Chicken shawarma has become super popular in recent years, and for good reason! This Middle Eastern dish isn’t just delicious – it’s also packed with protein If you’re tracking your macros or just curious about what you’re eating, you might be wondering exactly how much protein is in that tasty shawarma wrap Let’s dive into the details!
What Exactly Is Chicken Shawarma?
Before we get into the protein content, let’s quickly explain what chicken shawarma actually is. Chicken shawarma is a Middle Eastern dish made from marinated chicken that’s stacked on a vertical rotisserie and slowly roasted. As it cooks, thin slices are shaved off and typically served in a pita or flatbread with various toppings and sauces.
The chicken is marinated in a flavorful mixture that usually includes
- Olive oil or yogurt
- Lemon juice
- Garlic
- Onion
- Spices like cumin, cardamom, paprika, and cinnamon
- Fresh herbs
This combination creates that distinctive shawarma flavor that’s both spicy and savory with hints of tanginess from the yogurt and lemon
Protein Content in Chicken Shawarma
So now for the big question – how much protein is in chicken shawarma? Based on multiple sources, here’s what we’ve found:
According to Fitia’s nutritional data, a single serving (257g) of chicken shawarma contains 38 grams of protein. That’s a significant amount of protein in one meal!
For comparison, Red Table Meats indicates that a 6-ounce (170g) serving provides approximately 32 grams of protein, which accounts for about 56% of the calories in the dish.
If we break it down further:
| Serving Size | Protein Content |
|---|---|
| 257g serving | 38g protein |
| 170g serving | 32g protein |
| 100g serving | ~20g protein |
This makes chicken shawarma an excellent source of protein, providing a substantial portion of your daily needs in just one meal.
Nutritional Profile of Chicken Shawarma
Protein isn’t the only nutrient in chicken shawarma. Here’s a more complete nutritional breakdown for a standard serving (257g):
- Calories: 380 kcal
- Protein: 38g
- Carbohydrates: 26g
- Fat: 13g
This balanced macronutrient profile makes chicken shawarma a relatively well-rounded meal option. The protein content is particularly impressive, accounting for approximately 40% of the total calories.
What’s In a Typical Chicken Shawarma?
According to Fitia, a typical serving of chicken shawarma (257g) contains these ingredients:
- Chicken breast (150g) – the main protein source
- Flour tortilla (1 medium, 45g)
- Lettuce (2 leaves, 20g)
- Tomato (2 slices, 20g)
- Carrot (1/4 medium, 15g)
- Oil (1/2 tablespoon, 5ml)
- Various spices including turmeric, garlic paste, chili powder, and paprika
The chicken breast is the primary source of protein in the dish, while the vegetables add fiber and micronutrients, and the tortilla provides carbohydrates.
How Chicken Shawarma Compares to Other Protein Sources
When comparing chicken shawarma to other protein sources, it stacks up pretty well:
- 257g chicken shawarma: 38g protein
- 170g plain grilled chicken breast: ~31g protein
- 170g beef: ~34g protein
- 170g fish (salmon): ~36g protein
As you can see, chicken shawarma provides comparable protein to other animal-based protein sources, with the added benefit of delicious spices and flavors.
Benefits of the Protein in Chicken Shawarma
Getting enough protein through foods like chicken shawarma offers several benefits:
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Muscle building and maintenance – The 38g of protein in a serving provides the amino acids needed for muscle repair and growth.
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Increased satiety – Protein helps you feel fuller longer, which can help with weight management.
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Metabolism boost – Your body burns more calories digesting protein compared to fats or carbs.
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Recovery support – After exercise, protein helps repair and rebuild muscle tissue.
-
Overall health – Protein is crucial for numerous bodily functions including immune health and hormone production.
How Much of Your Daily Protein Needs Does Shawarma Provide?
According to Red Table Meats, the protein in a typical shawarma serving (32-38g) provides:
- About 64-76% of the recommended daily intake for sedentary men
- Around 85-100% of the recommended daily intake for sedentary women
- Approximately 40-50% of protein needs for active individuals
This makes chicken shawarma an efficient way to meet your protein requirements, especially if you’re physically active or trying to build muscle.
Fitting Chicken Shawarma Into Your Diet
If your looking to incorporate chicken shawarma into your diet, here are some tips:
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For high-protein diets: Enjoy shawarma with extra chicken and less bread for a higher protein-to-carb ratio.
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For weight loss: Opt for a shawarma salad instead of a wrap to reduce carbs while maintaining protein content.
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For balanced nutrition: Pair your shawarma with plenty of vegetables for added fiber and micronutrients.
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For meal prep: Make shawarma-spiced chicken at home and portion it out for the week alongside various healthy sides.
Making Healthier Chicken Shawarma
If you want to maximize the protein while minimizing extra calories, try these tips:
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Use chicken breast instead of thighs for leaner protein (though thighs do provide more flavor).
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Substitute Greek yogurt for some of the oil in the marinade to boost protein while reducing fat.
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Serve your shawarma in a lettuce wrap instead of pita for a lower-carb option.
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Load up on fresh vegetables like tomatoes, cucumbers, and bell peppers.
