Greek gyros are a popular fast food consisting of meat cooked on a vertical rotisserie, wrapped in pita bread with tomatoes, onions, and tzatziki sauce. With their delicious blend of flavors and textures, it’s easy to see why they are so tempting. However, with high amounts of fat, sodium, and calories, gyros have a reputation as an indulgent, unhealthy food.
In this article, we will analyze the nutritional content of typical gyro ingredients to get to the bottom of the question: Are Greek gyros actually unhealthy, or can they be part of a balanced diet?
The Main Ingredients in Greek Gyros
The primary ingredients that go into Greek gyros are:
- Meat – Usually a mix of beef and lamb cooked on a vertical rotisserie
- Pita bread – Soft, slightly chewy flatbread made from wheat flour
- Onions – Thinly sliced white, yellow, or red onions
- Tomatoes – Sliced tomatoes or tomato pieces
- Tzatziki sauce – Made from Greek yogurt, cucumbers, garlic, olive oil, lemon juice, dill, mint, and salt
The combination of these ingredients is what gives gyros their distinctive taste and texture. Now, let’s look at the nutrition facts behind these main components.
Nutritional Profile of Gyro Meat
The gyro meat is undoubtedly the star of the show when it comes to nutrition and health. The meat provides protein and important vitamins and minerals like iron, zinc, and B vitamins. However, it can also contain high amounts of saturated fat and sodium, depending on factors like:
- Meat blend – Higher fat lamb or cheaper cuts result in more fat/calories
- Cooking method – Rotisserie cooking allows fat to drip away, keeping calories in check
- Portion size – A standard 2-3 oz portion is a moderate serving
- Sodium content – Preparation, marinade, and seasoning affects sodium levels
On average, a 3 oz serving of gyro meat contains around 300 calories, 16g fat, and 800mg sodium. Choosing lean cuts of meat and reasonable portions is key to keeping gyros meat relatively healthy.
Strategies to Make Gyro Meat Healthier
- Use leaner cuts of lamb and beef, trimming away visible fat
- Limit portion size to 2-3 oz
- Cook on a rotisserie to let fat drip away
- Use simple spice rubs instead of salty marinades
- Choose lower sodium tzatziki sauce or add your own plain Greek yogurt
Nutrition Profile of Pita Bread
Pita bread is the carbohydrate base of a Greek gyro, providing energy and a contrasting texture. Here is a look at the nutrition in a standard 6-inch pita:
- Calories: 165
- Carbs: 33g
- Protein: 5g
- Fiber: 1g
- Fat: 1g
- Sodium: 230mg
Whole wheat or multigrain pita can provide extra fiber and nutrients. But overall, pita bread is the lighter component of a gyro when it comes to calories, fat, and sodium compared to the meat.
Strategies for Healthier Pita Bread
- Choose whole wheat or multigrain pitas for more fiber
- Look for lower sodium/unsalted options
- Stick to a single 6-inch pita, or split a large one between two people
- Opt for a salad instead of pita “bowl” for added vegetables
Onions and Tomatoes: Vitamins, Minerals, and Water
Onions and tomatoes make up a supporting nutritional role in gyros. Here are some of the benefits they provide:
- Onions – Rich in vitamin C, antioxidants, and quercetin. Low calorie, fat free, and low glycemic index.
- Tomatoes – Excellent source of vitamin C, potassium, vitamin K, and lycopene. Also contain a high water content.
When it comes to health, you can never go wrong adding more fresh vegetables. Load up your gyro with plenty of onions and tomatoes to boost nutrition and water content.
Get More Veggies
- Ask for extra tomatoes, onions, lettuce, and cucumbers
- Add sliced bell peppers or pickled peppers like banana peppers
- Consider a Greek salad as a side instead of fries
Tzatziki Sauce’s Nutritional Pros and Cons
Cool, creamy tzatziki sauce is essential for balancing out the flavors in a gyro. Here is a look at the nutrition packed into a 2-tablespoon serving of tzatziki:
- Calories: 45
- Carbs: 3g
- Protein: 1g
- Fat: 4g
- Sodium: 115mg
The yogurt and cucumbers provide protein, vitamin A, and electrolytes like potassium. However, store-bought tzatziki can also contain added sugar, saturated fat, sodium, and preservatives.
Make Tzatziki Healthier
- Use plain Greek yogurt and add fresh diced cucumber yourself
- Limit to 2 tbsp portion size
- Look for low fat, low sodium, and low/no sugar added varieties
- Stir in lemon juice and dill instead of salt for flavor
The Importance of Portion Control
Perhaps the most important factor when determining how healthy gyros are is getting the portion sizes right.
According to MyFitnessPal, here are the nutrition totals for an average gyro:
- Calories: 703
- Carbs: 57g
- Protein: 29g
- Fat: 40g
- Sodium: 1377mg
That accounts for about 1/3 of a person’s recommended daily calories and sodium in one meal. By choosing smaller portions, you reduce the density of calories, fat, and sodium.
