Ramadan nutrition guide for suhoor and iftar (US, UK, Europe)

Break your fast with water, a few dates and a balanced main meal, and eat protein with whole grains at suhoor. The British Dietetic Association advises splitting fluids between iftar and suhoor and cutting salt. Ramadan 2027 is expected to start around 8 February; this guide is for Muslims in the US, UK and Europe.

When is Ramadan 2027?

Ramadan is projected to begin on Monday 8 February 2027, with Eid al-Fitr expected on 9 March, but the final dates depend on moon sighting and can differ by a day between countries. The BDA notes that when Ramadan falls in spring or summer in the UK, days get longer as the month goes on, so mealtimes shift.

What to eat at suhoor

Suhoor is the meal you will live on for many hours. Build it from:

• Protein: eggs, Greek yogurt, cheese, lentils or beans.
• Wholegrain carbohydrates: oats, wholegrain bread or other whole grains.
• Fruit or vegetables and a drink.

An example suhoor: two hard-boiled eggs (155 kcal, 12.6 g protein), two slices of whole-wheat bread (161 kcal, 8 g protein) and a container (170 g) of plain nonfat Greek yogurt (100 kcal, 17 g protein) comes to about 416 kcal and 38 g of protein. A lighter option: 40 g of oats (156 kcal) cooked in a cup of whole milk (149 kcal) is about 305 kcal and 14.5 g of protein.

The BDA also advises reducing salt, because salt increases thirst during the fast, and being aware of salty processed foods such as sauces and cheese.

Breaking the fast at iftar

The BDA describes iftar as water or milk, fruit and a full main meal. Dates are the traditional start: a Medjool date (24 g) is about 66 kcal, so three are about 200 kcal. After that, take a break before the main meal so you do not eat too fast.

An example main: 150 g (5.3 oz) roasted chicken breast (248 kcal, 46.5 g protein), a cup of cooked rice (205 kcal), salad dressed with a tablespoon of olive oil (119 kcal) and three dates is about 770 kcal and 52 g of protein.

Community iftars can include fried starters and sweets. Start with dates, water and soup, then choose a main meal and a portion of the extras.

How much should you drink?

The BDA's advice:

• Split your fluid goal evenly through iftar and suhoor. Drinking too much at once can be filling and reduce your appetite.
• Choose water, milk, sugar-free cordial, soups and stews; limit fruit juice to 150 ml a day.
• Reduce caffeine in the week before Ramadan. The BDA suggests switching to decaf, herbal tea or water to reduce headaches.

Headaches, fatigue, irritability and dizziness can occur, especially in the first week while your body adjusts.

Staying healthy: weight and nutrients

Meta-analyses of Ramadan fasting in healthy adults report small average reductions in body weight, but individuals vary. The BDA gives practical tips both ways:

• To avoid weight loss: fortify foods with full-fat milk, cream in soups, peanut butter on dates and extra tahini in hummus, and split iftar into two or three smaller meals.
• To avoid weight gain: grill or air-fry instead of deep-frying, eat slowly, and keep fat, sugar and salt moderate at iftar.
• Eat plenty of fruit and vegetables for fiber, micronutrients and fluid. In the UK, the BDA also recommends 10 mcg of vitamin D a day during Ramadan. If you live elsewhere, ask your doctor about vitamin D.

Who should not fast, and diabetes

According to the BDA, fasting is not obligatory for people who are physically or mentally unwell, elderly, pregnant or breastfeeding. If you have diabetes or any health condition, talk to your doctor or healthcare team before Ramadan. Diabetes UK says you must break your fast and treat a hypo if your blood sugar falls below 4 mmol/l, and that checking your blood sugar does not break the fast.

Track your suhoor and iftar

Tabaq has a fasting and Ramadan mode, and you can log suhoor and iftar by photo, barcode or voice. Photograph a plate of food and it estimates the portion, and you can edit the weight, so you can see your calories and protein for the meals you are allowed to eat. Download Tabaq before Ramadan and set it up.