Middle Eastern Food Calories: 29 Dishes Compared

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Lowest-calorie Middle Eastern foods: Beet Hummus, 70 calories (2 tbsp, 30 g). Most protein: Chicken Shawarma, 37 g (1 wrap, 280 g).

We have nutrition pages for 29 Middle Eastern foods. Per serving they run from 70 calories for Beet Hummus (2 tbsp (30 g)) to 590 calories for Gyros (1 gyros wrap (350 g)). Each row links to the full page for that item.

Lowest calories70calBeet HummusHighest calories590calGyrosMost protein37gChicken Shawarma

Beet Hummus2 tbsp (30 g)70calProtein 2 g · Carbs 7 g · Fat 4 gBaba Ganoush60 g (1/4 cup)120calProtein 2 g · Carbs 8 g · Fat 10 gTabbouleh100 g (1 cup)120calProtein 3 g · Carbs 14 g · Fat 7 gNutty Baklava1 piece (50 g)150calProtein 3.5 g · Carbs 15 g · Fat 8.5 gHummus100 g (commercial hummus)166calProtein 7.9 g · Carbs 20 g · Fat 9 gBeetroot Hummus100 g (about 1/3 cup)170calProtein 5 g · Carbs 18 g · Fat 8 gDolmades5 pieces (138 g)180calProtein 4 g · Carbs 22 g · Fat 8 gKibbeh2 pieces (80 g)180calProtein 12 g · Carbs 12 g · Fat 10 gLabneh with Za'atar1 serving (110 g, 1/2 cup)180calProtein 12 g · Carbs 6 g · Fat 12 gMuhammara Dip100 g (about 1/2 cup)200calProtein 3.3 g · Carbs 13.3 g · Fat 13.3 gFul Medames1 cup (241 g)210calProtein 10 g · Carbs 28 g · Fat 8 gShakshuka1 serving (250 g, with 2 large eggs)220calProtein 12 g · Carbs 12 g · Fat 14 gAdana Kebab100 g225calProtein 25 g · Carbs 2 g · Fat 17.5 gPide100 g (plain pide bread)260calProtein 9 g · Carbs 48 g · Fat 3 gMujaddara1 cup (200 g)264calProtein 12 g · Carbs 45 g · Fat 10 gLahmacun (Turkish Pizza)1 piece (about 150 g)270calProtein 12 g · Carbs 38 g · Fat 8 gKoshari1 serving (300 g)280calProtein 10 g · Carbs 50 g · Fat 6 gTahdig1 serving (about 150 g)280calProtein 5 g · Carbs 42 g · Fat 10 gManti (Turkish Dumplings)1 serving (150 g)290calProtein 14 g · Carbs 32 g · Fat 12 gZa'atar Manakish1 piece (120 g)300calProtein 8 g · Carbs 40 g · Fat 12 gFattoush Salad1 cup (200 g)316calProtein 4.7 g · Carbs 30 g · Fat 20 gManakish1 piece (about 120 g)320calProtein 10 g · Carbs 42 g · Fat 12 gBorek100 g (1 serving)330calProtein 12 g · Carbs 24 g · Fat 18 gFalafel6 pieces (170 g)330calProtein 13 g · Carbs 32 g · Fat 18 gGreek Gyros1 traditional gyros wrap (350 g)415calProtein 35 g · Carbs 49 g · Fat 12 gChicken Shawarma1 wrap (280 g)420calProtein 37 g · Carbs 35 g · Fat 15 gDöner Kebab1 wrap (280 g)450calProtein 25 g · Carbs 40 g · Fat 22 gShawarma1 chicken shawarma wrap (280 g)471calProtein 29 g · Carbs 47 g · Fat 17 gGyros1 gyros wrap (350 g)590calProtein 31 g · Carbs 49 g · Fat 27 g

Middle Eastern food calories per serving

These 22 rows are per serving, piece or wrap. The serving is in the second column, so compare two rows only when the weights match.

