How healthy is chicken shawarma wrap?
Is chicken shawarma wrap healthy? Yes, in moderate portions. Chicken shawarma wrap scores 36/100 on the HowHealthyIs Score: 100 g provides 199 kcal, 12 g protein and 1.6 mg iron. A chicken shawarma wrap combines spiced grilled thigh meat with garlic sauce and pickles in flatbread: a good amount of protein, with most of the fat coming from the sauce. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Chicken shawarma wrap ranks higher than 36% of them.
Counts in favor (% daily value per 100 kcal)
- Protein12%
- Iron4%
- Vitamin E4%
- Magnesium3%
- Vitamin A2%
- Potassium2%
- Fiber2%
- Calcium2%
- Vitamin C2%
Counts against
- Saturated fat3%
- Added sugars0%
- Sodium11%
Raw NRF9.3: 35 minus 14 = 21. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in chicken shawarma wrap?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 199 kcal | 647 kcal | |
| Protein | 12 g | 40 g | 79% |
| Carbohydrates | 18 g | 57 g | 21% |
| Fiber | 1.2 g | 3.8 g | 14% |
| Sugars | 1.1 g | 3.5 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 8.7 g | 28 g | 36% |
| Saturated fat | 1.3 g | 4.2 g | 21% |
| Omega-3 fats | 0.4 g | 1.3 g | |
| Vitamins | |||
| Vitamin A | 43 µg | 141 µg | 16% |
| Vitamin C | 3.1 mg | 10 mg | 11% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 1.3 mg | 4.4 mg | 29% |
| Vitamin K | 14 µg | 45 µg | 38% |
| Vitamin B12 | 0.3 µg | 1 µg | 41% |
| Folate | 59 µg | 191 µg | 48% |
| Minerals | |||
| Calcium | 47 mg | 154 mg | 12% |
| Iron | 1.6 mg | 5.2 mg | 29% |
| Potassium | 222 mg | 722 mg | 15% |
| Magnesium | 23 mg | 76 mg | 18% |
| Zinc | 1.1 mg | 3.5 mg | 32% |
| Sodium | 485 mg | 1576 mg | 69% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard chicken shawarma wrap?
We estimate chicken shawarma wrap from this standard recipe (one serving, about 325 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Modeled with raw chicken thigh that loses weight on the grill; toum is modeled as canola oil, garlic and lemon.
| Ingredient | Amount |
|---|---|
| 1 large pita or flatbread | 90 g |
| Chicken thigh, marinated and grilled | 150 g |
| Yogurt in the marinade | 15 g |
| Olive oil in the marinade | 8 g |
| Lemon juice | 5 g |
| Garlic in the marinade | 3 g |
| Cumin | 1 g |
| Paprika | 1 g |
| Turmeric | 0.5 g |
| Cinnamon | 0.3 g |
| Salt | 2 g |
| Garlic sauce: oil | 12 g |
| Garlic sauce: garlic | 3 g |
| Garlic sauce: lemon | 2 g |
| Tomato | 30 g |
| Pickles | 20 g |
| Lettuce | 20 g |
Why is chicken shawarma wrap good for you?
- 40 g protein in 1 wrap, 79% of the daily value. Protein contributes to the maintenance of muscle mass.
- 191 µg folate in 1 wrap, 48% of the daily value. Folate contributes to normal blood formation.
- 1 µg vitamin B12 in 1 wrap, 41% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
Good ways to use it
- Asking for extra salad and less sauce
- A plate with salad instead of the bread
What should you watch out for?
- Toum garlic sauce is mostly oil, and shops are generous with it.
- Pickles and seasoned meat make it salty.
What can you eat instead of chicken shawarma wrap?
Foods you can use the same way with a higher HowHealthyIs Score.