How many calories in a 100g shish kebab and nutritional comparison

December 4, 2025 •

3 min read

According to nutrition databases, a 100g serving of grilled chicken shish kebab typically contains between 120 and 150 calories, making it a relatively lean protein choice. However, the total calorie count depends heavily on the type of meat, marinade, and any additions like bread or sauces, which can drastically increase the final value.

Quick Summary

This guide details the calorie count and nutritional breakdown of a 100g shish kebab, covering variations like chicken and lamb. It contrasts the health aspects of shish versus doner kebabs and offers practical tips for controlling calories while enjoying this popular dish.

Key Points

Calorie Variation: A 100g shish kebab has a variable calorie count depending on the meat and preparation, ranging from approximately 120-150 kcal for chicken to 190-244 kcal for lamb.
Lean Protein Source: Chicken shish kebab is a lean protein source, especially when made with skinless chicken breast, contributing to a lower overall calorie and fat content.
Marinade Matters: The type of marinade used affects calories; lighter marinades with herbs and lemon are preferable to oil-heavy or creamy versions.
Healthier than Doner: Shish kebabs, being grilled pieces of meat, are significantly healthier and lower in fat and calories than doner kebabs, which use processed meat cooked on a spit.
Add Vegetables: Incorporating vegetables like bell peppers, onions, and zucchini adds fiber and nutrients, increasing the meal's volume without significantly raising calories.
Homemade is Healthier: Making shish kebabs at home gives you full control over ingredients, allowing for leaner meat, less oil, and the freshest vegetables.

Calorie Breakdown of a 100g Shish Kebab

A shish kebab, which consists of pieces of meat cooked on a skewer, is a popular meal enjoyed around the world. The calorie content is not a single, fixed number but rather a range that depends on the specific ingredients used. The type of meat, the fat content of that meat, the marinade, and the cooking method all play a significant role in the final nutritional profile.

The Leaner Choice: Chicken Shish Kebab

A 100g serving of chicken shish kebab is typically the lowest-calorie option among meat varieties, especially when made with skinless breast meat. Data from various sources indicates a range of 120 to 150 calories per 100g. This is due to chicken breast being a lean protein source with minimal fat. For instance, a 100g portion of grilled chicken kebab contains approximately 151 calories, with around 19-20g of protein and just over 3g of fat. Opting for a simple lemon and herb marinade will keep calories lower compared to one with an oil or yoghurt base.

The Higher-Calorie Option: Lamb Shish Kebab

Lamb shish kebabs are often higher in calories due to the naturally higher fat content of the meat compared to chicken. A 100g portion can contain anywhere from 190 to 244 calories or more, depending on the cut and fat percentage. Lamb is still a good source of protein but comes with a higher fat load, including saturated fat. A specific example is a minted lamb shish kebab, which has been recorded at 244 kcal per 100g, with 17g of fat and 14g of protein. The inclusion of fatty trimmings will push the calorie count higher.

How to Create a Healthier Shish Kebab

Making mindful choices during preparation can significantly impact the final calorie count and nutritional value. For a healthier version, consider the following:

Choose Leaner Meats: Opt for chicken breast, turkey, or lean cuts of beef over fattier meats like lamb or ground meat.
Load up on Vegetables: Adding plenty of vegetables such as bell peppers, onions, and zucchini to your skewers not only adds nutrients but also bulk and fiber, making the meal more filling. A beef shish kebab with vegetables can come in at around 246 calories per 100g.
Watch the Marinade and Sauces: Heavy, creamy, or oil-based sauces can add a substantial number of calories. Use a lighter, yoghurt-based or herb and spice marinade and opt for lighter sauces or a simple lemon squeeze when serving.
Control Portion Sizes: A single 100g portion is a good way to control calories, but be aware that many takeaway options are much larger, sometimes 250-300g or more, dramatically increasing the total calorie intake.

Shish vs. Doner Kebab: A Calorie Comparison

It is important to distinguish shish kebabs from doner kebabs, as their calorie and fat profiles are vastly different. A shish kebab, being grilled and typically made with solid pieces of meat, is almost always the healthier, lower-calorie option. A doner kebab, cooked on a rotating spit, consists of processed, high-fat meat slices, and is often served in a large portion with rich sauces, leading to a much higher calorie total.


Feature	Shish Kebab	Doner Kebab
Meat Type	Solid pieces (e.g., chicken, lamb)	Processed, minced meat slices
Cooking Method	Grilled on skewers	Cooked on a rotating spit
Average Calories (per 100g)	Approx. 120-244 kcal	Significantly higher, often >250 kcal/100g
Fat Content	Generally lower, especially chicken	High, due to processed meat and cooking method
Typical Portion Size	Regular portion up to 300g	Often large, exceeding 300g
Overall Health	Leaner, healthier option	Higher in calories, fat, and salt

Conclusion

In summary, a 100g shish kebab is a relatively low-calorie and high-protein meal, especially when prepared with lean chicken and vegetables. The exact calorie count will vary depending on the meat and preparation, but it is generally a healthier choice compared to other popular kebab types like doner. By choosing leaner meats, controlling marinades and sauces, and bulking up on vegetables, you can enjoy a flavorful and satisfying meal while keeping calorie intake in check. For more reliable nutritional information, it is always a good practice to refer to credible sources like USDA National Nutrient Database.

Frequently Asked Questions

Marinades can add a significant number of calories, especially if they are oil-based or contain sugar. Lighter marinades, like those using lemon juice, herbs, and spices, will keep the calorie count lower than heavier, oilier options.

A chicken shish kebab is generally a low-calorie option when made with lean, skinless chicken breast and grilled with minimal oil. However, adding creamy sauces or fatty ingredients can increase the calorie count.

Doner kebabs are typically higher in calories because they are made from processed, higher-fat meat cooked on a vertical rotisserie. This is combined with the generous portion sizes and creamy sauces often used.

To reduce calories, use lean meat (like skinless chicken breast), maximize the vegetable content on your skewer, use a light marinade, and opt for a salad or wholemeal pitta bread instead of regular bread or chips.

No, vegetables like bell peppers, onions, and zucchini are very low in calories and high in fiber, making them an excellent way to add volume and nutrients to your shish kebab without significantly increasing the calorie count.

The calorie range for a 100g shish kebab can be from roughly 120 kcal for a lean chicken version to over 240 kcal for a fattier lamb version. The exact amount depends on the specific ingredients and preparation.

Yes, shish kebabs can be a very healthy part of a balanced diet when prepared correctly. By using lean protein, plenty of vegetables, and light marinades, they can offer a high-protein, nutritious meal.