[{"data":1,"prerenderedAt":496},["ShallowReactive",2],{"blog-en-how-many-calories-in-shashlik":3},{"_path":4,"_dir":5,"_draft":6,"_partial":6,"_locale":7,"title":8,"description":9,"slug":10,"date":11,"cover":12,"category":13,"tags":14,"translationSlug":20,"body":21,"_type":490,"_id":491,"_source":492,"_file":493,"_stem":494,"_extension":495},"\u002Fen\u002Fblog\u002F2026-06-18-how-many-calories-in-shashlik","blog",false,"","How many calories are in shashlik — pork, chicken, lamb, beef","A detailed calorie and macro breakdown of shashlik (grilled meat skewers) by meat type — pork, chicken, lamb, beef — with exact grams. Plus how much marinades, lavash, sauces and sides add to the total.","how-many-calories-in-shashlik","2026-06-18","\u002Fblog\u002Fimages\u002Fhow-many-calories-in-shashlik\u002Fcover.jpg","food-breakdown",[15,16,17,18,19],"shashlik","BBQ","grilled meat","calories","macros","skolko-kalorij-v-shashlyke",{"type":22,"children":23,"toc":475},"root",[24,32,45,52,59,67,79,84,90,98,110,116,124,135,141,149,160,166,174,185,191,203,248,260,265,271,276,349,355,367,379,384,395,406,411,422,433,438,444,456,470],{"type":25,"tag":26,"props":27,"children":28},"element","p",{},[29],{"type":30,"value":31},"text","BBQ season — June through August. Grilled meat skewers (\"shashlik\" in Russian) are one of the harder formats to count honestly: many ingredients, non-standard cooking, different cuts, marinades vary wildly in calories. Let's break it down by grams — no illusions and no \"diet-food\" hand-waving.",{"type":25,"tag":26,"props":33,"children":34},{},[35,37,43],{"type":30,"value":36},"All numbers are per ",{"type":25,"tag":38,"props":39,"children":40},"strong",{},[41],{"type":30,"value":42},"100 g of cooked meat",{"type":30,"value":44}," (after marinade and grilling over coals). A standard skewer holds 200-250 g of raw meat, which yields ~170-200 g cooked.",{"type":25,"tag":46,"props":47,"children":49},"h2",{"id":48},"calories-by-meat-type",[50],{"type":30,"value":51},"Calories by meat type",{"type":25,"tag":53,"props":54,"children":56},"h3",{"id":55},"pork-neckcollar-330-kcal",[57],{"type":30,"value":58},"Pork (neck\u002Fcollar) — ~330 kcal",{"type":25,"tag":26,"props":60,"children":61},{},[62],{"type":25,"tag":38,"props":63,"children":64},{},[65],{"type":30,"value":66},"P: 23 | F: 26 | C: 0",{"type":25,"tag":26,"props":68,"children":69},{},[70,72,77],{"type":30,"value":71},"The classic Russian shashlik cut. The most calorie-dense of the common options: nearly half the weight is fat. One full skewer (200 g cooked) = ",{"type":25,"tag":38,"props":73,"children":74},{},[75],{"type":30,"value":76},"660 kcal",{"type":30,"value":78}," of meat alone.",{"type":25,"tag":26,"props":80,"children":81},{},[82],{"type":30,"value":83},"Why specifically the neck: it has the optimal fat-to-muscle ratio for staying juicy on coals. Loin or hindquarters are drier but lighter (~250 kcal\u002F100 g).",{"type":25,"tag":53,"props":85,"children":87},{"id":86},"chicken-boneless-thigh-205-kcal",[88],{"type":30,"value":89},"Chicken (boneless thigh) — ~205 kcal",{"type":25,"tag":26,"props":91,"children":92},{},[93],{"type":25,"tag":38,"props":94,"children":95},{},[96],{"type":30,"value":97},"P: 22 | F: 13 | C: 0",{"type":25,"tag":26,"props":99,"children":100},{},[101,103,108],{"type":30,"value":102},"The middle ground. 