removed from the bag in advance and “unbent”.
- Place the filling on the lavash pieces from one edge. We don't skimp on the filling!
- Roll the lavash sheets into rolls. You just need to bend their sides inward so that the sauce does not leak out.
- It is better to fry shawarma in an electric grill. Warm up the appetizer at two hundred and thirty degrees for three minutes on all sides (there are four of them). If you don’t have such a “gadget,” use a grill pan or oven.
- Ready! Our shawarma is crispy and juicy at the same time!
Video about shawarma
We invite you to watch a video that talks about the calorie content of this product. You will also learn about the dangers of shawarma bought on the street.
We also suggest reading an article about the calorie content of soy sauce. If you love asparagus, then we recommend reading about how to use it correctly. We advise you to read the information about the calorie content of cod. And also learn about how to use quince correctly.
That's all the information on this topic that we wanted to share with you. We hope that our readers will find this article useful and informative. If you have any questions, or want to share your recipes, write in the comments!
Author of the publication
Calculation of caloric content of a recipe per 400 grams
The calculation of the calorie content of 400 grams of the recipe is based on the summarized indicators of BZhUK (abbreviation: proteins-fats-carbohydrates-acid) ingredients from table (1) involved in the preparation. The data was taken from the database of the “products” section of the website and brought into line with the final yield of the dish (net).
In our example, proteins are involved - 37.9 grams, fats - 74.28 grams and carbohydrates - 44.28 grams, contained in 400 grams of the recipe. Next we perform the calculation:
Energy value of 400 grams of recipe = 37.9 (proteins)*4 + 74.28 (fat)*9 + 44.28 (carbohydrates)*4 = 151.6 + 668.52 + 177.12 = 997.2 kcal
