One of the most popular street foods in Europe, the traditional doner kebab is prepared by marinating cubes of meat overnight before slowly grilling them on a vertical skewer spit. The calories in a kebab vary depending on the type of meat used, but is it really healthy?
Most modern takeaways opt for the cheaper minced version, the "elephant's foot," which typically includes meat with fatty trimmings, processed oils, and fillers like flours. That is why this dish can be high in calories.
What is a kebab?
Although Döner Kebabs are famous throughout Europe, their origins go back to Turkey. It is a traditional Turkish dish, and they are normally consumed in a common way. In addition, they have influenced the gyros of Greece and the shawarmas of Lebanon.
The kebabs are marinated with spices (yogurt is sometimes used to tenderize the meat) and slowly cooked on a rotating vertical spit, over a period of time. Lamb, fish, beef and chicken are meats that are often used to make kebabs; however, vegetarian versions using mushrooms or tofu are also available.
Baked or grilled and served on skewers, kebabs are a hearty, protein-rich meal. They can also be served alongside bulgur, a popular Middle Eastern whole grain that is rich in minerals and low in fat and calories.
Kebab calories
The nutritional statistics are staggering. An average kebab contains about 2000 calories, 80% of the recommended daily intake, and almost double the necessary salt. Kebabs contain the equivalent cooking fat of a glass of wine, which is one of the reasons why one kebab provides 130% of the daily allowance of artificial trans fats, even before we've added the sauces.
Beef döners are very high in fat and Europeans currently eat 42% more saturated fat than recommended. Some kebabs contain 140 grams of fat, twice the maximum daily allowance for women. Nutritionists warn that eating two a week could cause a heart attack within 10 years.
However, the calories vary from the type of kebab we have chosen. The most famous versions are: chicken, lamb or vegetarian.
Pollo
A 100-gram serving of chicken kebab contains 79 calories and 14 grams of protein. The calories in homemade chicken kebab will differ depending on which part of the chicken is used.
Chicken kebabs are low in fiber, fat, and carbs, with a 100-gram serving having just 0,99 grams of fat, 0,7 grams of fiber, and 1,99 grams of carbs. They also contain minerals such as iron and sodium, and trace elements such as vitamin C and vitamin A.
Lamb
In a lamb kebab we can find up to 223 calories per portion of 100 grams. These are higher in fat, providing 14 percent of the RDA for fat and 36 percent of the RDA for cholesterol. Compared to chicken kebabs, lamb kebabs offer more protein: a 100-gram serving has 33,7 grams, or 67% of the daily allowance, which is more than double the amount of protein in a chicken kebab .
Additionally, lamb skewers are a good source of zinc, a mineral required by the body for blood clotting and protein synthesis. It is also high in vitamin B12, which contributes more than 114 percent of the RDA for this essential vitamin to make red blood cells and ensure proper functioning of the body's nervous system.
However, it has always been said that many of the dishes of this type contain the fat of a whole day in a single meal. But by far the worst is the doner kebab. Trans fats, which contribute to coronary heart disease by raising 'bad' cholesterol levels and lowering 'good' cholesterol levels, were found in all kebabs analysed.
Vegetarian or vegan
The vegetarian kebabs have the fewest calories, with a 100-gram serving made with mushrooms, onions, zucchini, and bell peppers containing only 24 calories. Vegetable kebabs are also low in protein and fat content. However, they are good sources of minerals like potassium.
There are some who use a vegan meat made with soy protein, which means it does not contain saturated fat or cholesterol. Soy protein also provides some nutritional benefits that meat does not, such as vitamin C, isoflavones, and dietary fiber.
There are also those made of falafel, which is a dough made from very well crushed chickpeas and seasoned with multiple ingredients and spices. Balls are formed that are fried or baked. This is usually another kebab filling option for vegetarians and vegans.
How to make it healthier?
Kebabs can be high in fat. For a healthier option, we'll opt for a shish kebab, which is a skewer with whole cuts of meat or fish and is usually done on the grill.
Many think they are a healthier fast food option because they are not fried and include bread and salad. However, meat does contain fat and the amount will vary depending on the meat used. The best quality ones use lamb fillet, which is around 10-15% fat. Kebabs made from minced lamb tend to have a higher fat content, closer to 20-25% fat. The chicken ones use thighs and breast with skin. The best way to find out what's in the kebab you're going to order is to ask what meat they use.
When we choose kebabs, we will ask for salad, we will choose dressings carefully, as they can increase the amount of fat and kilojoules, and we will ask for chicken meat instead of minced meat.
It is recommended to follow some recommendations for an increase in calories. In this case, it doesn't matter how impaired we are from alcohol after a night out. It is convenient to choose healthy versions to recover:
- Empty: we can trade a kebab for chicken shish. This is an option with more protein, less fat, and fewer dodgy extras.
- More salad: fibrous vegetables will help fill us up and provide us with additional nutrients. With any luck, we'll be too full to eat the remaining pita bread.
- Avoid the garlic sauce: the traditional yogurt-based version is becoming rarer these days; most of the time it is replaced with cheap mayonnaise which is high in calories and bad fat.
- healthier options: shish kebab with pita bread and salad, and without cheese or mayonnaise.
- Small size: It is advisable to choose a size according to hunger and the amount of food we need. If the kebab is the last meal of the day and we have not been very active, a small size is recommended. We will enjoy the flavor, but without exceeding the calories.
- Pita bread: A serving of pita bread contains 90 calories. Using pita bread for a kebab contains fewer calories than the typical two slices of bread for any sandwich.