How many calories are in a chicken shawarma wrap?
One packaged chicken shawarma wrap weighs 348 g and carries 480 calories. Per 100 g the wrap runs 138 calories, which is light for a sandwich — the tzatziki does the work that cheese and dressing do elsewhere. The catch sits two rows down: 1,020 mg of sodium and 7.0 g of saturated fat.
You'd need to walk about 96 minutes to burn the 480 calories in one wrap (348 g).
How long does it take to burn off 480 kcal of shawarma wrap?
One wrap (348 g) is 480 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 480 kcal |
|---|---|
| Walking, brisk | 1 hr 36 min |
| Cycling, moderate | 1 hr |
| Swimming, moderate | 1 hr 9 min |
| Jogging | 56 min |
| Weight training, moderate | 1 hr 47 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (348 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Chicken shawarma wrap quick facts
- US servings, from one ounce to the whole wrap
- Bowls, naan plates and other shawarma formats
- Sodium is the row that bites
- How does a chicken shawarma wrap compare?
- Most popular chicken shawarma wrap brands
- Chicken shawarma wrap FAQs
Chicken shawarma wrap quick facts
Shawarma is one of the few popular sandwiches with no Foundation, SR Legacy or FNDDS entry of its own, so the number below comes from a labeled product rather than a lab average: FDC 2464954, a chicken shawarma lavash wrap with tomato, tzatziki and feta sold by Whole Foods Market. That is the food in the picture and the food people mean when they type the question — bread, meat, sauce and all, weighed as one object.
The manufacturer's serving is half a wrap, 174 g. The column below shows the whole 348 g wrap, since almost nobody wraps up the second half and saves it. Doubling the label serving is our own arithmetic from the USDA figures, not a USDA serving.
| Nutrient | Per 100 g | Per 1 wrap (348 g) | % Daily Value |
|---|---|---|---|
| Calories | 138 | 480 | — |
| Total fat | 4.6 g | 16.0 g | 21% |
| Saturated fat | 2.01 g | 7.0 g | 35% |
| Carbohydrate | 15.52 g | 54.0 g | 20% |
| Dietary fiber | 1.7 g | 5.9 g | 21% |
| Total sugars | 1.72 g | 6.0 g | — |
| Protein | 9.2 g | 32.0 g | 64% |
| Sodium | 293 mg | 1020 mg | 44% |
| Cholesterol | 29 mg | 101 mg | 34% |
| Potassium | 172 mg | 599 mg | 13% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
There is no added sugars row because the manufacturer does not declare one for this product. The 1.72 g of total sugars per 100 g is small and comes from the tomato, the onion and the yogurt in the sauce, not from anything sweetened. The Daily Values used above are the FDA reference amounts printed on every US label.
US servings, from one ounce to the whole wrap
| Serving | Weight | Calories |
|---|---|---|
| 1 oz | 28 g | 39 kcal |
| Quarter wrap, one bite-sized piece | 87 g | 120 kcal |
| Half a wrap, the label serving | 174 g | 240 kcal |
| One whole wrap | 348 g | 480 kcal |
| Per 100 g | 100 g | 138 kcal |
Only one of those rows is a USDA serving: the 174 g half. The quarter, the ounce and the full wrap are our own arithmetic from the 138-calories-per-100-g figure, scaled straight down or up.
That single distinction explains most of the confusion around this sandwich. Someone reads 240 on the sleeve, logs 240, and eats 480. The half-wrap serving also carries 16.0 g of protein, 27.0 g of carbohydrate and 510 mg of sodium — every row doubles with the calories, sodium included.
If you buy shawarma from a counter rather than a chiller, weigh it once. Deli wraps run heavier than packaged ones because the meat is scooped rather than portioned, and 100 extra grams of filling is another 138 calories on the same bread.
Bowls, naan plates and other shawarma formats
| Version | Per 100 g | Typical portion | Calories |
|---|---|---|---|
| Chicken shawarma lavash wrap | 138 kcal | one wrap, 348 g | 480 kcal |
| Chicken shawarma rice bowl | 147 kcal | 1 cup, 136 g | 200 kcal |
| Chicken shawarma bowl with tzatziki | 125 kcal | one kit, 512 g | 640 kcal |
| Shawarma-style chicken with pearled couscous | 114 kcal | one bowl, 255 g | 291 kcal |
| Chicken shawarma with naan and tahini | 154 kcal | half a container, 573 g | 882 kcal |
Per gram, two of the bowls are the lightest things on this list. The couscous version is 114 calories per 100 g and the tzatziki bowl 125, both below the wrap's 138. Per meal the large kits are the heaviest, because a bowl is packed by volume and a wrap is limited by how much the bread will hold. A 512 g tzatziki bowl lands at 640 calories and a naan-and-tahini plate at 882 — nearly double the wrap.
The naan plate is the clearest example of what sauce does. Swapping tzatziki for tahini takes fat from 4.6 g to 8.03 g per 100 g, and tahini is the reason, not the chicken.
Rice changes a different row. A shawarma rice bowl is 147 calories per 100 g but only 5.88 g of protein, against 9.2 g in the wrap, because rice takes up space the meat had. A 1 cup portion is a tidy 200 calories, though it is closer to a side than a lunch.
