Chicken or turkey shish kabob with vegetables, excluding potatoes
Common food
Photo: Wikipedia
Succulent cubes of chicken or turkey, threaded onto skewers with vibrant bell peppers, onions, and zucchini, then grilled or roasted to a caramelized char. The meat is tender and juicy, while the vegetables offer a sweet, smoky crunch, all kissed by a simple marinade of lemon, garlic, and herbs. With a lean 13g of protein per 100g and minimal fat, it's a high-protein, low-calorie powerhouse for muscle repair and satiety.
Calorie split: 49% protein · 19% carbs · 31% fat
↓ Full nutrition💚 Why it's loved
People adore it for the perfect balance of smoky, charred flavor and juicy, tender meat, with the vegetables adding a sweet, crisp contrast. It's a social, shareable dish that feels festive and customizable, perfect for grilling outdoors or quick weeknight meals.
⚠️ Watch-outs & how to enjoy it better
The marinade or sauce can sometimes be high in sodium or sugar, which may concern those monitoring blood pressure or blood sugar. To counteract, opt for a simple lemon-herb marinade, use low-sodium soy sauce, and pair with a side of leafy greens or a vinegar-based salad to balance the meal. Also, ensure meat is cooked to proper internal temperatures (165°F for poultry) to avoid foodborne illness.
Key benefits
- Excellent source of lean, complete protein for muscle maintenance
- Very low in calories and fat, ideal for weight management
- Rich in vitamins A and C from colorful vegetables
- Provides dietary fiber for digestive health
- Versatile for low-carb and gluten-free diets
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'kebab' likely originated from the Arabic word for 'to char' or 'to roast,' and the practice of cooking meat on skewers dates back to the 10th-century Persian poet Omar Khayyam, who described it in his writings.
Full nutrition (USDA data · scales with serving)
| Water | 77.0 g |
| Energy | 104 kcal |
| Protein | 13.0 g |
| Total lipid (fat) | 3.7 g |
| Carbohydrate, by difference | 5.1 g |
| Fiber, total dietary | 0.80 g |
| Total Sugars | 2.4 g |
| Calcium, Ca | 17.0 mg |
| Iron, Fe | 0.50 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 133 mg |
| Potassium, K | 250 mg |
| Sodium, Na | 346 mg |
| Zinc, Zn | 0.88 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 12.8 ug |
| Vitamin C, total ascorbic acid | 15.0 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.14 mg |
| Niacin | 3.9 mg |
| Vitamin B-6 | 0.20 mg |
| Folate, total | 16.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 16.0 ug |
| Folate, DFE | 16.0 ug |
| Choline, total | 34.9 mg |
| Vitamin B-12 | 0.17 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 14.0 ug |
| Retinol | 4.0 ug |
| Carotene, beta | 110 ug |
| Carotene, alpha | 2.0 ug |
| Cryptoxanthin, beta | 27.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 33.0 ug |
| Vitamin E (alpha-tocopherol) | 0.45 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 4.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.83 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.66 g |
| SFA 18:0 | 0.15 g |
| Fatty acids, total monounsaturated | 1.5 g |
| MUFA 16:1 | 0.21 g |
| MUFA 18:1 | 1.3 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.75 g |
| PUFA 18:2 | 0.68 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 51.0 mg |
Amino acid profile (per 100g)
Estimated from Turnover, chicken- or turkey-, and vegetable-filled, reduced fat, frozen — USDA does not publish this profile for Chicken or turkey shish kabob with vegetables.
| Tryptophan | 0.16 g |
| Threonine | 0.41 g |
| Isoleucine | 0.47 g |
| Leucine | 0.80 g |
| Lysine | 0.61 g |
| Methionine | 0.23 g |
| Cystine | 0.13 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.37 g |
| Valine | 0.53 g |
| Arginine | 0.51 g |
| Histidine | 0.30 g |
| Alanine | 0.45 g |
| Aspartic acid | 0.80 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.38 g |
| Proline | 0.87 g |
| Serine | 0.42 g |
| Hydroxyproline | 0.00 g |
FAQ
What is the difference between chicken and turkey shish kabob?
Chicken is typically more tender and juicy, while turkey is leaner and slightly firmer. Both cook quickly on skewers, but turkey may require a bit more marinating to prevent dryness.
Can I make shish kabob without a grill?
Yes, you can use an oven broiler, a stovetop grill pan, or even an air fryer. For the oven, preheat to 400°F (200°C) and cook for 15-20 minutes, turning once.
How do I keep the vegetables from falling off the skewer?
Use flat metal skewers or soak wooden skewers in water for 30 minutes to prevent burning. Cut vegetables into uniform, bite-sized pieces and thread them tightly, leaving a small gap between each piece for even cooking.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.04 kcal/g · 50% calories from protein · 0.8 g fiber · 2.4 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.38 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.