With over 20,000 kebab shops in the UK, 1.3 million dishes sold every day, and the industry estimated to be worth £2.8 billion – Britons truly love the traditional Turkish takeaway.
Kebabs first arrived on British shores in the 1940s, thanks to Soho’s Istanbul Restaurant, with eateries featuring – the now ubiquitous – rotating meat spits starting to appear twenty years later.
Today, nearly every town across the country features at least one independent kebab shop, with upmarket chains – such as German Döner Kebab – following suit, eager to cash in on the post-pub market and cater to fast food fans who are fed up of fried chicken or burgers.
However, the meal is certainly not the choice of takeaway for the health conscious; there’s an estimated 2,500 calories – the NHS’ full daily allowance for an adult man – to be found in a typical portion of döner meat and chips.
But while kebabs are often criticised for their high fat and salt content, nutritionists say they can be a better option than many people realise – if you order wisely.
‘The goal isn’t to turn a kebab into a healthy food but to make small changes that improve the overall balance of the meal,’ registered nutritionist Rob Hobson tells the Daily Mail.
Unlike heavily processed fast food, a kebab can contain a good source of protein from grilled meat, alongside nutrient-rich vegetables like lettuce, tomatoes and onions, and gut-health-boosting pickles.
The biggest health pitfalls often come from oversized portions, creamy sauces and calorific sides such as chips.
A middle eastern speciality of succulent pieces of grilled meat, often served with salad or rice
By making a few smart choices when ordering, our expert says it is possible to cut hundreds of calories, reduce saturated fat and increase fibre intake – without sacrificing flavour.
With that in mind, we asked Hobson, author of Unprocess Your Life, to take a look at a typical kebab shop menu and rate them out of five.
Read on to find out how your choice of dish fared…
Shish kebab
Before getting into health swaps, our nutritionist says there is a single menu item that is a good choice for health-conscious diners or people on a diet – a shish kebab, a Middle Eastern speciality of succulent pieces of grilled meat, often served with salad or rice.
‘If you’re looking for the healthiest option on a typical kebab shop menu, then chicken shish would probably be my first choice,’ says Hobson.
‘One of the reasons is that it’s usually made from whole cuts of chicken that have been marinated and grilled on skewers.
‘Unlike some other kebab options, you’re generally getting recognisable pieces of meat rather than something that has been minced, processed or compressed. From a nutritional perspective, that tends to make it one of the simpler and less processed choices available.
‘Another advantage is that chicken shish is often lower in saturated fat than many other kebab options and are typically served with a substantial salad garnish, which can contribute fibre, vitamins and minerals while helping to create a more balanced meal.’
Verdict: 5/5
Döner kebab
Some examples contained 1,990 calories, nearly a woman’s recommended daily intake, 70g of saturated fat, which is three and half times the women’s daily guideline amount, and 16.5g of salt.
When someone thinks of a kebab, they often think of big rotating columns of greasy meat – or döner meat.
Figures previously released by food standard agents revealed that the average British kebab contained almost 6g of salt – the recommended daily limit – as well as huge amounts of saturated fat and nearly 1,000 calories.
Some examples contained 1,990 calories, nearly a woman’s recommended daily intake, 70g of saturated fat, which is three and half times a women’s daily guideline amount, and 16.5g of salt.
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It’s near impossible to assess the nutritional information of a döner kebab as you never really know what is on the spit.
‘Unlike a grilled chicken skewer or a vegetable kebab, you can’t easily identify the ingredients or the proportion of meat and fat that has gone into the final product,’ says Mr Hobson.
‘Two döner kebabs purchased from different takeaways may look similar but vary considerably in terms of calorie, fat and salt content.’
They might also contain totally different types of meat – or slaughter byproducts.
Earlier this month, an award-winning kebab distributor was slapped with a £500,000 fine after its ‘lamb’ döner meat was found to have been predominantly made up of skin and fat.
Kismet Kebabs Ltd, based in Essex, claimed its lamb döner contained 87 per cent meat, however it was found to contain 40 per cent of fat and 51 per cent of meat.
It emerged the company was using a ‘large volume of skin, fat and goat’, as well as products that could not be legally defined as meat, despite selling the product to takeaways and restaurants as the authentic Turkish delicacy.
‘Döner kebab would sit much lower down my rankings when it comes to nutritional quality, although I don’t think it’s quite as bad as its reputation sometimes suggests,’ says Mr Hobson.
‘Compared to options such as chicken shish, döner kebab is generally higher in saturated fat and calories.
‘A moderate portion of döner served with plenty of salad and a sensible amount of sauce is nutritionally very different from a large döner accompanied by chips, extra bread and multiple servings of garlic mayonnaise.’
Verdict: 2/5
Falafel
Falafel is traditionally made from chickpeas, herbs, spices and onions that are blended together and formed into balls or patties before being fried.
Health-conscious diners may be swayed to switch from their usual loaded meat dish to a vegetarian alternative.
