Understanding How Much Kafta, the Lebanese Dish, Has in Calories

November 7, 2025 •

4 min read

With so many variations of kafta, the calorie count can vary dramatically, ranging from under 100 calories per small piece to over 500 for a full meal with sides. This makes understanding the specifics crucial for anyone monitoring their intake of this popular Lebanese dish.

Quick Summary

This article provides a comprehensive look at the calories in Lebanese kafta, explaining how different ingredients and cooking techniques influence nutritional value. Learn how to estimate calories based on meat type, preparation, and portion size.

Key Points

Variable Calories: The caloric content of kafta is not fixed, varying widely based on ingredients and preparation.
Meat Matters: Lamb and higher-fat ground beef kafta contain more calories than those made with lean chicken or turkey.
Cooking Method: Grilling is generally lower in calories than pan-frying, as it reduces excess fat.
Side Dishes Impact: Common accompaniments like rice, hummus, and pita bread significantly increase the total meal's calorie count.
Make It Lighter: Opt for lean meats, grill or bake your kafta, and substitute heavy sides with fresh vegetables for a healthier meal.
Portion Control: Pay attention to portion sizes, as a single small piece has far fewer calories than a large serving.

What is Kafta? Unpacking the Core Ingredients

Kafta, also spelled kofta, is a beloved Middle Eastern dish consisting of ground meat—typically beef, lamb, or chicken—blended with finely minced onions, parsley, and a distinctive spice mix. The mixture is then shaped into meatballs, patties, or onto skewers before being grilled, baked, or pan-fried. The exact calorie count is not a single, fixed number; rather, it is highly dependent on several key variables. The fat percentage of the meat is a major determinant, along with the cooking method and any additional ingredients or side dishes.

The Biggest Calorie Factor: Your Choice of Meat

One of the most significant influences on how many calories kafta contains is the type of meat used. Ground beef and lamb generally have higher fat content than chicken or turkey, which directly impacts the overall energy density.

Beef Kafta: Authentic recipes often call for ground beef with a higher fat ratio, like 85/15, to ensure the kafta stays moist and tender. A single serving could range from 200 to over 300 calories, depending on the cut and serving size.
Lamb Kofta: Lamb kafta tends to have a slightly higher calorie count than beef due to its typically higher fat content. A 350g portion can be around 361 calories.
Chicken or Turkey Kafta: For a leaner, lower-calorie option, kafta can be made with ground chicken or turkey. This significantly reduces the calorie and fat content, especially if a higher-quality, leaner cut is chosen.

Preparation and Portions: How You Cook and Serve Matters

Beyond the meat itself, the cooking method and how the dish is served play a critical role in the final calorie calculation. Grilling, for example, allows fat to drip away, while pan-frying requires additional oil that can increase the caloric load.

A Comparison of Kafta Variations


Kafta Variation	Preparation Method	Meat Type	Estimated Calories (Per Serving/Portion)	Key Factors Influencing Calories
Grilled Skewer	Cooked over direct heat	Beef or Lamb	~227-361 kcal	Fat content of the meat, portion size
Baked with Potatoes	Cooked in the oven with vegetables	Beef or Lamb	~316-540 kcal	Added carbohydrates from potatoes, any oils used
Simple Patty	Pan-fried with minimal oil	Beef or Lamb	~73 kcal (per small piece)	Size of the patty, amount of oil used
Lean Chicken/Turkey	Any method, low-fat meat	Chicken or Turkey	Lower than beef/lamb	Very low fat content; add oil to keep moist

The Impact of Side Dishes

Kafta is rarely served alone. Common accompaniments can dramatically alter the total meal's calorie count.

Hummus and Pita: A generous serving of hummus and a warm pita can easily add several hundred calories to your plate.
Rice Pilaf: Serving kafta with a side of traditional rice pilaf increases the carbohydrate and calorie content, as rice is often cooked with butter or oil.
Tahini Sauce or Toum: While flavorful, these creamy sauces can add a significant amount of fat and calories.
Salad: A simple salad with a light, fresh dressing offers a low-calorie way to round out the meal and add valuable vitamins and fiber.

Making Kafta Healthier: Practical Tips

For those seeking to enjoy kafta with a focus on health, several adjustments can be made without sacrificing flavor.

Opt for Leaner Meat: Choose ground chicken, turkey, or leaner cuts of beef (e.g., 93/7) to reduce fat and calories. If using very lean meat, incorporate a small amount of olive oil to maintain moisture.
Master Your Cooking Method: Grill your kafta whenever possible. Grilling drains away excess fat. If baking, place the kafta on a rack to allow fat to drip off.
Control Your Portions: A single kafta skewer is not a typical restaurant portion. Be mindful of serving sizes, especially with high-calorie sides.
Rethink the Sides: Replace heavy rice or pita bread with healthier, fiber-rich alternatives like cauliflower rice or a large fresh vegetable salad. You can also use a small amount of tahini sauce or a light yogurt-based dressing.

A Simple Low-Calorie Kafta Recipe

For a healthier take, try a simple chicken kafta patty recipe. In a bowl, mix ground chicken, finely chopped onion, fresh parsley, and a pinch of 7-spice blend. Form into small patties and pan-fry in a non-stick pan with a minimal spritz of olive oil. Serve with a side of mixed greens and a squeeze of fresh lemon juice.

Conclusion: Informed Choices for Flavorful Eating

Determining the exact calories in kafta depends on a combination of factors, with the type of meat and the preparation method being the most influential. A traditional lamb kofta meal will be more caloric than a lean chicken version. By making conscious choices about your ingredients and cooking style, you can easily control the nutritional profile of this delicious Lebanese dish. Enjoying kafta doesn't mean sacrificing your health goals; it means being an informed and intentional diner.

For more information on nutritional values of food, explore the reliable resources provided by the U.S. Department of Agriculture (USDA) at FoodData Central.

Frequently Asked Questions

Generally, lamb kafta tends to be slightly higher in calories than beef kafta, mainly due to lamb having a higher natural fat content. A 350g portion of lamb kofta can be around 361 calories, while a beef kafta serving might be closer to 315 kcal.

Yes, the cooking method significantly affects the calorie count. Grilling kafta allows excess fat to drip away, resulting in a lower-calorie meal. Pan-frying, on the other hand, adds more fat and calories, while baking can be a healthy option similar to grilling if done correctly.

Absolutely. You can easily create a low-carb kafta dish by using lean ground meat, grilling it, and serving it with a large salad or steamed vegetables instead of rice or pita bread. Cauliflower rice is another popular, low-carb side dish.

To reduce calories, use lean ground meat (chicken, turkey, or extra-lean beef), grill or bake the kafta instead of frying, and be mindful of your side dishes. Swap carb-heavy options like rice and bread for fresh salads.

Yes, kafta can be a very healthy source of protein, especially when made with lean meat. It's a complete protein that provides essential amino acids for muscle repair and growth. The healthiness depends on the fat content and overall preparation.

The shape (meatball vs. kebab) has no impact on calories. The calorie count depends entirely on the meat used, fat content, and how it's cooked. The kebab form might allow for more fat to drain during grilling, but the difference is minimal.

Kafta spices, such as cinnamon, cumin, and coriander, contain negligible calories. The bulk of the calories comes from the ground meat and any added fats. The spices contribute immense flavor without adding to the caloric load.