How healthy is döner kebab?
Is döner kebab healthy? Yes, in moderate portions. Döner kebab scores 23/100 on the HowHealthyIs Score: 100 g provides 188 kcal, 12 g protein and 1.5 mg iron. A döner kebab in pita gives plenty of protein, iron and vitamin B12, but the meat is usually fatty and salty, so it is a hearty meal rather than a light one. 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). Döner kebab ranks higher than 23% of them.
Counts in favor (% daily value per 100 kcal)
- Protein13%
- Iron4%
- Vitamin A3%
- Potassium3%
- Magnesium3%
- Calcium2%
- Fiber2%
- Vitamin C2%
- Vitamin E1%
Counts against
- Saturated fat9%
- Added sugars0%
- Sodium8%
Raw NRF9.3: 32 minus 17 = 15. 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 döner kebab?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 188 kcal | 602 kcal | |
| Protein | 12 g | 39 g | 78% |
| Carbohydrates | 16 g | 51 g | 19% |
| Fiber | 1 g | 3.3 g | 12% |
| Sugars | 1.5 g | 4.7 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 8 g | 26 g | 33% |
| Saturated fat | 3.3 g | 11 g | 53% |
| Omega-3 fats | 0.1 g | 0.4 g | |
| Vitamins | |||
| Vitamin A | 49 µg | 156 µg | 17% |
| Vitamin C | 2.8 mg | 8.9 mg | 10% |
| Vitamin D | <0.1 µg | 0.2 µg | 1% |
| Vitamin E | 0.2 mg | 0.7 mg | 4% |
| Vitamin K | 13 µg | 41 µg | 34% |
| Vitamin B12 | 1 µg | 3.2 µg | 135% |
| Folate | 65 µg | 208 µg | 52% |
| Minerals | |||
| Calcium | 48 mg | 154 mg | 12% |
| Iron | 1.5 mg | 4.7 mg | 26% |
| Potassium | 236 mg | 756 mg | 16% |
| Magnesium | 20 mg | 64 mg | 15% |
| Zinc | 2.1 mg | 6.7 mg | 61% |
| Sodium | 352 mg | 1127 mg | 49% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard döner kebab?
We estimate döner kebab from this standard recipe (one serving, about 320 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Modeled with grilled ground lamb; commercial döner meat varies a lot in fat and salt.
| Ingredient | Amount |
|---|---|
| 1 pita bread | 80 g |
| Döner meat (grilled lamb) | 120 g |
| Salt in the meat | 1.5 g |
| Lettuce | 30 g |
| Tomato | 40 g |
| Onion | 20 g |
| Yogurt sauce | 30 g |
| Garlic | 2 g |
Why is döner kebab good for you?
- 3.2 µg vitamin B12 in 1 pita or wrap, 135% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
- 39 g protein in 1 pita or wrap, 78% of the daily value. Protein contributes to the maintenance of muscle mass.
- 6.7 mg zinc in 1 pita or wrap, 61% of the daily value. Zinc contributes to the normal function of the immune system.
Good ways to use it
- Choosing chicken döner with extra salad for a lighter version
- Skipping the fries and creamy sauces
What should you watch out for?
- Commercial döner meat is often a processed mix of meat, fat and salt.
- Fries, extra sauces and large wraps add up quickly.
What can you eat instead of döner kebab?
Foods you can use the same way with a higher HowHealthyIs Score.