Wondering how many calories are in a 100-gram serving of your favorite Greek dish? The Greek Calories Per 100g Calculator gives you a quick, practical estimate for popular foods such as feta, tzatziki, souvlaki, spanakopita, and baklava. Choose a food, set your portion in grams or ounces, and the tool returns total calories plus protein, carbohydrates, and fat — with an optional macro-percentage breakdown.
It is ideal for meal planning on a Mediterranean diet, tracking macros, or simply understanding how energy-dense dishes like baklava compare with lighter options like grilled octopus. The calorie values are average estimates based on USDA food data and typical Greek recipes; actual restaurant versions vary. Use the preset portion buttons to instantly model common serving sizes, and adjust the amount to match your plate.
🍽️ Greek Food Calorie Estimator
How to Use This Calculator
This tool is designed to give you a fast nutrition snapshot without digging through recipe nutrition apps. Start by selecting a food from the dropdown list — the options cover classic Greek dishes, cheeses, spreads, breads, and desserts. Then enter how much you plan to eat in grams. If you measured your portion on a kitchen scale in ounces, switch the unit selector to ounces and the calculator will convert to grams automatically.
For even quicker estimates, tap one of the preset portion buttons (50 g, 100 g, 150 g, or 200 g). This is handy when you are building a meal and want to compare two foods at the same weight. If you want to understand where the calories come from, tick the “Show macro percentages” box before calculating. The result will also list the per-100 g baseline so you can compare the calorie density of different dishes at a glance.
Reference Nutrition Table
The values below are typical figures per 100 g based on USDA FoodData Central and common Greek recipes. Use them as planning estimates — restaurant recipes can differ.
| Food | kcal | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| Greek yogurt (full-fat) | 97 | 9.0 | 3.9 | 5.0 |
| Greek yogurt (nonfat) | 59 | 10.0 | 3.6 | 0.4 |
| Feta cheese | 264 | 14.2 | 4.1 | 21.3 |
| Tzatziki | 120 | 4.5 | 5.5 | 9.0 |
| Hummus | 166 | 7.9 | 14.3 | 9.6 |
| Taramosalata | 300 | 4.0 | 8.0 | 28.0 |
| Grilled chicken souvlaki | 165 | 28.0 | 0.0 | 5.0 |
| Pork gyros | 260 | 20.0 | 2.0 | 19.0 |
| Moussaka | 160 | 8.0 | 10.0 | 10.0 |
| Spanakopita | 260 | 6.0 | 20.0 | 17.0 |
| Dolmades | 150 | 2.5 | 15.0 | 9.0 |
| Greek salad (with feta) | 90 | 2.5 | 4.0 | 7.5 |
| Kalamata olives | 239 | 1.0 | 10.0 | 22.0 |
| Pita bread | 275 | 9.0 | 55.0 | 1.2 |
| Baklava | 430 | 6.0 | 45.0 | 26.0 |
| Grilled octopus | 120 | 22.0 | 2.0 | 2.0 |
* Values are rounded averages; see factors affecting accuracy below.
How the Calculation Works
Calories and macros scale linearly with weight, so the math is straightforward:
Protein, carbs, and fat use the same scaling factor.
For example, if you select spanakopita (260 kcal per 100 g) and enter 150 g, the factor is 150 ÷ 100 = 1.5. The calculator multiplies 260 by 1.5 to get 390 kcal, protein 6 × 1.5 = 9 g, carbs 20 × 1.5 = 30 g, and fat 17 × 1.5 = 25.5 g. When the macro percentages option is on, it also converts each macro gram to calories (protein and carbs contribute 4 kcal/g, fat contributes 9 kcal/g) and divides by total calories to show the energy split.
Baseline values in the dropdown are averages compiled from the USDA FoodData Central database and popular Greek cookbook recipes.
Real-World Serving Sizes
Restaurant and home portions rarely weigh exactly 100 g. Here are common estimates to help you translate a typical plate into grams:
• Side Greek salad: about 200 g → roughly 180 kcal
• Pork gyros meat (no pita): about 150 g → roughly 390 kcal
• One slice of spanakopita: about 120 g → roughly 312 kcal
• One small piece of baklava: about 60 g → roughly 258 kcal
• Two tablespoons of tzatziki: about 30 g → roughly 36 kcal
If you are tracking closely, invest in a small digital kitchen scale. Many people overestimate by 20–30% when they rely on visual cues alone, especially with dense or oily foods.
Factors Affecting Accuracy
Fried foods like saganaki, oil-dressed salads, and desserts with syrup tend to be higher than the table suggests when portion size grows. For packaged Greek yogurt or pita, check the nutrition label — it will give you the exact per-100 g figures, and you can enter those manually by adjusting your mental baseline. For individualized medical or dietetic advice, consult a registered dietitian.
Frequently Asked Questions
Is Greek yogurt automatically lower in calories than regular yogurt?
Not automatically. Full-fat Greek yogurt is around 97 kcal per 100 g, while nonfat is about 59 kcal. Regular plain yogurt usually ranges from 60 to 90 kcal, so the biggest difference is protein and texture, not always calories.
How many calories are in a pita?
Pita bread is about 275 kcal per 100 g. A typical small pita weighs around 60 g, so a single pita is about 165 kcal before any filling. Since gyros and souvlaki are often served inside a warm pita with sauce, the bread and tzatziki can add 200+ kcal to the meal.
Why is baklava so calorie-dense?
Baklava is made with layers of phyllo dough brushed with butter, chopped nuts, and a warm honey or sugar syrup. That combination is naturally high in fat and sugar, giving it roughly 430 kcal per 100 g — more than many main dishes.
Can I use this tool to plan a whole Mediterranean meal?
Yes. Calculate the individual components you plan to serve — meat, salad, bread, dips — and add them together. For hummus in handful-sized portions, see this hummus portion calculator; for a dedicated look at grilled octopus, try this octopus per-100g calculator.