Ramadan Calorie Guide: Iftar and Suhoor

Ramadan reshapes the rhythm of the day: after a long fast, two meals arrive close together. This page gathers Ramadan food calories in one place — from iftar starters to suhoor, from soup to dessert, every classic listed per serving. The point isn't to restrict — it's to know what's on your plate and find your own balance.

Last updated: July 27, 2026 · Values are approximate and based on common serving sizes.

Iftar starters

The first things to reach the table when the fast is broken. They look small, but the total climbs fast as portions grow.

Dates1 piece · 10 g ≈ 28 kcal Haydari (Yogurt Dip)1 serving · 100 g ≈ 150 kcal Hummus (Humus)1 serving · 90 g ≈ 144 kcal Cacik (Yogurt Cucumber Dip)1 bowl · 200 g ≈ 90 kcal

Iftar soups

A warm bowl is the easiest way to ease into the meal. What sets one bowl apart from another is the recipe and how rich it is.

Red Lentil Soup (Mercimek)1 bowl · 250 g ≈ 230 kcal Ezogelin Soup1 bowl · 250 g ≈ 245 kcal Tarhana Soup1 bowl · 250 g ≈ 180 kcal Yayla Soup1 bowl · 250 g ≈ 150 kcal Harira Soup1 bowl · 250 g ≈ 188 kcal Dugun Corbasi (Wedding Soup)1 bowl · 250 g ≈ 225 kcal

Iftar main dishes

The dishes that anchor the iftar table, from Turkish, Middle Eastern and North African kitchens — each one listed per serving.

Karniyarik1 piece · 200 g ≈ 380 kcal Kuru Fasulye (Turkish White Bean Stew)1 serving · 250 g ≈ 338 kcal Ic Pilav1 serving · 200 g ≈ 360 kcal Etli Guvec (Meat & Veg Casserole)1 serving · 250 g ≈ 500 kcal Kabsa1 serving · 300 g ≈ 525 kcal Mansaf1 serving · 350 g ≈ 648 kcal Thareed1 bowl · 300 g ≈ 360 kcal Harees1 bowl · 250 g ≈ 375 kcal Maqluba1 serving · 300 g ≈ 510 kcal Musakhan1 serving · 300 g ≈ 750 kcal

Ramadan bread and pastries

From Ramadan pita bread to fatayer, this is the bread-and-pastry side of the table. Here it's the number of slices that decides the total.

Ramadan Pita Bread1 slice · 60 g ≈ 168 kcal Sambousek1 piece · 90 g ≈ 270 kcal Cheese Fatayer1 piece · 90 g ≈ 243 kcal Spinach Fatayer1 piece · 120 g ≈ 276 kcal Cheese Manakish1 piece · 120 g ≈ 360 kcal Manakish (Za'atar)1 piece · 120 g ≈ 348 kcal Borek1 slice · 100 g ≈ 280 kcal Su Boregi1 slice · 125 g ≈ 400 kcal

The suhoor table

At suhoor, protein and fiber are the two things that shape how full you feel through the day. Below are the suhoor staples people reach for most.

Menemen1 serving · 200 g ≈ 240 kcal Simit1 piece · 110 g ≈ 319 kcal Ful Medames1 serving · 200 g ≈ 220 kcal Balaleet1 serving · 180 g ≈ 369 kcal Labneh1 serving · 50 g ≈ 85 kcal Kaymak (Clotted Cream)1 serving · 40 g ≈ 140 kcal Tahini Halva1 slice · 50 g ≈ 250 kcal

Ramadan desserts

From Gullac to Qatayef, the sweet end of the Ramadan table. Syrup and portion size are what really drive the total.

Gullac1 serving · 150 g ≈ 225 kcal Qatayef1 piece · 50 g ≈ 155 kcal Lokma (Turkish Doughnuts)1 serving · 120 g ≈ 396 kcal Kadayif (Shredded Wheat Dessert)1 slice · 80 g ≈ 286 kcal Baklava1 slice · 40 g ≈ 171 kcal Tulumba1 piece · 20 g ≈ 84 kcal Maamoul1 piece · 30 g ≈ 120 kcal Umm Ali1 serving · 150 g ≈ 360 kcal Basbousa1 slice · 60 g ≈ 210 kcal Halawet el Jibn1 serving · 100 g ≈ 280 kcal Sutlac (Turkish Rice Pudding)1 bowl · 200 g ≈ 300 kcal Kunefe1 serving · 150 g ≈ 585 kcal

Iftar drinks and sherbets

From ayran to Qamar al-Din, Jallab to tamarind drink — the drinks side of the table, with approximate values per glass.

Ayran1 glass · 200 ml ≈ 80 kcal Qamar al-Din (Apricot Drink)1 glass · 250 ml ≈ 150 kcal Jallab1 glass · 250 ml ≈ 238 kcal Tamarind Drink (Tamer Hindi)1 glass · 250 ml ≈ 138 kcal Salep (Sahlab)1 glass · 200 ml ≈ 180 kcal Boza1 glass · 200 ml ≈ 120 kcal Turkish Coffee1 cup · 60 ml ≈ 12 kcal

For informational purposes only — not medical advice. If you have symptoms or a medical condition, consult a doctor.

Tools that come in handy during Ramadan

Build your own iftar plate, see your daily calorie needs, and compare two dishes side by side.

Plate BuilderBuild your own iftar plate Calorie NeedsYour daily calorie needs (TDEE) from age, height, weight and activity. Water IntakeHow much water you should drink each day.

Ramadan reads

Practical articles on keeping your balance from iftar to suhoor.

Iftar table calorie balance: from soup to dessert Suhoor choices that keep you full A guide to balanced eating during Ramadan

FAQ

Frequently asked questions

How many calories should I have at iftar?

There's no single right number: what you need in a day depends on age, height, weight and how active you are. Ramadan doesn't change your total need; it just splits it across two meals, and iftar is usually the biggest one of the day. To see your own daily number, you can use the calorie needs calculator. This is for general information only and is not medical advice.

How many calories are in one date?

A single date is about 28 calories, so the three dates customarily eaten to break the fast come to roughly 85 calories. Most of a date's calories come from its natural sugar, and it also carries a noticeable amount of fiber.

How many calories are in a slice of Ramadan pita bread?

A medium-thick slice of Ramadan pita bread runs about 168 calories. At the table, what really decides the bread's share is the number of slices; butter spread on top or cheese alongside pushes the total up further.

Which iftar soups are on the lighter side?

The iftar soups on this page range from roughly 150 to 245 calories per bowl. Since the bowls are all the same size, the difference comes straight from what's in them: vegetable-based soups sit at the low end, while lentil soup and versions built up with bulgur or meat — or finished with a drizzle of hot butter — climb higher.

Is there a lighter choice among Ramadan desserts?

The desserts on this page run from about 84 to 585 calories per serving. What opens that range so wide is mostly the difference in portion size: gram for gram, syrup-soaked desserts are noticeably denser than milk-based ones, yet a small piece of a syrupy dessert can still come in under a big bowl of milk pudding. In other words, how much is on the plate matters more than which kind of dessert it is.

What keeps you full longer at suhoor?

Choices with protein and fiber leave the stomach more slowly, so they generally keep you full longer: eggs, yogurt, cheese, olives, whole-grain bread. Very salty and very sugary choices, on the other hand, can leave you thirstier and hungry earlier in the day. If you have a chronic condition or take medication, ask your doctor whether fasting is right for you.

Keep exploring

Browse all food calories → Calorie Comparison →

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