1.5× lighter than pork neck, juicier than breast. A skewer (200 g cooked) = ",{"type":25,"tag":38,"props":104,"children":105},{},[106],{"type":30,"value":107},"410 kcal",{"type":30,"value":109},".",{"type":25,"tag":53,"props":111,"children":113},{"id":112},"chicken-breast-165-kcal",[114],{"type":30,"value":115},"Chicken (breast) — ~165 kcal",{"type":25,"tag":26,"props":117,"children":118},{},[119],{"type":25,"tag":38,"props":120,"children":121},{},[122],{"type":30,"value":123},"P: 31 | F: 3.5 | C: 0",{"type":25,"tag":26,"props":125,"children":126},{},[127,129,134],{"type":30,"value":128},"The leanest option. Without a good marinade it dries out — that's why long marinades in kefir, buttermilk, or yogurt work best: they tenderize the fibers. A skewer (200 g cooked) = ",{"type":25,"tag":38,"props":130,"children":131},{},[132],{"type":30,"value":133},"330 kcal",{"type":30,"value":109},{"type":25,"tag":53,"props":136,"children":138},{"id":137},"lamb-shoulderloin-290-kcal",[139],{"type":30,"value":140},"Lamb (shoulder\u002Floin) — ~290 kcal",{"type":25,"tag":26,"props":142,"children":143},{},[144],{"type":25,"tag":38,"props":145,"children":146},{},[147],{"type":30,"value":148},"P: 22 | F: 21 | C: 0",{"type":25,"tag":26,"props":150,"children":151},{},[152,154,159],{"type":30,"value":153},"Fattier than chicken, lighter than pork. The flavor is distinctive — you either love it or you don't, no middle ground. A skewer (200 g cooked) = ",{"type":25,"tag":38,"props":155,"children":156},{},[157],{"type":30,"value":158},"580 kcal",{"type":30,"value":109},{"type":25,"tag":53,"props":161,"children":163},{"id":162},"beef-tenderloin-250-kcal",[164],{"type":30,"value":165},"Beef (tenderloin) — ~250 kcal",{"type":25,"tag":26,"props":167,"children":168},{},[169],{"type":25,"tag":38,"props":170,"children":171},{},[172],{"type":30,"value":173},"P: 27 | F: 15 | C: 0",{"type":25,"tag":26,"props":175,"children":176},{},[177,179,184],{"type":30,"value":178},"Less common than the three above, but appears. Calories sit between chicken thigh and lamb. A skewer (200 g cooked) = ",{"type":25,"tag":38,"props":180,"children":181},{},[182],{"type":30,"value":183},"500 kcal",{"type":30,"value":109},{"type":25,"tag":46,"props":186,"children":188},{"id":187},"what-the-marinade-adds",[189],{"type":30,"value":190},"What the marinade adds",{"type":25,"tag":26,"props":192,"children":193},{},[194,196,201],{"type":30,"value":195},"Most people don't think about this, but ",{"type":25,"tag":38,"props":197,"children":198},{},[199],{"type":30,"value":200},"marinade is real calories",{"type":30,"value":202},", especially the fatty ones:",{"type":25,"tag":204,"props":205,"children":206},"ul",{},[207,218,228,238],{"type":25,"tag":208,"props":209,"children":210},"li",{},[211,216],{"type":25,"tag":38,"props":212,"children":213},{},[214],{"type":30,"value":215},"Mayo-based marinade",{"type":30,"value":217}," → +50-70 kcal per 100 g meat",{"type":25,"tag":208,"props":219,"children":220},{},[221,226],{"type":25,"tag":38,"props":222,"children":223},{},[224],{"type":30,"value":225},"Vegetable-oil marinade",{"type":30,"value":227}," → +30-50 kcal",{"type":25,"tag":208,"props":229,"children":230},{},[231,236],{"type":25,"tag":38,"props":232,"children":233},{},[234],{"type":30,"value":235},"Kefir + onion",{"type":30,"value":237}," → +10-15 kcal (minimum)",{"type":25,"tag":208,"props":239,"children":240},{},[241,246],{"type":25,"tag":38,"props":242,"children":243},{},[244],{"type":30,"value":245},"Sparkling