How Many Calories Are in a Souvlaki Stick?

November 8, 2025 •

4 min read

According to Nutritionix, a single souvlaki skewer can contain around 280 calories, but this can vary significantly based on the type of meat and preparation. This guide explains how many calories are in a souvlaki stick, breaking down the factors that influence the final count.

Quick Summary

This article details the calorie content of a souvlaki stick, exploring differences between chicken, pork, and lamb. It covers factors like cooking method, portion size, and common additions such as pita and tzatziki.

Key Points

Meat Matters: Chicken souvlaki is the leanest option, with lower calories compared to fattier pork or lamb.
Cooking Method: Grilling keeps the calorie count down, but be mindful of the amount of oil used in the marinade and on the grill.
Full Meal vs. Skewer: A souvlaki meal with pita, tzatziki, and fries can more than double the calories of a single skewer.
Homemade Advantage: Cooking souvlaki at home provides total control over ingredients, allowing for precise calorie management.
Healthy Toppings: Using fresh vegetables like tomatoes and cucumbers is a nutrient-dense, low-calorie way to round out your meal.
Tzatziki Impact: While delicious, tzatziki adds extra calories and fat, so consider a lighter version or use it sparingly.

Understanding the Calorie Count of a Souvlaki Stick

Souvlaki is a classic Greek street food, renowned for its simple yet delicious flavor profile. Typically, it consists of small, marinated pieces of meat grilled on a skewer. However, the precise number of calories in a souvlaki stick is not a fixed figure. The total count depends on several variables, including the type of meat, the amount of fat, the marinade, and the cooking method. For instance, a lean chicken breast souvlaki will have a different calorie count than a pork or lamb version, which generally contain more fat. Understanding these distinctions is key to accurately assessing the nutritional impact of your meal.

Calorie Breakdown by Meat Type

Calorie counts vary depending on the protein used. Chicken souvlaki is often the leanest option, followed by pork, with lamb typically having the highest fat content. A study cited by the Center for Science in the Public Interest found that a typical chicken souvlaki skewer has around 260 calories, while lamb or pork skewers were closer to 310 calories. However, different sources provide varying numbers, as the actual portion size and cut of meat can differ significantly between restaurants or homemade recipes. Always consider the specific recipe when trying to calculate an exact figure.

How Cooking and Preparation Affect Calories

The way souvlaki is prepared also plays a major role. Marinating meat in olive oil is traditional for flavor, but it can increase the overall calorie count. The quantity of oil used for both the marinade and grilling must be considered. While grilling is a relatively healthy cooking method, the fat from the meat and any added oil will contribute to the calorie total. Some recipes also add honey to the marinade for a touch of sweetness, which introduces additional sugar and calories.

Souvlaki vs. a Complete Meal

It is important to differentiate between a single souvlaki stick and a full souvlaki meal. A full meal often includes a pita, tzatziki, and fries, significantly boosting the total calories. A pita bread can add an extra 100-200 calories, while a generous serving of creamy tzatziki can contribute another 50-100 calories or more. The addition of vegetables like tomatoes and onions provides fiber and nutrients without adding many calories. For those watching their calorie intake, enjoying just the meat skewer with a side salad is a great option.

Calorie Comparison: Chicken vs. Pork vs. Lamb Souvlaki


Meat Type	Approximate Calories per Skewer	Protein (approx. per skewer)	Fat (approx. per skewer)	Notes
Chicken Souvlaki	160-270 kcal	24-46g	6-8g	Leanest option, excellent source of protein.
Pork Souvlaki	180-290 kcal	35-39g	11-12g	Higher fat than chicken; robust flavor.
Lamb Souvlaki	310-340 kcal	46g	16g	Highest fat and calorie count, rich taste.

Note: These are general estimates. Nutritional values can vary based on specific preparation, cut of meat, and portion size.

Strategies for a Healthier Souvlaki

For those aiming for a lower-calorie meal, consider these tips:

Choose Chicken: Opt for chicken souvlaki, which is generally the leanest and lowest in calories.
Lighten the Marinade: Use less olive oil or a lower-fat yogurt-based marinade to reduce fat content.
Control the Toppings: Be mindful of extra calories from pita bread, fries, and excessive tzatziki. A side of fresh vegetables is a great addition.
Make it at Home: Preparing souvlaki at home gives you complete control over ingredients and portion sizes, allowing for precise calorie management.

Conclusion

While a single souvlaki stick offers a relatively moderate calorie intake, its nutritional profile is highly dependent on the type of meat, preparation, and portion size. Chicken souvlaki is the leanest option, while pork and lamb contain more fat and calories. The overall calorie count can increase substantially with the addition of pita, sauces, and other side dishes. By being mindful of these factors, you can enjoy this Greek favorite while staying on track with your nutritional goals. Whether you choose a lean chicken skewer or a heartier lamb version, souvlaki can fit into a balanced diet with a bit of careful consideration.

How to create a low-calorie souvlaki meal

For a delicious, low-calorie souvlaki meal, start by selecting lean protein such as chicken breast and marinating it with Greek herbs, lemon juice, and a minimal amount of olive oil. Use a non-stick pan or grill to cook the skewers to reduce the need for extra fat. Instead of pita bread, serve the souvlaki with a large, fresh Greek salad composed of lettuce, tomatoes, cucumbers, and red onion. Top with a lightened version of tzatziki made with low-fat Greek yogurt. This approach retains the authentic flavors of the dish while keeping the calorie count low.

Sources

Frequently Asked Questions

Yes, souvlaki can be a very healthy meal, especially when made with lean meat like chicken and served with fresh vegetables instead of a pita. It provides a good source of protein and essential nutrients.

Chicken souvlaki is typically the lowest in calories, as chicken breast is leaner than pork or lamb. Opt for grilled chicken breast with minimal added oil for the healthiest choice.

A single pita bread can add an additional 100 to 200 calories or more, depending on its size and thickness. Choosing to have your souvlaki without the pita is an easy way to reduce the calorie count.

The calories in tzatziki vary based on the recipe. Creamy versions can add 50-100 calories or more per serving. Using a low-fat Greek yogurt can help reduce this.

To reduce calories, use lean chicken breast, a light marinade of lemon juice and herbs with minimal olive oil, and serve with a fresh salad instead of pita and fries.

Yes, marinades can add calories. Those with a high content of olive oil or honey will increase the overall count. Using lemon juice, vinegar, and herbs is a low-calorie alternative.

There is a noticeable difference, with lamb typically containing around 310-340 calories per skewer, compared to chicken's 160-270 calories. This is mainly due to the higher fat content in lamb.