Greek rice bowl

Lunch

Item Rating: 71/100

1 serving (300 grams) contains 450 calories, 15.0 grams of protein, 15.0 grams of fat, and 60.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		360
% Daily Value*
Total Fat		12 g	15%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		8.0 mg	2%
Sodium		640.0 mg	27%
Total Carbohydrates		48 g	17%
	Dietary Fiber	4.0 g	14%
	Sugars	4.0 g
protein		12 g	24%
Vitamin D		0 mcg	0%
Calcium		120 mg	9%
Iron		1.6 mg	8%
Potassium		320.0 mg	6%

* 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

Source of Calories

Fat: 108 cal (31.0%)

Protein: 48 cal (13.8%)

Carbs: 192 cal (55.2%)

About Greek rice bowl

A Greek Rice Bowl is a vibrant Mediterranean-inspired dish typically made with a base of rice (such as white, brown, or basmati), fresh vegetables like tomatoes, cucumbers, and red onions, and protein options such as grilled chicken, chickpeas, or tofu. Topped with classic Greek flavors like feta cheese, olives, and tzatziki sauce, this dish is both flavorful and nutritious. It provides a balanced macronutrient profile with carbohydrates from rice, protein from meat or plant-based options, and healthy fats from olives and olive oil. Additionally, vegetables add fiber and vitamins such as vitamin C and K. A standard serving can range from 400-600 calories, depending on the ingredients and portion sizes.

Health Benefits

• Rich in antioxidants from vegetables like tomatoes and cucumbers, which contain vitamins A and C.
• Provides heart-healthy monounsaturated fats from olives and olive oil, which can support cardiovascular health.
• Offers a good source of fiber from brown rice or added legumes like chickpeas, aiding in digestion and blood sugar regulation.

Dietary Considerations

Allergens: Contains dairy (feta cheese, tzatziki), gluten (if wheat-based products are included)

Suitable for: Mediterranean diet, vegetarian diet (if meat is excluded), gluten-free diet (if gluten-free ingredients are used)

Not suitable for: Vegan diet (if feta cheese and tzatziki are used), dairy-free diet (unless dairy is omitted)

Selection and Storage

Store components (rice, vegetables, protein) separately in airtight containers in the refrigerator for up to 3 days. Assemble freshly to preserve texture and flavors.

Common Questions About Greek rice bowl Nutrition

What is the nutritional content of a Greek rice bowl?

A typical Greek rice bowl (1 serving, about 400 grams) contains approximately 400-500 calories, 8-15 grams of protein, 60-70 grams of carbohydrates, and 10-20 grams of fat, depending on additions like olive oil or feta cheese. It is also rich in micronutrients such as Vitamin C and potassium from vegetables like tomatoes and cucumbers.

Is a Greek rice bowl suitable for a keto or low-carb diet?

A Greek rice bowl, which typically includes a base of white or brown rice, is not suitable for a keto or low-carb diet due to its high carbohydrate content (60-70 grams per serving). To make it more compatible, you can substitute the rice with cauliflower rice or omit it entirely.

What are the health benefits of eating a Greek rice bowl?

Greek rice bowls are a balanced meal offering fiber from vegetables, healthy fats from olive oil, and lean protein (if prepared with ingredients like chicken or chickpeas). They also provide antioxidants and vitamins from fresh vegetables, but be mindful of added salt if using ingredients like olives or feta cheese.

What is the recommended portion size for a Greek rice bowl?

The recommended portion size for a Greek rice bowl is about 1.5-2 cups (350-400 grams), balancing rice, protein, and vegetables. Adjust portion sizes based on your calorie and macronutrient goals, particularly if you're monitoring carb or fat intake.

How does a Greek rice bowl compare to a Mediterranean quinoa bowl?

Compared to a Mediterranean quinoa bowl, a Greek rice bowl is typically higher in carbohydrates and lower in protein and fiber, as quinoa contains more protein and dietary fiber than rice. Switching to quinoa can make the dish more nutrient-dense and suitable for those seeking additional protein or fiber.

Data Sources & Scientific References