Many of the traditional foods from Greece follow a Mediterranean-style diet. This dietary pattern includes high amounts of fruits, vegetables and breads. It also includes foods with high amounts of monounsaturated fats such as olive oil and nuts, but low amounts of saturated fats often found in animal products. According to the Mayo Clinic, a recent study in the United States found that eating a Mediterranean diet reduced the risk of both cancer and heart disease. Although many Greek foods are low in saturated fats and can reduce health risks, not all Greek foods are considered healthy, and they should be eaten in moderation.
Hummus
Hummus is a dip or spread made from mashed garbanzo beans and is often served with vegetables or pita bread. A single serving of 2 tablespoons contains only 50 calories and because it is made with olive oil, it contains 1.6g of heart healthy monounsaturated fats. One serving will also provide 1g protein, 1g fiber, 6g carbohydrates and because it is plant-based, it does not contain any cholesterol.
Gyro
A gyro is a Greek sandwich often made with lamb, chicken or beef wrapped in a pita bread. The condiments can include a variety of vegetables and sometimes hummus. According to the USDA, one gyro weighing 390g made with lamb and beef and including tomato sauce contains 593 calories, 44g of protein and 3g of fiber. A gyro also contains 73g carbohydrates and 12g of fat, 4g of those being saturated fats. The total cholesterol is 82mg, which is relatively high because the American Heart Association recommends less than 300mg each day. Asking for sauces on the side or choosing chicken instead of lamb or beef can help reduce the amount of cholesterol and saturated fat.
Spanakopita
Commonly eaten as an appetizer, spanakopita is a mixture of spinach and feta cheese stuffed in between sheets of phyllo dough. A serving size of 2 inches contains 49 calories, 1g protein and 2g carbohydrates. Even though it is high in Vitamin A from the spinach, providing 68 mcg, be aware that the layers of pastry are often buttered and contain 20mg cholesterol, 3g total fat, 1g saturated fat.
Pita Bread
Pita bread is a flat bread found in many cultures, including Greek. When baked, an air pocket is created that makes it ideal for holding vegetables, cheeses or meats. A medium 5-inch round pita contains 124 calories, 4g protein and 1g fiber. It is also low in fat, containing only .5 g and also has 25g carbohydrates. Pita chips can be found in restaurants and in local grocery stores, but these are often fried, which will increase total calories and fat.
Baklava
Baklava is a traditional Greek dessert made from layers of phyllo dough, chopped nuts and sweetener, usually honey. According to the USDA, a 2-inch piece is 334 calories, 5g protein, and 2g fiber. Baklava has a relatively high fat content of 22g, 9g being saturated due to the nuts and butter that is typically spread between the layers of phyllo dough. It also has 35mg cholesterol, 29g carbohydrates and 9g sugar.
Feta
One of the most common Greek cheeses is feta, which is usually made from goat milk. Compared with other cheeses, such as cheddar, it is low in calories and fat. One cubic inch of feta is 45 calories and 3g total fat compared with cheddar, which has 69 calories and 5g total fat for the same serving size. Feta also has 15mg cholesterol and 2g protein.
Moussaka
A popular main dish in Greece, moussaka is a casserole typically made with eggplant, tomato sauce and meat. Eating 1 cup will provide 292 calories, 15g protein and 14g carbohydrates. It also contains 18g total fat, 4g saturated fat and 43mg cholesterol.
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