Chicken shish kebab is a popular dish made from marinated pieces of chicken grilled on skewers. Often served with salad, rice, or flatbread, its calorie content can vary depending on ingredients and portion size. Generally, a standard chicken shish kebab without sides provides a balanced mix of protein, low fat, and modest calories.

Calories by Weight and Portion Size

A typical 100g serving of grilled chicken shish kebab contains approximately 120 to 150 calories, depending on the marinade and cooking method. A full portion from a takeaway or restaurant often weighs around 250g to 300g, bringing the total to roughly 300 to 450 calories. Add flatbread or sauces, and that number can easily rise to 600 calories or more.

Calories by Style and Preparation

The calorie count of a chicken shish kebab also varies by style. A plain kebab with minimal oil and seasoning is on the lower end. A kebab marinated in oil-heavy sauces or served with creamy garlic or chilli sauce significantly increases calorie intake. Grilling keeps fat content low compared to frying, making the shish style one of the healthier kebab options.

Nutritional Breakdown

A chicken shish kebab is generally high in protein, with around 25 to 30 grams per 150g serving. It’s relatively low in carbohydrates unless served with bread or rice. Fat content is modest, ranging from 5 to 10 grams depending on whether skin is used or oil is added. It's also a good source of B vitamins, selenium, and phosphorus.

Benefits of Chicken Shish Kebab

Chicken shish kebabs offer lean protein, which supports muscle repair, satiety, and metabolic health. Grilled cooking reduces excess fat, and when paired with salad, it forms a nutrient-rich, low-carb meal. It’s a great option for those trying to build or maintain lean body mass without consuming excessive calories.

Downsides of Chicken Shish Kebab

The healthiness of a chicken shish kebab can decline depending on additions. High-calorie sauces, fried sides, or overly salty marinades can offset its benefits. Also, some takeaway versions may use lower-quality meat or add oil to boost flavour, increasing calorie and sodium levels.

Impact on Your Diet

Incorporated sensibly, chicken shish kebabs can be a healthy part of a balanced diet. They offer a high-protein meal that is satisfying and relatively low in calories if you skip the high-calorie extras. It’s important to watch portion size and be mindful of sauces and sides.

Glycaemic Index (GI) Level

Chicken itself has a low glycaemic index, meaning it doesn’t spike blood sugar. When eaten without high-GI sides like white bread or chips, a chicken shish kebab is ideal for people managing blood sugar levels. Adding wholegrain pitta or brown rice helps maintain a low to moderate GI level for the overall meal.

How It’s Made and Ingredients Used

Chicken shish kebabs are typically made by marinating boneless chicken pieces in a mix of lemon juice, garlic, herbs, spices, and a small amount of oil. The chicken is then skewered and grilled. Common marinades may include paprika, cumin, coriander, yoghurt, or chilli. Ingredients are generally simple and whole-food based.

Healthier Alternatives If Needed

If you’re watching calories or sodium, opt for homemade versions where you control the ingredients. Use skinless chicken breast, minimal oil, and pair it with grilled vegetables or salad instead of bread. Choose yoghurt-based sauces or lemon instead of creamy dressings to keep it light.

Summary

A chicken shish kebab offers around 120 to 150 calories per 100g, with most takeaway portions falling in the 300 to 450 calorie range. It’s a protein-rich, low-fat option that fits well into most diets, especially when grilled and served with vegetables. Avoid heavy sauces and refined carbs to keep it healthy and balanced.

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