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Choose a yogurt-based sauce instead of high-calorie garlic sauce or mayo.
My Experience with Chicken Shawarma as a Protein Source
I’ve personally found chicken shawarma to be one of my favorite ways to get protein after a workout. The combination of lean protein and complex carbs gives me everything I need for recovery, and the spices make it much more exciting than plain chicken breast.
We often make a batch of shawarma-spiced chicken on Sunday and use it throughout the week in different meals – sometimes in a traditional wrap, sometimes in a salad, and occasionally in a grain bowl with rice and vegetables.
Final Thoughts on Chicken Shawarma’s Protein Content
With 32-38g of protein per serving, chicken shawarma is definitely a protein powerhouse. Whether you’re a bodybuilder looking to hit your macros or just someone trying to eat a balanced diet, shawarma can be an excellent choice.
The beauty of chicken shawarma is that it combines high-quality protein with amazing flavor, making healthy eating enjoyable rather than a chore. And since the protein accounts for roughly half of the calories, it’s a relatively efficient protein source compared to many other prepared foods.
Next time you’re craving something flavorful but don’t want to compromise on your protein intake, chicken shawarma could be just what you’re looking for!
Remember that homemade versions will give you more control over the ingredients and nutrition, but even restaurant versions typically provide a solid amount of protein to fuel your day.
1 serving (257 g) of Chicken Shawarma contains 380 calories (kcal), 10 g fat, 26.0 g carbs and 38.0 g protein.QuantityServing
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Ingredients of 1 serving (257 g)
For this recipe you need to marinate the chicken one day before or for 30 minutes. If you do not have time, skip this step.2.
Also, you can use garlic powder, paste or minced to taste.3.
Mix the oil with the spices and spread on the chicken. Leave to marinate. Optional: Add a pinch of cinnamon and/or cumin.4.
Heat a non-stick pan over high heat and, once heated, add the chicken and cook for 4 minutes per side over medium heat.5.
Alternatively, bake at 356 °F (180 °C) for 15 to 20 minutes and remove.6.
Cut the chicken into thin strips or shred.7.
Assemble the shawarma. Place the lettuce leaves, chopped tomato, grated carrot and chicken on the tortilla.8.
Roll up and serve. Serve with your favorite sauce.
The High Protein Chicken Shawarma (made in 22 minutes)
FAQ
How much protein is in chicken shawarma?
A 3 oz serving of chicken shawarma is 51% protein, 38% fat, and 10% carbs. A 1 cup serving is 35.9% protein, 23.1% fat, and 41% carbs. Is chicken shawarma a good source of protein? Yes, chicken shawarma is a good source of protein. It provides 15-27g per serving, which is 27-54% of the daily value.
How many calories are in a chicken shawarma wrap?
A single chicken shawarma wrap has around 450 calories with nutritional values of roughly 40 g carbohydrates, 30-35 g proteins, and 4-5 g fiber. For reference, 100 g of chicken shawarma provides about 122 calories. Overall, the caloric content for a standard serving (269 g) is about 328 calories.
How many calories are in a serving of shawarma?
A serving of shawarma, particularly chicken shawarma with kebab and mezza, averages around 600 calories. Specifically, beef shawarma contains about 70 calories per ounce, while turkey shawarma can reach 180 calories for 4 ounces. The calorie count varies based on the recipe, portion size, and additional ingredients.
Is chicken shawarma healthy?
Chicken shawarma is high in protein, largely due to the lean white meat typically used, making it a good alternative to red meats which contain higher saturated fats. Though it can be quick and convenient, the healthiness of shawarma largely hinges on ingredient quality and preparation methods.
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.
How to eat chicken shawarma?
Chicken Shawarma provides your body with calcium, magnesium, iron and sodium. Cook the Shawarma in olive oil to make it healthy. Skip the bread and eat it with carrots, tomatoes, cucumber, lettuce and some sauces. Don’t roast the chicken on a high flame. Keep the flame medium for a light snack.
Is Chicken Shawarma high in protein?
Protein-Rich: Shawarma is a good source of protein, especially if made with lean meats like chicken or turkey. Protein is essential for muscle repair, immune function, and overall health.
How much protein is in 4 oz of Chicken Shawarma?
1 serving (4 oz) of Chicken Shawarma Slices contains 190 calories (kcal), 9.0 g fat, 2.0 g carbs and 23.0 g protein.
How much protein is in shawarma meat?
| Amount Per Serving | % DV | |
|---|---|---|
| Fiber | N/A | |
| Proteins | 34g | 45% |
| Cholesterol | 104mg | 35% |
| Sodium | 1389mg | 60% |
Is shawarma healthy, yes or no?
Shawarma can be healthy as part of a balanced diet, providing protein, fiber, vitamins, and minerals from its lean meat and fresh vegetables. However, its healthiness depends on the ingredients and preparation, as traditional shawarma can be high in calories, saturated fat, and sodium from the meat, cooking process, bread, and sauces. To make it healthier, choose lean meats like chicken, opt for shawarma salads or bowls, request sauces on the side, and be mindful of portion sizes.