Is chicken shawarma sandwich healthy?

Chicken shawarma sandwich has become a popular meal, especially for those looking for a quick and tasty lunch or dinner option. But is eating a chicken shawarma sandwich actually good for you? There are a few things to consider when determining if this sandwich is a nutritious choice or not.

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What is in a chicken shawarma sandwich?

A basic chicken shawarma sandwich contains thin slices of seasoned chicken thigh meat stacked in a pita or wrap bread. The chicken is usually marinated in a mixture of spices and olive oil or yogurt and then roasted on a rotisserie grill. The spices used vary but commonly include cumin, turmeric, cinnamon, nutmeg, cardamom, paprika, coriander, garlic, and lemon juice.

In the sandwich, the chicken is accompanied by shredded lettuce, tomatoes, onions, and often tahini sauce or hummus. Some variations may also include pickled turnips, hot sauce, french fries, or garlic sauce.

Nutritional profile

The nutritional value of a chicken shawarma sandwich can vary greatly depending on the size, ingredients used, and quantities added. But in general, a chicken shawarma sandwich containing a standard 6-inch pita, 3 ounces of chicken, lettuce, tomato, onion, and tahini sauce has around 500 calories, 25g protein, 15g fat, 60g carbs, and 600mg sodium.

Using whole wheat pita, loading up on the vegetable toppings, and going easy on high-calorie sauces like tahini or hummus can help make your chicken shawarma sandwich more nutritious.

Pros

Here are some of the potential health benefits of eating a chicken shawarma sandwich in moderation:

Provides lean protein – Chicken is an excellent source of protein while being lower in fat than red meat.
Contains vegetables – Lettuce, tomato, onion add fiber, vitamins, and minerals.
Has some healthy fats – Small amounts of hummus or tahini provide healthy unsaturated fats.

May include probiotics – Some tzatziki sauces are probiotic-rich.
Offers variety of flavors and textures – The mix of ingredients and spices is nutritious and appealing.
Can be high in whole grains – Using whole grain pita provides important nutrients.

Cons

There are also some potential downsides to keep in mind when eating a chicken shawarma sandwich regularly:

Can be high in calories – Large pitas, high-fat sauces, and fried extras boost calories.
Often high in sodium – Marinated meats and flavorful sauces increase the sodium content.

May lack nutrients – Depending on toppings, some vital nutrients like calcium or vitamin C could be missing.
Easy to overeat – Big portions and Street food style can lead to eating more than needed.
Risk of foodborne illness – Improperly handled chicken raises the risk for food poisoning.

Processed meats may increase cancer risk – Heavily preserved meats may have carcinogenic effects.

Is chicken shawarma healthy for weight loss?

Chicken shawarma can be a good option if you’re trying to lose weight, depending on how it’s prepared. Some tips for making your chicken shawarma sandwich lower in calories and better for weight loss:

Use a small whole wheat pita or wrap instead of large bread.

Limit high-fat sauces like hummus, tahini or creamy dressings.
Load up on vegetables like lettuce, cucumber, tomato and onion.
Choose plain chicken shawarma instead of chicken shawarma with fries inside the sandwich.

Opt for light yogurt-based sauces like tzatziki instead of hummus or tahini.
Avoid heavy extras like french fries, fried onion rings or garlic sauce.
Watch your portion sizes and avoid overeating.

Overall, chicken shawarma sandwich can be a tasty higher protein and moderate calorie lunch or dinner choice when ordered wisely, helping support healthy weight management.

How does chicken shawarma sandwich affect your cholesterol?

Chicken is typically considered a lean, lower-cholesterol meat. However, the way chicken shawarma is prepared and what it’s served with affects its impact on cholesterol levels:

Chicken thigh meat has slightly more fat than chicken breast.

Oil-based marinades add some saturated fat to the chicken.
High-fat sauces like hummus or tahini increase overall fat and cholesterol.
Frying extras like onion rings or fries adds trans and saturated fat.

On the flip side, the vegetable toppings provide cholesterol-lowering fiber. And yogurt-based sauces are lower in saturated fat than tahini- or oil-based sauces. Overall, chicken shawarma sandwich in moderation is unlikely to significantly impact blood cholesterol for most people. Those with high cholesterol or heart disease should take care in choosing healthier toppings and sides.

