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🥣
Shiro Calories
Traditional spiced chickpea flour dish
CALORIES
GI
POTASSIUM
FIBER
Shiro Nutrition Facts
Selected: 100 g
132
KCAL / 100G
Carbs
15.2g
· 47%
Protein
4.8g
· 15%
Fat
5.6g
· 38%
Fiber
2.7g
Shiro Vitamins & Minerals
Vitamins
Biotin
1.8µg · 6% DV
Folate
24µg · 6% DV
B1
0.06mg · 5% DV
B6
0.09mg · 5% DV
Minerals
Phosphorus
72mg · 10% DV
Zinc
1mg · 9% DV
Sodium
210mg · 9% DV
Iron
1mg · 6% DV
Shiro Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Shiro Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Shiro Contain Allergens?
No known major allergens
Which Diets Is Shiro Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Shiro Fat Profile
SATURATED
0.8g
MONOUNSATURATED
2.2g
POLYUNSATURATED
1.5g
Omega 6:3 ratio 36.3:1
Above the ideal 4:1 (36.3:1).
Foods Similar to Shiro
Shiro — Frequently Asked Questions
What is shiro, and what is it made from?
Shiro is a traditional Eritrean and Ethiopian dish made primarily from roasted ground chickpeas. It is usually cooked with water, onions, spices, and sometimes tomatoes into a smooth, thick sauce.
Is shiro spicy?
It can be spicy, depending on the spice blend used. Shiro made with berbere may have noticeable heat, while a mild version can be made with less chili or a non-spicy seasoning blend.
How can I cook shiro without lumps?
First whisk the shiro flour with a small amount of cool or lukewarm water to make a smooth slurry. Add it gradually to the simmering sauce while stirring continuously.
Why does shiro sometimes taste bitter or burnt?
Bitterness usually comes from overcooking garlic, onions, or spices over high heat. Cook the aromatics gently, toast spices briefly, and stir the sauce regularly as it thickens.
What should I serve with shiro?
Shiro is traditionally served with injera, but it also works well with rice, bulgur, quinoa, or whole-grain bread. A side of leafy greens, cabbage, or a fresh salad adds contrast and variety to the meal.
Is shiro better before or after a workout?
Shiro can work well after training when paired with a carbohydrate-rich food such as rice, bread, or injera. A very spicy or rich preparation may be less comfortable immediately before exercise for people with sensitive digestion.
Can I eat shiro at night?
Yes, shiro can be part of an evening meal when the portion suits your appetite. Very large, oily, or spicy servings may aggravate nighttime reflux in susceptible people.
How long does cooked shiro last in the fridge?
Store cooked shiro in an airtight container in the refrigerator for about 3 to 4 days. Reheat it thoroughly, and discard it if it develops mold, sourness, or an unusual odor.
Can shiro be frozen?
Yes, cooked shiro freezes well in individual portions. After thawing, stir in a little hot water and warm it gently if the sauce has become too thick.
Is shiro just chickpea soup?
No. Although it is chickpea-based, shiro is usually a seasoned, sauce-like dish rather than simply a soup. Its texture can range from brothy to thick and creamy depending on how much water is used.
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Nutrition data compiled from USDA FoodData Central and scientific sources.