Sodium is the row that bites
One wrap delivers 1,020 mg of sodium, 44% of the Daily Value, or roughly half a teaspoon of table salt in a sandwich you can eat in six minutes. The Dietary Guidelines for Americans set the adult ceiling at 2,300 mg a day, so a single wrap spends close to half of it. Brined chicken, feta and salted bread each contribute; there is no one culprit to remove.
Saturated fat is the second row to read. At 7.0 g, one wrap is 35% of the Daily Value, and that comes mostly from the feta and the yogurt sauce rather than the meat.
The good news sits in the same column. Protein is 32.0 g, 64% of the Daily Value, which is more than most people get from a lunch of this size, and fiber is 5.9 g, 21% of the Daily Value, thanks to the lavash and the vegetables. MyPlate counts a wrap like this as a solid protein food — the sodium is what stops it being a free win. If you're watching salt, half a wrap plus a plain salad gets the protein without the second 510 mg.
How does a chicken shawarma wrap compare?
| Sandwich | Per 100 g | US serving | Calories |
|---|---|---|---|
| Chicken shawarma wrap | 138 kcal | one wrap, 348 g | 480 kcal |
| Gyro sandwich | 184 kcal | one sandwich, 200 g | 368 kcal |
| Grilled chicken wrap, fast food | 252 kcal | one sandwich, 161 g | 406 kcal |
| Grilled chicken in tortilla with lettuce, cheese and ranch | 222 kcal | one item, 123 g | 273 kcal |
Two numbers move in opposite directions here. The shawarma wrap is the lightest of the four per 100 g at 138 calories, and the heaviest of the four per sandwich at 480. A fast-food grilled chicken wrap is nearly double the density, 252 calories per 100 g, because cheese and creamy dressing replace tzatziki: fat goes from 4.6 g to 10.42 g per 100 g. It still comes in lower on the plate, purely because it weighs 161 g.
Our take: the shawarma wrap is the better build and the bigger meal, and those two facts are not in conflict. Eaten whole, it is a 480-calorie lunch with 32.0 g of protein and a sodium bill of 1,020 mg — fine once in a day, awkward if dinner is also salty. Eaten as the label intends, 240 calories and 16.0 g of protein, it is one of the cheapest protein-per-calorie sandwiches in the chiller. The gyro is the lower-calorie sandwich only because it is smaller; per gram it carries more fat, since lamb and beef bring more than marinated chicken does.
Most popular chicken shawarma wrap brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Whole Foods Market Chicken Shawarma Lavash Wrap | 138 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Chicken shawarma wrap FAQs
How many calories are in a chicken shawarma wrap?
480 calories for a full 348 g packaged wrap, at 138 calories per 100 g. The label counts half a wrap, 174 g, as one serving at 240 calories, so the number you see on the sleeve is half the number you eat if you finish the whole thing in one sitting.
How much protein is in a chicken shawarma wrap?
32.0 g of protein in one 348 g wrap, which is 64% of the Daily Value and more than most sandwiches this size deliver. Half a wrap still brings 16.0 g. The chicken carries almost all of it; the feta and the yogurt sauce add the rest.
How much sodium is in a shawarma wrap?
1,020 mg of sodium in the full wrap, 44% of the Daily Value and roughly half a teaspoon of table salt. Half a wrap is 510 mg. The Dietary Guidelines cap adults at 2,300 mg a day, so one wrap eats close to half of that before dinner.
How many calories are in half a chicken shawarma wrap?
240 calories for the 174 g half that USDA lists as the label serving. That half also carries 16.0 g of protein, 27.0 g of carbohydrate and 510 mg of sodium. Cutting the wrap in two is the simplest way to keep a shawarma lunch under 300 calories.
Chicken shawarma wrap vs gyro: which has fewer calories?
The gyro wins on the plate, 368 calories for a 200 g sandwich against 480 for the 348 g shawarma wrap. Per 100 g the order flips: shawarma is 138 and the gyro 184, because lamb and beef carry more fat than marinated chicken breast. Size decides here, not meat.
Is a shawarma bowl lower in calories than a wrap?
A shawarma rice bowl runs 147 calories per 100 g, slightly above the wrap's 138, but a 1 cup 136 g portion is only 200 calories. Bowls sold as full meal kits are the trap: one 512 g tzatziki bowl is 640 calories and a naan-and-tahini plate 882.
Is chicken shawarma healthy?
One wrap gives 32.0 g of protein and 5.9 g of fiber, 64% and 21% of the Daily Value, for 480 calories. The two rows to watch are saturated fat at 7.0 g, 35% of the Daily Value, and sodium at 1,020 mg. Half a wrap with a salad halves both.
How many carbs are in a chicken shawarma wrap?
54.0 g of carbohydrate in a full 348 g wrap, 20% of the Daily Value, with 5.9 g of that as fiber and 6.0 g as total sugars. The lavash bread accounts for most of it. A rice bowl at 1 cup, 136 g, drops the carbohydrate to about 26 g.
Similar foods
- Lasagna — 286 cal per piece
- Chicken Chow Mein — 288 cal per cup
- Half And Half — 20 cal per tbsp
- Toor Dal — 348 cal per cup
- Shrimp Pad Thai — 294 cal per cup
- Snow Cone — 256 cal per snow cone
Count it without the math
Point the camera at the plate and BodyPal counts the wrap for you, sauce and all.
