How healthy is chicken souvlaki?
Is chicken souvlaki healthy? Yes, for most people. Chicken souvlaki scores 49/100 on the HowHealthyIs Score: 100 g provides 207 kcal, 27 g protein and 1.7 mg vitamin E. Chicken souvlaki is lean breast meat marinated in lemon, garlic and oregano and grilled on skewers: mostly protein, with a little olive oil. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Chicken souvlaki ranks higher than 49% of them.
Counts in favor (% daily value per 100 kcal)
- Protein26%
- Vitamin E6%
- Potassium4%
- Magnesium4%
- Iron2%
- Vitamin C1%
- Calcium1%
- Vitamin A1%
- Fiber0%
Counts against
- Saturated fat4%
- Added sugars0%
- Sodium8%
Raw NRF9.3: 45 minus 12 = 32. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in chicken souvlaki?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 207 kcal | 352 kcal | |
| Protein | 27 g | 46 g | 92% |
| Carbohydrates | 1.2 g | 2.1 g | 1% |
| Fiber | 0.3 g | 0.5 g | 2% |
| Sugars | 0.1 g | 0.3 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 9.9 g | 17 g | 22% |
| Saturated fat | 1.6 g | 2.7 g | 14% |
| Omega-3 fats | <0.1 g | 0.2 g | |
| Vitamins | |||
| Vitamin A | 11 µg | 19 µg | 2% |
| Vitamin C | 2.2 mg | 3.8 mg | 4% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 1.7 mg | 2.9 mg | 19% |
| Vitamin K | 7.1 µg | 12 µg | 10% |
| Vitamin B12 | 0.3 µg | 0.4 µg | 18% |
| Folate | 13 µg | 22 µg | 5% |
| Minerals | |||
| Calcium | 17 mg | 29 mg | 2% |
| Iron | 0.7 mg | 1.2 mg | 7% |
| Potassium | 417 mg | 709 mg | 15% |
| Magnesium | 36 mg | 60 mg | 14% |
| Zinc | 0.8 mg | 1.4 mg | 13% |
| Sodium | 401 mg | 682 mg | 30% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard chicken souvlaki?
We estimate chicken souvlaki from this standard recipe (serves 8, about 670 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Skewers only; pita, fries and sauce are not counted.
| Ingredient | Amount |
|---|---|
| Chicken breast, cubed | 800 g |
| 3 tbsp olive oil | 45 g |
| Juice of 1 lemon | 30 g |
| 2 cloves garlic | 10 g |
| Dried oregano | 3 g |
| Salt | 6 g |
| Black pepper | 1 g |
Why is chicken souvlaki good for you?
- 46 g protein in 2 skewers, 92% of the daily value. Protein contributes to the maintenance of muscle mass.
- 2.9 mg vitamin E in 2 skewers, 19% of the daily value. Vitamin E contributes to the protection of cells from oxidative stress.
- 0.4 µg vitamin B12 in 2 skewers, 18% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
Good ways to use it
- A high-protein dinner with salad and tzatziki
- Meal prep, since it keeps well
What should you watch out for?
- The skewers are often served in pita with fries, which changes the meal more than the meat does.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.