Is Chicken Souvlaki High in Fat? Separating Myth From Mediterranean Fact

October 23, 2025 •

4 min read

According to a study by the Center for Science in the Public Interest, a typical 7 oz. serving of plain chicken souvlaki contains just 8 grams of fat, making it a surprisingly lean option. This contrasts sharply with many misconceptions, as the fat content of chicken souvlaki can vary greatly depending on how it's cooked and what it's served with.

Quick Summary

This article explores the nutritional profile of chicken souvlaki, detailing how preparation methods and accompaniments impact its fat content. Learn what determines if your meal is high or low in fat and how to make healthier modifications.

Key Points

Fat Content Varies: Chicken souvlaki's fat level is primarily determined by its preparation, not the chicken itself, which is lean.
Lean Protein Source: Grilled chicken breast is naturally low in fat and packed with protein, which helps keep you full.
Watch the Sauces and Cheeses: High-fat additions like excessive olive oil in marinades, sour cream-based sauces, and large servings of feta cheese are the main culprits for increasing fat.
Choose Cooking Method Wisely: Grilling or broiling is the healthiest preparation method, as it allows fat to drip away, unlike pan-frying.
Customize for Health: You can easily reduce fat by using low-fat yogurt for tzatziki, limiting cheese, and serving it with extra vegetables or brown rice instead of a pita.

Unpacking the Nutritional Profile of Chicken Souvlaki

For many, Greek food conjures images of creamy feta and rich sauces, which can lead to assumptions about high fat content. When assessing whether is chicken souvlaki high in fat, it's important to look beyond stereotypes and consider the core ingredients and cooking process. At its heart, traditional chicken souvlaki is a healthy dish built on lean protein and fresh vegetables. The skewered chicken breast, marinated simply and grilled, is naturally low in fat and high in protein. However, the total fat content can escalate rapidly depending on the entire meal's components, including marinades, sauces, and side dishes.

The Role of Chicken Cut and Preparation

The type of chicken used is the first major factor. Skinless, boneless chicken breast is the leanest option, providing high-quality protein with minimal fat. Chicken thigh, while still a great protein source, contains more fat. When cooked via grilling or broiling, any excess fat drips away, further reducing the overall fat count. In contrast, pan-frying can add significant fat, especially if a large amount of oil is used. Traditional Greek recipes often use a marinade with olive oil, lemon juice, and herbs, which adds flavor without an excessive amount of fat.

Comparing Fat Levels: Chicken vs. Other Souvlaki

When stacked against other meats, chicken souvlaki often proves to be the leanest choice. This comparison helps put its fat content into context.


Feature	Chicken Souvlaki	Pork Souvlaki	Lamb Souvlaki
Core Meat	Lean, white meat chicken breast	Traditional, juicy pork	Richer, fattier lamb
Protein Source	Excellent lean protein source	High-quality protein with more fat	Richer flavor due to higher fat content
Typical Fat (Per Serving)	Often less than 10g	Can be 11g or more	Higher fat content than chicken or pork
Healthier Choice?	Generally the lightest, healthiest option	A traditional and flavorful choice	More of an indulgence due to higher fat

The Main Sources of Added Fat in a Souvlaki Meal

While the chicken itself is typically low in fat, other elements of the meal can change the fat profile completely. The biggest culprits for added fat are often the sauces and cheeses that accompany the dish.

Tzatziki Sauce: Made with Greek yogurt, cucumber, and garlic, traditional tzatziki is fairly low-fat. However, some restaurant versions may use sour cream or extra oil, increasing the fat content significantly. Making your own with low-fat Greek yogurt is a great workaround.
Pita Bread: A simple pita is not inherently high-fat, but it adds calories. The cooking method is key; a grilled or toasted pita is better than a fried one.
Feta Cheese: This delicious addition is a source of fat, particularly saturated fat. A sprinkle is fine, but a large, thick slice can increase the fat count considerably.
Olive Oil: Used in marinades and dressings, olive oil is a source of healthy monounsaturated fats. While good for you, it's calorie-dense, so moderation is key.

Making Chicken Souvlaki a Healthier Meal

If you're concerned about fat intake, it's easy to make adjustments to your souvlaki plate. Here is a list of simple changes that can have a significant impact:

Choose Lean Cuts: Always opt for skinless chicken breast. If cooking at home, trim any visible fat before marinating.
Control the Marinade: Make your own marinade to manage the amount of oil. The Lemon Bowl offers a simple, healthy grilled chicken souvlaki recipe with controlled oil.
Go Greek with Your Yogurt: Use authentic low-fat or non-fat Greek yogurt for your tzatziki sauce instead of a store-bought version with added cream or fat.
Limit the Extras: Go light on the feta cheese or opt for a smaller side salad instead of a large, cheese-heavy one.
Pile on the Veggies: Load up on fresh vegetables like tomatoes, cucumbers, and onions, which add fiber and nutrients without adding fat. A side of grilled vegetables can also be a healthy substitute for a higher-fat side dish.
Pick Your Base Wisely: Serve the souvlaki over a bed of greens or brown rice instead of in a pita, or use a whole-wheat pita for added fiber.

Conclusion: It's All About the Details

Ultimately, the question of "Is chicken souvlaki high in fat?" has a nuanced answer. The core components of chicken souvlaki—grilled chicken and fresh vegetables—are healthy and low in fat. The preparation method and choice of accompaniments are what truly dictate the final fat content. By being mindful of your additions, such as opting for low-fat tzatziki and watching cheese portions, you can keep this delicious Mediterranean meal as lean and healthy as it was meant to be.

By following a few simple tips, you can enjoy the delicious, fresh flavors of chicken souvlaki without compromising your dietary goals, making it a fantastic addition to a balanced and healthy meal plan.

Frequently Asked Questions

Yes, chicken souvlaki is generally leaner and healthier than pork or lamb souvlaki, especially when made with skinless chicken breast. The other meats have higher fat contents, contributing to more calories.

Yes, you can. To keep it low-fat, focus on using lean, skinless chicken breast and be mindful of your toppings and sauces. Opt for homemade tzatziki with low-fat yogurt and use olive oil sparingly in the marinade.

To reduce calories, serve the chicken skewers over a large Greek salad instead of with pita bread. You can also skip the tzatziki or use a low-fat version, and limit portion sizes of ingredients like feta cheese.

Traditional tzatziki made with Greek yogurt is fairly low in fat. However, some restaurant versions may contain higher-fat ingredients like sour cream, so it's always best to ask or make your own from scratch using low-fat yogurt to be sure.

It depends on the restaurant. Some restaurants may use more oil or higher-fat toppings to enhance flavor. In contrast, plain grilled chicken souvlaki is often low in fat, according to reports from organizations like CSPI.

Healthy side options include a fresh Greek salad with minimal feta and dressing, grilled vegetables, a small serving of whole-grain rice, or oven-roasted potatoes.

A simple marinade typically consists of olive oil, lemon juice, and herbs, and adds minimal fat if used in moderation. The bulk of the flavor comes from the lemon and spices, not the oil.