Greek food

Dinner

Item Rating: 74/100

1 serving (200 grams) contains 300 calories, 15.0 grams of protein, 10.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		352.9
% Daily Value*
Total Fat		11.8 g	15%
	Saturated Fat	3.5 g	17%
	Polyunsaturated Fat	0 g
Cholesterol		35.3 mg	11%
Sodium		705.9 mg	30%
Total Carbohydrates		47.1 g	17%
	Dietary Fiber	4.7 g	16%
	Sugars	5.9 g
protein		17.6 g	35%
Vitamin D		0 mcg	0%
Calcium		176.5 mg	13%
Iron		2.4 mg	13%
Potassium		470.6 mg	10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🍞 Low carbs

Source of Calories

Fat: 106 cal (29.1%)

Protein: 70 cal (19.3%)

Carbs: 188 cal (51.6%)

About Greek food

Greek food is a Mediterranean cuisine rooted in the traditions of Greece, known for its use of fresh, wholesome ingredients. Staples include olive oil, vegetables, legumes, grains, fish, and lean meats, alongside dairy products like yogurt and cheese. Herbs such as oregano, thyme, and dill are used generously for flavor. Greek cuisine's nutritional profile widely aligns with the Mediterranean diet, which is associated with numerous health benefits. It is rich in heart-healthy fats from olive oil, a good source of plant-based protein from chickpeas and lentils, and abundant in vitamins and minerals from fresh produce like tomatoes, cucumbers, and spinach. Greek dishes are also often low in saturated fats and high in dietary fiber, supporting overall health.

Health Benefits

• Supports heart health due to high levels of monounsaturated fats from olive oil.
• Promotes gut health thanks to probiotics found in Greek yogurt.
• Rich in antioxidants from nutrient-dense ingredients like tomatoes, garlic, and herbs.
• Supports bone health with calcium from feta cheese and yogurt.
• High in dietary fiber from legumes, aiding in digestion and reducing cholesterol levels.

Dietary Considerations

Allergens: Contains lactose (from cheese and yogurt), gluten (in some bread-based dishes), seafood (for fish-based dishes), nuts (used in some recipes like baklava)

Suitable for: Mediterranean diet, pescatarian diet, vegetarian diet (for many non-meat dishes)

Not suitable for: Vegan diet (due to dairy and honey in many dishes), low-fat diets (olive oil and cheese contribute to fat content)

Selection and Storage

Store olive oil in a cool, dark place to preserve its quality. Fresh vegetables and herbs used in Greek dishes should be refrigerated and consumed promptly. Greek yogurt should be kept refrigerated and not left at room temperature for extended periods.

Common Questions About Greek food Nutrition

Is Greek food high in protein?

Greek food can be high in protein, especially dishes with lamb, chicken, or seafood, as well as plant-based protein sources like lentils and chickpeas. For example, a 6-ounce serving of grilled chicken souvlaki provides about 35 grams of protein. Additionally, Greek yogurt, a staple in Greek cuisine, offers around 10 grams of protein per 100 grams, making it an excellent choice for protein intake.

Can I eat Greek food on a keto diet?

Yes, many Greek dishes are keto-friendly due to their focus on fresh vegetables, olive oil, and protein-rich meats. Foods like grilled meats, Greek salads without croutons, and tzatziki (made with Greek yogurt) are great options. However, be cautious with starchy items like pita bread, rice, and potatoes, as they are not keto-compatible.

What are the health benefits of eating Greek food?

Greek food is part of the Mediterranean diet, which is associated with numerous health benefits, including improved heart health and reduced inflammation. Olive oil, a key ingredient in Greek cuisine, is rich in monounsaturated fats and antioxidants. Additionally, the inclusion of vegetables, whole grains, and lean proteins promotes a balanced and nutrient-dense diet.

What is a healthy portion size for typical Greek dishes?

A healthy portion size depends on the dish. For example, one serving of moussaka (a baked eggplant and ground meat dish) is typically around 1 cup and contains about 300-400 calories. A Greek salad, without heavy dressings or extras, can be around 200-250 calories per serving if portioned to about 1.5-2 cups. Balance your plate with plenty of vegetables and moderate servings of high-calorie items like feta and olives.

How does Greek food compare to Italian food in terms of nutrition?

Greek food tends to be lighter and more focused on plant-based ingredients, lean proteins, and healthy fats like olive oil. In contrast, traditional Italian food often includes higher amounts of refined carbohydrates, such as pasta and bread. For instance, a Greek salad is lower in calories and carbs compared to an Italian caprese salad, which often includes heavier portions of mozzarella and olive oil.

Data Sources & Scientific References