Item	Serving	Calories	Protein	Carbs	Fat
Beet Hummus	2 tbsp (30 g)	70	2 g	7 g	4 g
Baba Ganoush	60 g (1/4 cup)	120	2 g	8 g	10 g
Nutty Baklava	1 piece (50 g)	150	3.5 g	15 g	8.5 g
Dolmades	5 pieces (138 g)	180	4 g	22 g	8 g
Kibbeh	2 pieces (80 g)	180	12 g	12 g	10 g
Labneh with Za'atar	1 serving (110 g, 1/2 cup)	180	12 g	6 g	12 g
Ful Medames	1 cup (241 g)	210	10 g	28 g	8 g
Shakshuka	1 serving (250 g, with 2 large eggs)	220	12 g	12 g	14 g
Mujaddara	1 cup (200 g)	264	12 g	45 g	10 g
Lahmacun (Turkish Pizza)	1 piece (about 150 g)	270	12 g	38 g	8 g
Koshari	1 serving (300 g)	280	10 g	50 g	6 g
Tahdig	1 serving (about 150 g)	280	5 g	42 g	10 g
Manti (Turkish Dumplings)	1 serving (150 g)	290	14 g	32 g	12 g
Za'atar Manakish	1 piece (120 g)	300	8 g	40 g	12 g
Fattoush Salad	1 cup (200 g)	316	4.7 g	30 g	20 g
Manakish	1 piece (about 120 g)	320	10 g	42 g	12 g
Falafel	6 pieces (170 g)	330	13 g	32 g	18 g
Greek Gyros	1 traditional gyros wrap (350 g)	415	35 g	49 g	12 g
Chicken Shawarma	1 wrap (280 g)	420	37 g	35 g	15 g
Döner Kebab	1 wrap (280 g)	450	25 g	40 g	22 g
Shawarma	1 chicken shawarma wrap (280 g)	471	29 g	47 g	17 g
Gyros	1 gyros wrap (350 g)	590	31 g	49 g	27 g

Middle Eastern food calories per 100 g

These 7 rows are all per 100 g, so they compare directly.

Item	Serving	Calories	Protein	Carbs	Fat
Tabbouleh	100 g (1 cup)	120	3 g	14 g	7 g
Hummus	100 g (commercial hummus)	166	7.9 g	20 g	9 g
Beetroot Hummus	100 g (about 1/3 cup)	170	5 g	18 g	8 g
Muhammara Dip	100 g (about 1/2 cup)	200	3.3 g	13.3 g	13.3 g
Adana Kebab	100 g	225	25 g	2 g	17.5 g
Pide	100 g (plain pide bread)	260	9 g	48 g	3 g
Borek	100 g (1 serving)	330	12 g	24 g	18 g

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Lowest calorie Middle Eastern foods per serving

1. Beet Hummus: 70 calories, 2 g protein, per 2 tbsp (30 g)
2. Baba Ganoush: 120 calories, 2 g protein, per 60 g (1/4 cup)
3. Nutty Baklava: 150 calories, 3.5 g protein, per 1 piece (50 g)
4. Dolmades: 180 calories, 4 g protein, per 5 pieces (138 g)
5. Kibbeh: 180 calories, 12 g protein, per 2 pieces (80 g)

Highest protein Middle Eastern foods per serving

1. Chicken Shawarma: 37 g protein, 420 calories, per 1 wrap (280 g)
2. Greek Gyros: 35 g protein, 415 calories, per 1 traditional gyros wrap (350 g)
3. Gyros: 31 g protein, 590 calories, per 1 gyros wrap (350 g)
4. Shawarma: 29 g protein, 471 calories, per 1 chicken shawarma wrap (280 g)
5. Döner Kebab: 25 g protein, 450 calories, per 1 wrap (280 g)

Frequently Asked Questions

How many calories are in chicken shawarma?

A serving of chicken shawarma (1 wrap (280 g)) has 420 calories, with 37 g of protein, 35 g of carbs and 15 g of fat.

How many calories are in falafel?

A serving of falafel (6 pieces (170 g)) has 330 calories, with 13 g of protein, 32 g of carbs and 18 g of fat.

How many calories are in hummus?

100 g of hummus has 166 calories, with 7.9 g of protein, 20 g of carbs and 9 g of fat.

How many calories are in a gyros?

A serving of gyros (1 gyros wrap (350 g)) has 590 calories, with 31 g of protein, 49 g of carbs and 27 g of fat.

Is Middle Eastern food high in calories?

It depends on the dish. In this chart the wraps are the heaviest: Gyros has 590 calories per wrap and Shawarma has 471. Mezze are lighter: Beet Hummus has 70 calories per 2 tbsp (30 g) and Baba Ganoush has 120 per 60 g.

Is Middle Eastern food healthy?

Many dishes here give protein and fiber for moderate calories. Ful Medames has 10 g of protein and Mujaddara has 12 g per serving, and Tabbouleh has 120 calories per 100 g. Fried items, pastry and large wraps raise the total, so check the serving size in each row.

More calorie charts

Compare other groups the same way: rice dishes, beans and chickpeas, dal and lentils, chicken calories by cut, egg dishes, salads, bread, cheese by type, burgers. For a single food, search the full calories and nutrition index, or work out your daily target with the calorie calculator.