Healthy Ramadan Meals: Suhoor and Iftar Ideas With Calories
Healthy suhoor and iftar ideas for Ramadan: balanced plates, protein and fiber for fasting days, calories for traditional foods and hydration tips.
By Ayoub Farid · · 2 min read
Ramadan 2027 is expected to begin around 8 February (the exact date depends on the moon sighting). Fasting from dawn to sunset changes meal timing, not the basics of good nutrition. With two main meals, suhoor and iftar, the goal is steady energy, enough protein and good hydration.
If you have diabetes, are pregnant, take medication or have a medical condition, talk to your doctor before fasting.
Suhoor: slow energy for the day
Aim for protein + fiber-rich carbs + some healthy fat + water.
| Suhoor idea | Approx. calories |
|---|---|
| Oats with milk, dates and nuts | ~450 |
| Eggs, whole-grain bread, cucumber, tomatoes, olives | ~450 |
| Foul medames (fava beans) with olive oil and bread | ~450–500 |
| Greek yogurt with fruit and chia seeds | ~350 |
| Labneh, eggs and whole-wheat pita | ~450 |
Limit very salty foods (pickles, cured meats) at suhoor, as they increase thirst.
Iftar: break the fast gently
- Dates and water first: 2–3 dates (see calories in dates).
- Soup: lentil soup or harira (~150–250 kcal per bowl).
- Main plate: grilled chicken, fish or meat, rice or bulgur, salad or cooked vegetables.
- Dessert in moderation.
Calories in common Ramadan foods
| Food | Approx. calories |
|---|---|
| 1 Medjool date | ~66 |
| Lentil soup, 1 cup | ~150–200 |
| Harira, 1 bowl | ~200–300 |
| Samosa (fried) | ~200–260 each |
| Fattoush salad | ~150–250 |
| Chicken kabsa / biryani, 1 plate | ~600–900 |
| Qatayef (fried, filled) | ~250–350 each |
| Kunafa, 1 piece | ~350–500 |
| Jallab or sweetened juice, 1 glass | ~150–200 |
Tips for a healthy Ramadan
- Bake or air-fry samosas and pastries instead of deep-frying.
- Spread water between iftar and suhoor: aim for several glasses.
- Keep protein in both meals to protect muscle.
- Plan sweets rather than grazing all evening.
- Light walk after iftar.
Track it
Nutora supports Arabic and 32 other languages, so you can photograph iftar dishes like harira and kabsa and see an estimate in your language. Related: high-protein foods, intermittent fasting and calories.
Frequently asked questions
What should I eat at suhoor to stay full?
Protein and fiber: eggs, oats, beans, yogurt and whole grains, plus water.
Can I lose weight during Ramadan?
Many people do if their total calories between iftar and suhoor stay below maintenance.
How many dates should I eat at iftar?
Two or three dates is a common, moderate start.
How do I avoid thirst while fasting?
Drink water steadily between iftar and suhoor and limit salty foods at suhoor.
Track it with a photo
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