water \u002F wine \u002F vinegar",{"type":30,"value":247}," → ~0 kcal",{"type":25,"tag":26,"props":249,"children":250},{},[251,253,258],{"type":30,"value":252},"So pork in mayo marinade is actually ",{"type":25,"tag":38,"props":254,"children":255},{},[256],{"type":30,"value":257},"~380-400 kcal per 100 g cooked",{"type":30,"value":259},", not 330. Per skewer — close to 800 kcal.",{"type":25,"tag":26,"props":261,"children":262},{},[263],{"type":30,"value":264},"For a deficit, dry rubs (salt, pepper, garlic, paprika, onion) or wet marinades on water\u002Fsparkling\u002Fwine without oil work best.",{"type":25,"tag":46,"props":266,"children":268},{"id":267},"sides-where-things-creep-up-to-1200-kcal",[269],{"type":30,"value":270},"Sides — where things creep up to 1200 kcal",{"type":25,"tag":26,"props":272,"children":273},{},[274],{"type":30,"value":275},"Shashlik is rarely eaten alone. There's always something with it:",{"type":25,"tag":204,"props":277,"children":278},{},[279,289,299,309,319,329,339],{"type":25,"tag":208,"props":280,"children":281},{},[282,287],{"type":25,"tag":38,"props":283,"children":284},{},[285],{"type":30,"value":286},"1 sheet thin lavash (60 g)",{"type":30,"value":288}," → 150 kcal",{"type":25,"tag":208,"props":290,"children":291},{},[292,297],{"type":25,"tag":38,"props":293,"children":294},{},[295],{"type":30,"value":296},"2 tbsp ketchup \u002F satsebeli",{"type":30,"value":298}," → 40-60 kcal",{"type":25,"tag":208,"props":300,"children":301},{},[302,307],{"type":25,"tag":38,"props":303,"children":304},{},[305],{"type":30,"value":306},"2 tbsp mayo",{"type":30,"value":308}," → 200 kcal",{"type":25,"tag":208,"props":310,"children":311},{},[312,317],{"type":25,"tag":38,"props":313,"children":314},{},[315],{"type":30,"value":316},"Roasted potato (200 g)",{"type":30,"value":318}," → 180 kcal",{"type":25,"tag":208,"props":320,"children":321},{},[322,327],{"type":25,"tag":38,"props":323,"children":324},{},[325],{"type":30,"value":326},"Grilled vegetables (200 g)",{"type":30,"value":328}," → 50-70 kcal",{"type":25,"tag":208,"props":330,"children":331},{},[332,337],{"type":25,"tag":38,"props":333,"children":334},{},[335],{"type":30,"value":336},"Tomato\u002Fcucumber (200 g)",{"type":30,"value":338}," → 30 kcal",{"type":25,"tag":208,"props":340,"children":341},{},[342,347],{"type":25,"tag":38,"props":343,"children":344},{},[345],{"type":30,"value":346},"Herbs, onions",{"type":30,"value":348}," → ~10 kcal",{"type":25,"tag":46,"props":350,"children":352},{"id":351},"calculating-an-ordinary-portion",[353],{"type":30,"value":354},"Calculating an \"ordinary portion\"",{"type":25,"tag":26,"props":356,"children":357},{},[358,360,365],{"type":30,"value":359},"Scenario 1 — ",{"type":25,"tag":38,"props":361,"children":362},{},[363],{"type":30,"value":364},"classic, calories be damned",{"type":30,"value":366},":",{"type":25,"tag":26,"props":368,"children":369},{},[370,372,377],{"type":30,"value":371},"250 g pork shashlik + lavash + mayo + roasted potato\n",{"type":25,"tag":38,"props":373,"children":374},{},[375],{"type":30,"value":376},"825 + 150 + 200 + 180 ≈ 1355 kcal",{"type":30,"value":378}," in one sitting.",{"type":25,"tag":26,"props":380,"children":381},{},[382],{"type":30,"value":383},"That's more than half a daily intake for the average adult. Not \"bad\" — but not a \"light dinner outdoors\" either.",{"type":25,"tag":26,"props":385,"children":386},{},[387,389,394],{"type":30,"value":388},"Scenario 