How healthy is gyro?
Is gyro healthy? Yes, in moderate portions. Gyro scores 22/100 on the HowHealthyIs Score: 100 g provides 216 kcal, 11 g protein and 1.3 mg iron. A Greek pork gyro in pita is a filling street meal with plenty of protein, zinc and B vitamins, but the fatty meat, bread and fries make it a hearty choice. 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). Gyro ranks higher than 22% of them.
Counts in favor (% daily value per 100 kcal)
- Protein10%
- Iron3%
- Potassium3%
- Magnesium2%
- Vitamin C2%
- Fiber2%
- Vitamin E2%
- Calcium2%
- Vitamin A0%
Counts against
- Saturated fat8%
- Added sugars0%
- Sodium7%
Raw NRF9.3: 26 minus 15 = 11. 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 gyro?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 216 kcal | 756 kcal | |
| Protein | 11 g | 39 g | 79% |
| Carbohydrates | 17 g | 61 g | 22% |
| Fiber | 1.1 g | 3.7 g | 13% |
| Sugars | 1.3 g | 4.5 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 11 g | 39 g | 49% |
| Saturated fat | 3.4 g | 12 g | 60% |
| Omega-3 fats | 0.1 g | 0.4 g | |
| Vitamins | |||
| Vitamin A | 6.2 µg | 22 µg | 2% |
| Vitamin C | 3.5 mg | 12 mg | 14% |
| Vitamin D | 0.8 µg | 2.7 µg | 14% |
| Vitamin E | 0.5 mg | 1.8 mg | 12% |
| Vitamin K | 4 µg | 14 µg | 12% |
| Vitamin B12 | 0.4 µg | 1.4 µg | 58% |
| Folate | 46 µg | 162 µg | 41% |
| Minerals | |||
| Calcium | 43 mg | 150 mg | 12% |
| Iron | 1.3 mg | 4.4 mg | 25% |
| Potassium | 276 mg | 966 mg | 21% |
| Magnesium | 21 mg | 72 mg | 17% |
| Zinc | 1.6 mg | 5.5 mg | 50% |
| Sodium | 359 mg | 1258 mg | 55% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard gyro?
We estimate gyro from this standard recipe (one serving, about 350 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Modeled with raw pork shoulder that loses weight on the spit; a few fries are included, as in a typical Greek gyro pita.
| Ingredient | Amount |
|---|---|
| 1 pita bread | 80 g |
| Pork shoulder, sliced | 160 g |
| Olive oil | 5 g |
| Salt in the meat | 1.5 g |
| Oregano | 0.5 g |
| Tomato | 40 g |
| Onion | 20 g |
| Tzatziki: yogurt | 30 g |
| Tzatziki: cucumber | 10 g |
| Tzatziki: garlic | 2 g |
| A few fries | 40 g |
Why is gyro good for you?
- 39 g protein in 1 pita gyro, 79% of the daily value. Protein contributes to the maintenance of muscle mass.
- 1.4 µg vitamin B12 in 1 pita gyro, 58% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
- 5.5 mg zinc in 1 pita gyro, 50% of the daily value. Zinc contributes to the normal function of the immune system.
Good ways to use it
- Asking for extra tomato and onion and fewer fries
- Choosing a chicken gyro for a leaner version
What should you watch out for?
- Fries tucked into the wrap add salt and fat.
- Shop gyro meat is often fattier and saltier than home-cooked shoulder.
What can you eat instead of gyro?
Foods you can use the same way with a higher HowHealthyIs Score.