Falafel is traditionally made from chickpeas, herbs, spices and onions that are blended together and formed into balls or patties before being fried.
Chickpeas are undoubtedly nutritious and they provide plant protein, fibre and a range of vitamins and minerals, including folate, iron and magnesium.
However, our expert says that it may not be as healthy a swap as people think.
‘The cooking method is where things become more blurred. Falafel is usually deep-fried, which means it can absorb a significant amount of oil during cooking,’ says Mr Hobson.
‘As a result, it is often higher in calories and fat than people expect. While some of this fat may come from healthier vegetable oils, it still contributes to the overall calorie content of the meal.
‘The wrap itself can also add a substantial amount of carbohydrate and calories, particularly when combined with generous servings of hummus, tahini, mayonnaise-based sauces and other extras. Individually these ingredients can be nutritious, but together they can quickly turn a seemingly healthy lunch into a very energy-dense meal.
‘For me, falafel sits somewhere in the middle of the rankings. It offers some genuine nutritional benefits thanks to its chickpea base and fibre content, but the frying process and additional ingredients prevent it from scoring higher.’
Verdict: 3/5
Halloumi Wrap
Halloumi wraps have become increasingly popular in recent years and are often viewed as a healthier alternative to meat-based kebabs.
Halloumi wraps have become increasingly popular in recent years and are often viewed as a healthier alternative to meat-based kebabs – but they are still high in fat and salt.
‘Halloumi is traditionally stored in brine, which contributes to its distinctive flavour but also means it contains considerably more salt than many other protein-rich foods,’ says Mr Hobson.
‘For me, a halloumi wrap sits somewhere in the middle of the rankings. It provides useful amounts of protein and calcium, but the higher levels of saturated fat and salt prevent it from scoring more highly.
‘One of the reasons halloumi is so satisfying is its protein content, it can make a wrap feel more substantial than a vegetable-only option.
‘It’s a perfectly reasonable choice if you enjoy it, particularly when paired with plenty of salad, but I wouldn’t automatically assume it’s healthier simply because it’s vegetarian.’
Verdict: 3/5
Vegetable Skewer
Packed with colourful vegetables and typically grilled rather than fried, they are lower in calories and saturated fat while providing fibre, vitamins and minerals that are often lacking in traditional takeaway meals.
Packed with colourful vegetables and typically grilled rather than fried, vegetable skewers are low in calories and saturated fat and provide fibre, vitamins and minerals – which are often lacking in traditional takeaway meals.
‘One of the biggest advantages of a vegetable skewer is that it provides a wider variety of plant foods than most other kebab options,’ says Mr Hobson.
‘We know that eating a diverse range of plant foods is associated with a healthier diet overall and can help support gut health by providing different types of fibre and beneficial plant compounds known as polyphenols.
‘Vegetables are also naturally rich in vitamins, minerals and antioxidants while being relatively low in calories.
‘This means you can enjoy a generous portion without dramatically increasing the energy content of the meal. For anyone looking to increase their vegetable intake, a vegetable skewer is an easy win.
‘The reason I haven’t awarded it the top score is because it is often lacking in one key nutrient: protein – and that’s why it falls just short of the top spot.’
Verdict: 4/5
Köfte
Traditionally, köfte is made from minced lamb or beef mixed with herbs, spices, onions and seasonings before being shaped onto skewers and grilled.
Traditionally, köfte is made from minced lamb or beef mixed with herbs, spices, onions and seasonings before being shaped onto skewers and grilled.
‘Köfte is generally less processed than a döner kebab, which is one of the reasons I would rank it more favourably,’ says Mr Hobson.
‘While it is still made from minced meat, it is typically prepared using a relatively simple list of ingredients and cooked fresh on skewers. In contrast, döner meat is usually more heavily processed and can contain higher amounts of added fat.
‘I think köfte strikes a good balance between taste and nutrition. It offers plenty of protein, is generally less processed than a döner and is often cooked using relatively simple ingredients.
‘The higher fat content compared with lean chicken prevents it from taking the top spot, but it remains one of the better choices available.’
Verdict: 4/5
Don’t go overboard with sauces
Sauces are packed with hidden calories according to the experts
A kebab can feel naked unless it is smothered in sauce – be it garlic and chilli or the less exotic ketchup or mayo.
However, with a tablespoon of condiments coming in at nearly 50 calories, it’s advised to go easy with them.
‘Sauces can make a surprisingly big difference. Garlic mayo, chilli mayo and creamy house sauces can add several hundred calories without you really noticing,’ says Mr Hobson.
‘It’s not always the sugar that’s the biggest issue. In most cases it’s the fat content that drives the calories up. A yoghurt-based sauce might be a lighter option and a small amount of chilli sauce can add flavour without dramatically increasing calories.
‘My advice is not to avoid sauces altogether as that is probably what you enjoy, but be mindful of how much you’re adding.’
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