Souvlaki
Good nutritional profile
Greek grilled skewers of pork or chicken with lemon and oregano.
Souvlaki is Greek skewered meat, usually cubes of pork shoulder or chicken, marinated in olive oil, lemon juice, garlic and oregano and grilled over charcoal. Values are for pork: a 180 g serving of three skewers has about 460 kcal, 45 g of protein, almost no carbohydrate and 29 g of fat, a third of it saturated. Chicken breast skewers have about a third of the fat; a 60 g pita on the side adds about 165 kcal.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 25g | 44.6% |
| Fat | 16g | 22.9% |
| Carbs | 0.5g | 0.2% |
| Simple Sugars | 0.17g | Estimate |
| Complex Carbs | 0.33g | Estimate |
| Water | 57g | 2.3% |
| Calories | 254 | 11.3% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 5.07 | g | 25.4% |
| Monounsaturated | 7.53 | g | 30.1% |
| Polyunsaturated | 2.01 | g | 15.5% |
| Omega-3 | 0.603 | g | Estimate |
| Omega-6 | 1.407 | g | Estimate |
| Trans | 0.12 | g | 6.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 1.67 | mg |
| Vitamin E | 0.66 | mg |
| Selenium | 31.9 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 2.23 | mcg | 0.2% |
| vitamin B1 | 0.475 | mg | 39.6% |
| vitamin B2 | 0.366 | mg | 28.2% |
| vitamin B3 | 4.39 | mg | 27.4% |
| vitamin B6 | 0.451 | mg | 26.5% |
| vitamin B9 | 1.21 | mcg | 0.3% |
| vitamin B12 | 0.938 | mcg | 39.1% |
| vitamin C | 1.67 | mg | 1.9% |
| vitamin D | 0.764 (31 IU) | mcg | 5.1% |
| vitamin E | 0.656 | mg | 4.4% |
| vitamin K | 2.84 | mcg | 2.4% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 24.6 | mg | 2.5% |
| iron | 1.48 | mg | 8.2% |
| magnesium | 25.4 | mg | 6.3% |
| phosphorus | 232 | mg | 33.1% |
| potassium | 397 | mg | 15.3% |
| sodium | 534 | mg | 23.2% |
| zinc | 3.77 | mg | 34.3% |
| copper | 0.122 | mg | 13.6% |
| manganese | 0.047 | mg | 2.0% |
| selenium | 31.9 | mcg | 58.0% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 1077 | mg | 153.9% | 250% |
| Isoleucine | 1229 | mg | 87.8% | 152% |
| Leucine | 2128 | mg | 77.9% | 130% |
| Lysine | 2314 | mg | 110.2% | 179% |
| Methionine | 976 | mg | 93.0% | 158% |
| Phenylalanine | 2001 | mg | 114.3% | 182% |
| Threonine | 1121 | mg | 106.8% | 167% |
| Tryptophan | 263 | mg | 93.9% | 148% |
| Valine | 1306 | mg | 71.8% | 121% |
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Values per 100 g
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Recipe
See full recipeIngredients
- Boneless pork shoulder 1 kg
- Olive oil 4 tbsp
- Lemon juice 3 tbsp
- Garlic 3 cloves
- Dried oregano 2 tsp
- Salt 1.5 tsp
- Black pepper 1/2 tsp
- Lemon wedges to serve
Instructions
- 1
Trim the thick outer fat from the pork and cut the meat into 2.5-3 cm cubes.
- 2
Whisk the olive oil, lemon juice, crushed garlic, oregano and pepper in a bowl, add the pork and mix well.
- 3
Cover and marinate in the refrigerator for at least 2 hours or overnight. If you use wooden skewers, soak them in water for 30 minutes.
- 4
Thread the pork onto 12 skewers, leaving small gaps between the pieces, and season with the salt.
- 5
Heat a charcoal grill or grill pan to high heat.
- 6
Grill the skewers for 10-12 minutes, turning every 2-3 minutes, until browned outside and 63C in the center.
- 7
Squeeze lemon over the skewers and serve hot, with pita, tomato and tzatziki if you like.