Gyro Portion Control Tips
- Opt for a 6-inch pita instead of a 12-inch wrap
- Ask for a salad instead of pita
- Choose a kids size gyro
- Split one gyro between multiple people
- Save half for leftovers
Healthy Alternatives to Traditional Gyros
You don’t have to give up gyros completely to make healthier choices. Here are some recipe modifications you can request:
- Chicken or shrimp – Lower in saturated fat and calories than lamb/beef
- Portobello mushrooms – Provides fiber, nutrients without the meat
- Whole wheat pita – More fiber and nutrients than white pitas
- Greek salad – Base of lettuce and vegetables instead of pita
- Lighter tzatziki – Made with nonfat Greek yogurt and fewer add-ins
Choosing these lower calorie, higher antioxidant options can allow you to still enjoy the familiar gyro flavors while boosting nutrition.
Health Impact of Side Choices
The side dishes you choose to accompany your gyro also influence its overall nutritional value. Typical options like fries, chips, rice, and cheesy dips can quickly drive up calories, sodium, saturated fat, and carbs.
To make your gyro meal healthier, swap out the usual sides for these options:
- Greek salad
- Broccoli slaw
- Steamed vegetables
- Roasted chickpeas
- Hummus and veggies
- Fruit salad
Choose fresh, colorful picks that add antioxidants, fiber, plant protein, and important vitamins and minerals.
Avoid Unhealthy Extras
It’s also key to watch out for extras that seem harmless but can pile on saturated fat, sodium, and calories:
- Cheese crumbles
- Bacon bits
- Chips
- Fries
- Ranch or creamy dips
- Buttery rice or pasta sides
- Sugary drinks
Should You Eat Gyros on a Diet?
When trying to lose weight or eat low calorie, is it possible to still enjoy an occasional gyro? With the right modifications, gyros can potentially fit into a healthy eating plan.
Here are some diet-friendly gyro tips:
- Choose chicken, shrimp, or veggie filling
- Opt for a salad instead of pita
- Load up on extra onions, tomatoes, cucumbers, and peppers
- Use just 1 tbsp of light tzatziki sauce
- Ask for light cooking oil on the meat
- Get it without cheese or heavy sauce toppings
- Avoid fries, chips, rice, and pitas as sides
- Watch your portion sizes
Being selective with ingredients and conscious of portions can allow you to work gyros into a low calorie or low carb meal every now and then.
Do Gyros Have Any Nutritional Benefits?
When eating gyros in moderation, there are some nutritional benefits you can obtain. These include:
- Protein – Meat, yogurt, and pita provide protein for building muscle.
- Carbs – The pita gives you an energy boost from complex carbs.
- Vitamin C – Onions and tomatoes provide this immune-boosting vitamin.
- Potassium – Needed for blood pressure regulation, obtained from yogurt and tomatoes.
- Zinc and B Vitamins – The meat supplies these important vitamins.
- Probiotics – Yogurt contains healthy gut bacteria.
Overall, gyros can fit into a nutrient-dense diet, though moderation is key. You can maximize nutrition by loading up on veggie toppings and choosing yogurt-based sauces.
Can Gyros Be Part of Healthy Mediterranean Diet?
The Mediterranean diet is consistently ranked as one of the healthiest eating patterns. With its focus on plant foods, lean proteins, whole grains, and heart-healthy fats, could gyros potentially fit into this style of eating?
While heavy beef and lamb gyros don’t perfectly align with Mediterranean diet principles, there are some ways to give them a Mediterranean diet makeover:
- Use shrimp, chicken, or chickpeas instead of red meat
- Choose whole grain pita bread
- Boost veggie toppings like onions, tomatoes, greens, and cucumbers
- Include a Greek salad as your side or gyro base
- Use Greek yogurt, olive oil, lemon, and fresh herbs in sauces
- Add avocado, hummus, or tahini sauce
- Season with herbs and spices instead of salt
With some simple substitutions, gyro flavors can be enjoyed as part of an overall Mediterranean eating pattern.
Sample Healthy Gyro Meal Ideas
Here are a few ideas for putting together a more nutritious gyro meal:
Greek Salad Gyro Bowl
- Chicken or shrimp gyro meat
- Lettuce, tomatoes, cucumbers, onions, feta, olives
- 1 tbsp tzatziki
- Olive oil and red wine vinegar dressing
- Whole wheat pita on the side
Portobello Mushroom Veggie Gyro
- Marinated, grilled portobello caps
- Hummus, tahini, or babaganoush spread
- Shredded lettuce, red onion, tomato
- Roasted red peppers and feta (optional)
- Whole grain pita or salad base
Mediterranean Shrimp Gyro
- Shrimp seasoned with lemon, garlic and oregano
- Chopped cucumber tomato salad
- 2 tbsp Greek yogurt mixed with lemon juice
- Whole wheat pita
- Side Greek salad
Conclusion
Traditional beef and lamb gyros are high in calories, sodium, and saturated fat, especially when loaded up with cheese, salty toppings, and fried sides. However, by choosing healthier ingredients, watching portions, and picking fresh sides, it’s possible to enjoy the iconic flavors of gyros while still meeting nutritional needs.
Some of the best ways to boost nutrition in your gyro include:
- Opting for lean proteins like chicken, shrimp, or portobellos
- Using Greek yogurt, hummus, or tahini instead of heavy tzatziki
- Adding extra veggies and fresh toppings
- Choosing a salad, rather than pita, as the base
- Skipping the fries and chips and picking veggie sides instead
- Sticking to reasonable portion sizes
With a few simple modifications, you can feel good about making this Mediterranean fast food a more regular, guilt-free part of your healthy diet.
