How many calories does one gyro have?

January 4, 2026 •

3 min read

With so many variations available, the calorie count of a gyro is not a single, fixed number. Typically, a single gyro can contain anywhere from 500 to over 800 calories, depending heavily on the type of meat, portion size, and sauce. This variation means it is crucial to understand the components of your specific gyro to accurately estimate its nutritional impact.

Quick Summary

A gyro's calorie count varies widely based on ingredients like meat type (lamb, chicken, beef), preparation, portion size, and the amount of sauce. Restaurant gyros often contain more calories than homemade versions. This article details the caloric contribution of each component and provides tips for making healthier choices while enjoying this classic dish.

Key Points

Variable Calorie Count: The calorie count for a single gyro varies significantly, typically ranging from 500 to over 800 calories, depending on the ingredients.
Ingredient Impact: The type of meat is the largest factor, with lamb being higher in calories than chicken.
Sauce Matters: Tzatziki sauce and other dressings, especially in large portions, can add significant calories to the total.
Restaurant vs. Homemade: Restaurant gyros generally contain more calories due to larger portions and richer ingredients compared to controlled homemade versions.
Healthy Modifications: Choosing leaner meat, opting for more vegetables, and using less or lighter sauce are effective ways to reduce calories.
Pita Consideration: The pita bread itself contributes a substantial number of calories, especially if grilled with oil.

Deconstructing the Gyro: A Calorie Breakdown

To understand exactly how many calories does one gyro have, it's necessary to look at its individual components. The final calorie count is the sum of its parts: the pita, the meat, the vegetables, and the sauce.

The Pita: The Foundation of the Gyro

The pita bread serves as the base, and its calorie contribution is significant. A single pita can range from 150 to 250 calories, with variations depending on its size and whether it's grilled with oil. Some pitas are thicker and more substantial, adding to the overall energy content.

The Meat: The Protein Powerhouse

The type and quantity of meat are the biggest calorie differentiators in a gyro. Lamb is a traditional and flavorful choice, but also one of the richest. A 6-ounce portion of lamb meat is approximately 438 calories. In contrast, a 6-ounce serving of chicken is a lighter option at about 304 calories. Some gyros use a mix of beef and lamb, while others might feature pork, all of which have different calorie densities.

The Toppings: The Freshest Addition

Often overlooked in the calorie count are the vegetables and seasonings, which thankfully add very little to the total. Onions and tomatoes, for instance, contribute only a handful of calories but add flavor and texture. These ingredients are a healthy addition and should not be a concern for those watching their caloric intake.

The Sauce: The Creamy Culprit

This is where hidden calories can accumulate. The creamy, flavorful tzatziki sauce is a standard ingredient. While a couple of tablespoons might only add about 20 calories, restaurants often use far more. Some variations, like a spicy sauce or a feta dip, can also increase the calorie count. Choosing a lighter version made with non-fat Greek yogurt can significantly reduce this impact.

Comparison: Homemade vs. Restaurant Gyros

Not all gyros are created equal, and where you get it can dramatically impact the nutritional profile.


Feature	Homemade Gyro	Restaurant Gyro (e.g., Fast Food)
Control Over Ingredients	Complete control over portion sizes, type of meat, and sauce ingredients.	Limited to no control; recipes are often proprietary.
Meat Calorie Count	Can choose leaner meats like chicken breast and control the amount.	Typically uses a mix of fattier lamb and beef, leading to higher calories.
Tzatziki Sauce	Use non-fat or low-fat yogurt to create a lighter, healthier sauce.	Often uses higher-fat ingredients like sour cream or full-fat yogurt, and in larger quantities.
Pita Bread	Can use a thinner, whole-wheat pita or bake your own.	Standard white flour pita, sometimes fried or grilled in oil.
Added Extras	Skip added extras or high-calorie sauces.	Often includes fries, extra sauce, or a larger portion size.
Estimated Calorie Range	~400-600 calories	~600-900+ calories

Calorie Management for Gyro Lovers

For those who love gyros but are mindful of their calorie intake, a few simple adjustments can make a big difference. Choosing chicken over lamb or beef, asking for extra vegetables, and requesting less or a low-fat version of the tzatziki sauce are all effective strategies. Some people even opt for a "gyro salad," foregoing the pita entirely to save hundreds of calories.

By being aware of the ingredients and making conscious choices, you can still enjoy this Mediterranean classic without derailing your diet. A gyro can be a balanced, protein-rich meal, or a calorie-dense splurge; the power to choose is in your hands.

Conclusion

The calorie count of a gyro is not a single number but a spectrum influenced by its components. While a typical lamb gyro from a restaurant can easily reach over 700 calories, a homemade chicken gyro with a low-fat sauce can be a much lighter and healthier option. Making informed decisions about your ingredients and portion sizes is key to managing the total energy content of this delicious meal. Understanding these factors allows you to enjoy a gyro while staying on track with your nutritional goals.

For more information on nutritional values of food, consult resources like the USDA's food database or specialized nutrition apps.

Frequently Asked Questions

The type of meat used is the primary factor. Lamb is a fattier, more calorie-dense option than chicken or a leaner beef.

To reduce calories, you can choose chicken instead of lamb, ask for extra vegetables, limit the amount of tzatziki sauce, and opt for a whole wheat or thinner pita.

Yes, restaurant gyros often contain more calories due to larger portion sizes, fattier cuts of meat, and a more generous application of rich sauces.

The calorie count of a vegetarian gyro varies based on the protein source, such as falafel or a plant-based meat alternative. It can still be calorie-dense, so it is important to check the specific ingredients and preparation.

While a small amount of tzatziki is low-calorie, restaurant portions can be heavy-handed. Requesting a smaller amount or making a low-fat version at home is a simple way to cut calories.

No, the vegetables like onions and tomatoes add very few calories to the overall gyro and are a healthy addition.

A gyro salad, which replaces the pita bread with a bed of lettuce, is an excellent low-calorie alternative while still offering the protein and flavor of the traditional meal.