How healthy is moussaka?
Is moussaka healthy? Yes, in moderate portions. Moussaka scores 24/100 on the HowHealthyIs Score: 100 g provides 158 kcal, 6.4 g protein and 1.8 g fiber. Moussaka layers eggplant with a spiced lamb and tomato sauce under a thick bechamel, so it delivers protein, calcium and vegetables along with a fair amount of saturated fat. 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). Moussaka ranks higher than 24% of them.
Counts in favor (% daily value per 100 kcal)
- Protein8%
- Fiber4%
- Calcium3%
- Vitamin E3%
- Vitamin A3%
- Potassium3%
- Iron3%
- Magnesium3%
- Vitamin C3%
Counts against
- Saturated fat15%
- Added sugars0%
- Sodium6%
Raw NRF9.3: 34 minus 21 = 13. 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 moussaka?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 158 kcal | 474 kcal | |
| Protein | 6.4 g | 19 g | 39% |
| Carbohydrates | 7.6 g | 23 g | 8% |
| Fiber | 1.8 g | 5.5 g | 20% |
| Sugars | 3.7 g | 11 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 11 g | 34 g | 44% |
| Saturated fat | 4.8 g | 14 g | 71% |
| Omega-3 fats | 0.1 g | 0.5 g | |
| Vitamins | |||
| Vitamin A | 47 µg | 141 µg | 16% |
| Vitamin C | 3.8 mg | 11 mg | 13% |
| Vitamin D | 0.5 µg | 1.5 µg | 7% |
| Vitamin E | 0.8 mg | 2.4 mg | 16% |
| Vitamin K | 4.7 µg | 14 µg | 12% |
| Vitamin B12 | 0.7 µg | 2 µg | 85% |
| Folate | 26 µg | 79 µg | 20% |
| Minerals | |||
| Calcium | 70 mg | 211 mg | 16% |
| Iron | 0.8 mg | 2.4 mg | 13% |
| Potassium | 243 mg | 729 mg | 16% |
| Magnesium | 18 mg | 53 mg | 13% |
| Zinc | 1.1 mg | 3.3 mg | 30% |
| Sodium | 219 mg | 656 mg | 29% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard moussaka?
We estimate moussaka from this standard recipe (serves 8, about 2400 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Kefalotyri cheese is modeled as grated parmesan; the eggplant is brushed and baked, not deep fried.
| Ingredient | Amount |
|---|---|
| 3 eggplants, sliced | 1000 g |
| Olive oil for the eggplant | 60 g |
| Ground lamb | 500 g |
| 1 large onion | 150 g |
| 2 cloves garlic | 10 g |
| 1 can chopped tomatoes | 400 g |
| 1 tbsp tomato paste | 15 g |
| Cinnamon | 2 g |
| Salt | 8 g |
| Black pepper | 1 g |
| Butter for the bechamel | 60 g |
| Flour for the bechamel | 60 g |
| Milk for the bechamel | 700 g |
| 2 eggs | 100 g |
| Nutmeg | 0.5 g |
| Grated hard cheese | 50 g |
Why is moussaka good for you?
- 2 µg vitamin B12 in 1 square, 85% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
- 19 g protein in 1 square, 39% of the daily value. Protein contributes to the maintenance of muscle mass.
- 3.3 mg zinc in 1 square, 30% of the daily value. Zinc contributes to the normal function of the immune system.
Good ways to use it
- A make-ahead family dinner
- Serving with a large green salad instead of bread
What should you watch out for?
- The eggplant soaks up oil when fried; baking or grilling the slices keeps it lighter.
- The bechamel topping adds butter and whole milk.
What can you eat instead of moussaka?
Foods you can use the same way with a higher HowHealthyIs Score.