2 — ",{"type":25,"tag":38,"props":390,"children":391},{},[392],{"type":30,"value":393},"lighter, without losing the experience",{"type":30,"value":366},{"type":25,"tag":26,"props":396,"children":397},{},[398,400,405],{"type":30,"value":399},"200 g chicken thigh + lavash + satsebeli + grilled veg + tomatoes\n",{"type":25,"tag":38,"props":401,"children":402},{},[403],{"type":30,"value":404},"410 + 150 + 40 + 70 + 30 ≈ 700 kcal",{"type":30,"value":109},{"type":25,"tag":26,"props":407,"children":408},{},[409],{"type":30,"value":410},"Full meal, fits your daily target without pain. Honestly, this often tastes more interesting than the \"usual pork-with-mayo\" — especially if the thigh was well-marinated.",{"type":25,"tag":26,"props":412,"children":413},{},[414,416,421],{"type":30,"value":415},"Scenario 3 — ",{"type":25,"tag":38,"props":417,"children":418},{},[419],{"type":30,"value":420},"strict deficit",{"type":30,"value":366},{"type":25,"tag":26,"props":423,"children":424},{},[425,427,432],{"type":30,"value":426},"200 g chicken breast in kefir marinade + grilled veg + tomatoes + herbs\n",{"type":25,"tag":38,"props":428,"children":429},{},[430],{"type":30,"value":431},"330 + 70 + 30 + 10 ≈ 440 kcal",{"type":30,"value":109},{"type":25,"tag":26,"props":434,"children":435},{},[436],{"type":30,"value":437},"Livable.",{"type":25,"tag":46,"props":439,"children":441},{"id":440},"the-main-practical-takeaway",[442],{"type":30,"value":443},"The main practical takeaway",{"type":25,"tag":26,"props":445,"children":446},{},[447,449,454],{"type":30,"value":448},"\"Shashlik\" isn't one dish — it's anywhere from 200 to 1500 kcal depending on meat choice, marinade, and sides. To know what you actually ate, you need to count ",{"type":25,"tag":38,"props":450,"children":451},{},[452],{"type":30,"value":453},"each component",{"type":30,"value":455},", not \"one shashlik\" in the abstract.",{"type":25,"tag":26,"props":457,"children":458},{},[459,461,468],{"type":30,"value":460},"In ",{"type":25,"tag":462,"props":463,"children":465},"a",{"href":464},"\u002F",[466],{"type":30,"value":467},"NutriApp",{"type":30,"value":469},", shashlik from every common meat (pork neck, chicken thigh\u002Fbreast, lamb, beef) is already in the database with correct values for cooked meat. Marinades and sides — separately, added like regular products. Set up your usual combo once (say, \"200 g thigh shashlik + 1 lavash + satsebeli\") — save as a template, log it with one tap from then on.",{"type":25,"tag":26,"props":471,"children":472},{},[473],{"type":30,"value":474},"What kind of shashlik do you do most — pork, chicken, or something more interesting? And what marinade? Drop it in the VK discussion.",{"title":7,"searchDepth":476,"depth":476,"links":477},2,[478,486,487,488,489],{"id":48,"depth":476,"text":51,"children":479},[480,482,483,484,485],{"id":55,"depth":481,"text":58},3,{"id":86,"depth":481,"text":89},{"id":112,"depth":481,"text":115},{"id":137,"depth":481,"text":140},{"id":162,"depth":481,"text":165},{"id":187,"depth":476,"text":190},{"id":267,"depth":476,"text":270},{"id":351,"depth":476,"text":354},{"id":440,"depth":476,"text":443},"markdown","content:en:blog:2026-06-18-how-many-calories-in-shashlik.md","content","en\u002Fblog\u002F2026-06-18-how-many-calories-in-shashlik.md","en\u002Fblog\u002F2026-06-18-how-many-calories-in-shashlik","md",1781781365077]