Souvlaki Calories Calculator
Calculate souvlaki calories for a pita or plate. Greek souvlaki popular in Canada — nutrition facts, protein content, and healthy eating tips.
Souvlaki Calculator
To burn about 324 kcal you may need roughly:
📊 Data source note: Nutrition values are estimates based on standard food composition databases and common recipe data. Actual values vary by cooking method, oil quantity, ingredient brand, and serving size. See our Data Sources and Methodology pages.
Souvlaki Nutrition Tips
Souvlaki is a popular Greek street food that has become a staple across Canadian cities with significant Greek communities — particularly Toronto, Montreal, Winnipeg, and Vancouver. Canada has one of the largest Greek diaspora populations in the world, and Canadian Greek communities have established thousands of restaurants, diners, and souvlaki shops that have made Greek food deeply embedded in C...
How to use this calculator
To estimate accurately, enter the grams of Souvlaki you consumed rather than a guess at plate size. In practice, a 2 chicken souvlaki skewers (100g) comes to about ~165 kcal, while a souvlaki pita wrap (200g) is closer to ~330 kcal. Oil quantity and preparation style shift these numbers, so treat the output as a realistic range for planning your remaining meals of the day.
Best for fitness goals
Souvlaki is an excellent weight-loss food choice when ordering at Greek restaurants. The grilled chicken skewers are high in protein and low in fat. A souvlaki wrap has a good protein-to-calorie ratio. Choosing tzatziki (yogurt-based sauce) over heavy cream sauces adds flavour with minimal calories....
Souvlaki Calories — Complete Guide
Calories By Portion Size
| Portion / Serving | Estimated Calories | Notes |
|---|---|---|
| 2 chicken souvlaki skewers (100g) | ~165 kcal | Skewers only |
| Souvlaki pita wrap (200g) | ~330 kcal | Classic serving |
| Souvlaki plate with salad (350g) | ~435 kcal | Full plate |
| Lamb souvlaki pita (200g) | ~380 kcal | Higher fat cut |
Calories By Preparation Method
| Preparation Method | Calories / 100g | Notes |
|---|---|---|
| Grilled chicken souvlaki | ~165 kcal/100g | Lean option |
| Pork souvlaki | ~185 kcal/100g | Traditional Greek style |
| Lamb souvlaki | ~210 kcal/100g | Richer flavour, higher fat |
| Souvlaki with tzatziki and pita | ~200 kcal/100g | Full wrap |
Nutrition Breakdown
| Nutrient | Amount | Notes |
|---|---|---|
| Calories | 165 kcal | Per 100g |
| Protein | 20 g | Excellent — lean grilled meat |
| Carbohydrates | 8 g | From marinade and pita |
| Fat | 7 g | From olive oil marinade |
| Fibre | 1 g | From pita and vegetables |
| Sodium | ~480 mg | From marinade seasoning |
| Iron | ~2 mg | From chicken or pork |
What Is Souvlaki?
Souvlaki is a popular Greek street food that has become a staple across Canadian cities with significant Greek communities — particularly Toronto, Montreal, Winnipeg, and Vancouver. Canada has one of the largest Greek diaspora populations in the world, and Canadian Greek communities have established thousands of restaurants, diners, and souvlaki shops that have made Greek food deeply embedded in Canadian food culture. Souvlaki consists of small pieces of marinated meat (chicken, pork, or lamb) threaded on a skewer and grilled over high heat. It is served either on the skewer as a meat-only dish or wrapped in warm pita with tomatoes, onions, and tzatziki (cucumber-yogurt sauce). The Danforth in Toronto (nicknamed 'Greektown') is one of the most concentrated Greek restaurant districts in North America and is famous for its souvlaki. Montreal also has a thriving Greek restaurant tradition in the Park Extension and NDG neighbourhoods.
Souvlaki Calories Guide
Chicken souvlaki is one of the leanest grilled protein options available — 100g of grilled chicken souvlaki contains approximately 165 calories with 20g of protein. A full souvlaki pita wrap (200g including pita and tzatziki) is approximately 330 calories — a filling, protein-rich meal under 350 calories.
