Sajji Calories Calculator
Sajji is Pakistan's most dramatic meat preparation — whole lamb or chicken marinated minimally with salt and spices, skewered on a large iron rod, and slow-roasted vertically over an open wood or coal fire for hours until the skin turns golden and crackling while the interior remains moist and deeply flavoured. Originating from Balochistan, Sajji has become a national dish celebrated for its purity and the exceptional quality of its protein profile. At 200 kcal per 100g and 24g protein per 100g with zero carbohydrates, it is among the highest-protein Pakistani main dishes available.
Sajji Calculator
To burn about 200 kcal you may need roughly:
Sajji nutrition tips
Sajji's calorie count varies based on which part of the animal is eaten. Sajji breast meat (white meat, no skin) sits at approximately 165–175 kcal per 100g. Sajji with skin is approximately 200–210 kcal per 100g. Sajji leg/thigh meat is approximately 210–225 kcal per 100g due to higher natural fat content. Remove skin to reduce calorie density by approximately 25–30 kcal per 100g.
How to use this calculator
Enter your serving weight in grams. A typical Sajji chicken serving is 400–600g of a half or whole bird. Lamb Sajji is typically served as a large portion (800g–1.5kg) shared between multiple people. The calculator uses 200 kcal per 100g based on mixed cuts with skin, slow-roasted without added oil.
Best for fitness goals
Sajji is one of the best Pakistani foods for fitness goals. At 24g protein per 100g and zero carbohydrates, it delivers pure protein and fat — a combination ideal for low-carb high-protein plans, weight loss, and muscle building alike. The slow-roasting method adds no extra calories beyond the natural fat in the meat.
Sajji — Complete Pakistan Calorie Guide
Sajji is the culinary pride of Balochistan — a dish that reflects the nomadic pastoral traditions of the province's tribal communities, where whole animals were slow-roasted over open fires at gatherings, celebrations, and the arrival of honoured guests. The preparation is deliberately minimal: the lamb or chicken is rubbed with coarse salt and sometimes a small amount of spices, then impaled on a large iron skewer (the sajji spit) and positioned vertically beside or over a fire, rotating periodically to ensure even roasting. No marinade, no water, no oil is added — the meat cooks entirely in its own fat and juices, producing a dish of exceptional purity and depth.
At 200 kcal per 100g and 24g protein per 100g with zero carbohydrates, Sajji has one of the most remarkable nutritional profiles of any Pakistani dish. The zero-carbohydrate content makes it the ideal choice for low-carb and ketogenic Pakistani eating plans, while the high protein content supports muscle building and satiety. The fat content (12g per 100g) comes entirely from the animal's natural fat — no cooking oil is involved in traditional Sajji preparation. This makes it a clean, additive-free protein source rare in Pakistani restaurant cuisine.
Portion Size Guide
| Portion | Estimated Calories | Typical Use |
|---|---|---|
| Sajji breast without skin (~200g) | ~330 kcal | Weight-loss meal |
| Half chicken Sajji with skin (~350g) | ~700 kcal | Standard chicken Sajji |
| Whole chicken Sajji (~700g) | ~1,400 kcal | Shared family serving |
| Lamb Sajji leg (~400g) | ~860 kcal | Full lamb portion |
Chicken Sajji vs Lamb Sajji: Calorie Comparison
Lamb Sajji is slightly higher in calories than Chicken Sajji due to the higher natural fat content of lamb compared to chicken. Chicken Sajji breast meat (without skin) sits at approximately 165–175 kcal per 100g and 26–28g protein per 100g — one of the highest protein densities of any Pakistani dish. Lamb Sajji leg meat averages approximately 215–225 kcal per 100g with 22–24g protein. Chicken Sajji is the better choice for calorie-controlled eating; Lamb Sajji provides a more intense flavour and higher fat content suitable for muscle-gain and higher-calorie eating phases.
Macronutrient Breakdown per 100g
| Nutrient | Per 100g | Per 300g serving |
|---|---|---|
| Calories | 200 kcal | 600 kcal |
| Protein | 24g | 72g |
| Carbohydrates | 0g | 0g |
| Fat | 12g | 36g |
Weight Loss Tips
Sajji is one of the best Pakistani weight-loss foods available because of its zero-carbohydrate profile, high protein content, and clean preparation method (no added oil). Choosing Chicken Sajji breast without skin delivers approximately 165 kcal per 100g and 27g protein per 100g — among the best protein-to-calorie ratios of any Pakistani dish. For weight loss, a 300g serving of Chicken Sajji breast provides 50g protein at only 495 kcal — a highly satiating meal that fits comfortably within a 1,600–1,800 kcal daily target. Pair with a simple salad and Balochi raita (plain yogurt with cumin) rather than naan or rice.
Muscle Gain and Active Lifestyle
For muscle building, Sajji is unrivalled in the Pakistani food landscape. At 24g protein per 100g with zero carbohydrates, it allows precise protein loading without the carbohydrate overhead of rice-based dishes. A 400g serving of Lamb Sajji provides 96g protein and 48g fat at approximately 800 kcal — a complete high-protein, high-fat meal that suits anabolic muscle-building phases. Pairing with 200g of cooked rice adds carbohydrates for glycogen replenishment while maintaining the extraordinary protein content. For natural bodybuilders, Sajji is a traditional Pakistani food that serves the same nutritional function as the Western bodybuilder's standard chicken breast.
Activity Burn Estimates
| Activity | Time to burn 600 kcal (300g serving) |
|---|---|
| Brisk walking (5 km/h) | ~100 minutes |
| Jogging (8 km/h) | ~52 minutes |
| Swimming | ~57 minutes |
| Cycling (moderate) | ~67 minutes |
Sajji Beyond Balochistan
Sajji restaurants have spread across Pakistan's major cities over the last two decades, bringing Balochistan's most famous dish to urban food cultures in Karachi, Lahore, and Islamabad. In Karachi, dedicated Sajji specialists operate from Clifton to North Karachi, and the dish has become a popular late-night choice for large groups. Lahore has developed its own interpretation, sometimes adding a touch of local spices to the minimal Balochi preparation. The national spread of Sajji reflects a growing appreciation for simple, clean meat preparations among Pakistani urban consumers — a counterpoint to the complex masala-heavy curries that dominate Pakistani restaurant culture.
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FAQs
How many calories in Sajji?
A standard serving of Chicken Sajji (350g with skin) contains approximately 700 kcal. Without skin, approximately 580–620 kcal. Lamb Sajji varies based on fat content.
What is Sajji?
Sajji is a Balochistan dish of whole lamb or chicken marinated with salt and spices, then slow-roasted vertically on an iron skewer over open fire without oil or marinades.
Is Sajji good for weight loss?
Sajji breast without skin is one of the best Pakistani weight-loss foods — approximately 165 kcal/100g with 27g protein per 100g and zero carbohydrates.
How much protein does Sajji have?
Approximately 24g protein per 100g for mixed cuts. Chicken breast Sajji can reach 26–28g protein per 100g.
Does Sajji have carbohydrates?
No — traditional Sajji preparation uses no marinades with starch components. The carbohydrate content is effectively zero, making it suitable for low-carb and ketogenic Pakistani eating plans.
Nutritional data based on standard Pakistani recipes and regional databases. Values vary by preparation method, oil quantity, and portion size. Use as a general guide only.