Does chicken shawarma sandwich affect blood sugar levels?

For most people, chicken shawarma sandwich is unlikely to cause major spikes in blood sugar. However, those with diabetes or prediabetes should take note of a few factors:

Large pita bread servings quickly increase carbohydrates.

Thigh meat is slightly higher in fat than chicken breast.
High-carb extras like fries or rice further raise carb content.
Pre-marinated meats may contain added sugars.

High-fat sauces impact blood sugar due to high calories.

To help manage blood sugar when eating chicken shawarma, opt for a whole wheat pita or wrap, load up on vegetables, and avoid fried, high-calorie extras. Stick to small amounts of low-sugar sauces like tahini and watch portion sizes.

Does it provide important vitamins and minerals?

Chicken shawarma sandwich can provide a range of vitamins and minerals, especially when plenty of fresh vegetables are included:

Vitamin C – Tomatoes, onion, lemon juice
Vitamin A – Tomatoes, lettuce, carrots, garlic
Folate – Pita bread, hummus, tahini

Potassium – Tomato, onion, hummus, yogurt sauce
Iron – Chicken, tahini
Zinc – Chicken, chickpeas in hummus

Calcium – Yogurt sauce, tahini

Be sure to include tomato, onion, lettuce and your choice of hummus, tahini or yogurt sauce to get the most nutrients. Whole grain pita also provides important vitamins and minerals like folate.

Should you eat chicken shawarma sandwich every day?

Here are some factors to consider when deciding if eating a chicken shawarma sandwich every day is healthy:

High sodium content may increase risk of high blood pressure when consumed daily.
Pre-marinated meats and oil-based sauces are high in saturated fat.
Eating chicken thigh meat daily instead of leaner cuts may increase cholesterol.

Large portions provide high calories, which could lead to weight gain.
Prepared at restaurants, ingredients like chicken may not always be fresh.

Based on these cons, eating chicken shawarma every single day is not necessarily recommended. However, enjoying a chicken shawarma sandwich 3-4 times per week can be healthy if you take care to order a light preparation with plenty of fresh vegetables. Pair it with low-calorie side dishes and be cautious of heavy sauces and fried extras if eating frequently.

How to make a healthy chicken shawarma sandwich

You can customize your chicken shawarma sandwich to be as healthy as possible by following these tips:

Choose a small whole wheat pita or wrap instead of white flour-based or large bread.
Opt for grilled chicken breast instead of higher-fat thigh meat.

Load up on vegetables like lettuce, tomato, cucumber, onion.
Use plain Greek yogurt instead of tahini or hummus-based sauce.
Skip fried extras like fries or onion rings.

Flavor with lemon juice instead of heavy dressings.
Add herbs and spices like parsley, mint, coriander instead of salt.

Preparing your chicken shawarma sandwich at home allows you full control over the ingredients and portions. Make it even healthier by pairing your sandwich with fresh fruit or a side salad instead of fries or chips.

Healthier chicken shawarma sandwich recipe

This lighter chicken shawarma sandwich recipe packs plenty of flavor without the excess calories:

Ingredients

1 whole wheat pita or wrap
3 oz grilled chicken breast, sliced

1/4 cup diced tomato
1/4 cup thinly sliced onion
1/4 cup shredded lettuce or cabbage

2 tbsp plain Greek yogurt
1 tsp lemon juice
1 tbsp fresh parsley, chopped

1 tbsp fresh mint, chopped

Instructions

Cook chicken breast until fully cooked and juicy. Slice into thin strips.
Toss chicken with lemon juice and season with salt and pepper.

Spread yogurt sauce inside the pita or on wrap. Add chicken and vegetables.
Top with fresh parsley and mint. Serve immediately.

Net carbs: 33g / Calories: 310 / Protein: 28g / Fat: 3g / Fiber: 4g / Sodium: 400mg

Conclusion

Chicken shawarma sandwich can be a healthy meal when prepared properly. Choosing whole grain bread, leaner cuts of chicken, going easy on sauces, and loading up on veggies provides important nutrients without excess calories and sodium. Making your chicken shawarma sandwich at home allows you to control the ingredients. While delicious, eating chicken shawarma daily may provide too much sodium and saturated fat. Enjoying a lighter chicken shawarma sandwich a few times a week can fit into an overall balanced diet.