Souvlaki for Weight Loss
Souvlaki is an excellent weight-loss food choice when ordering at Greek restaurants. The grilled chicken skewers are high in protein and low in fat. A souvlaki wrap has a good protein-to-calorie ratio. Choosing tzatziki (yogurt-based sauce) over heavy cream sauces adds flavour with minimal calories. Opt for a souvlaki plate with Greek salad instead of fries for a complete, calorie-controlled meal.
Souvlaki for Muscle Gain
Souvlaki is an ideal muscle-building meal — grilled lean protein with minimal fat and good amino acid profile. Two chicken skewers with pita provides approximately 30g of protein at around 330 calories. For higher protein needs in a muscle-building phase, order an additional skewer or pair with a side of hummus.
Smart Comparison
Souvlaki vs Shawarma: A chicken shawarma wrap is slightly higher in calories (~380–420 kcal) due to the sauces. Souvlaki is typically simpler in preparation with tzatziki rather than cream sauces. Both are excellent protein sources. Souvlaki vs Donair: A Halifax donair (~500 kcal) is significantly higher in calories than a souvlaki wrap due to the sweet condensed milk sauce.
Portion Control Advice
A souvlaki plate with Greek salad instead of fries is one of the best restaurant meal choices available — high protein, moderate calories, good fat from olive oil. Avoid deep-fried calamari or spanakopita starters which add 300–500 kcal before the main course.
Common Mistakes
Adding heavy portions of tzatziki (a tablespoon is enough — it is moderately calorie-dense). Ordering Greek fries alongside souvlaki (adds 300+ kcal) rather than a Greek salad. Eating pita bread as an appetiser before the souvlaki arrives.
Burn This Food — Activity Equivalents
| Activity | Duration to Burn |
|---|---|
| Brisk walking | ~83 min for souvlaki pita wrap |
| Jogging | ~40 min |
| Cycling | ~47 min |
| Swimming | ~43 min |
Healthy Alternative Tips
Souvlaki skewers with salad (no pita) — ~200 kcal
Chicken souvlaki plate with Greek salad — ~380 kcal
Souvlaki pita with tzatziki and salad instead of fries
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FAQs
How many calories in a souvlaki?
Two grilled chicken souvlaki skewers (100g) contain approximately 160–170 calories. A souvlaki pita wrap (200g) is approximately 325–340 calories. A full souvlaki plate with salad (350g) is approximately 420–450 calories.
Is souvlaki healthy?
Souvlaki is one of the healthier fast-casual restaurant options — grilled lean protein with minimal added fat, served with vegetables and yogurt-based sauce. It compares favourably to most fast food on protein content and calorie-to-nutrition ratio.
Is souvlaki popular in Canada?
Very much so — Canada has a large and established Greek community, particularly in Toronto, Montreal, and Winnipeg. Toronto's Danforth (Greektown) is one of the most concentrated Greek restaurant areas in North America, making souvlaki a familiar food for many Canadians.
What is the difference between souvlaki and gyros?
Souvlaki uses meat grilled on skewers from small cubes. Gyros uses a large cone of layered, pressed meat cooked on a vertical rotisserie and sliced thin — similar to shawarma or donair. Both are served in pita with similar toppings. Souvlaki tends to be leaner since it uses smaller pieces of marinated whole meat.
What type of meat is used in souvlaki?
The most popular souvlaki in Canada is chicken (pita or plate), followed by pork. Lamb souvlaki is the most traditional Greek style. Some restaurants also offer shrimp or mixed meat variations. Chicken souvlaki is the leanest and lowest-calorie option.
📊 Data source note: Nutrition values are estimates based on Canadian food composition databases, Health Canada nutrient data, and standard recipe analysis. Actual values vary by cooking method, recipe, brand, and serving size. See our Data Sources and Methodology pages.