7 Greek Foods That Are Super Healthy


Greek foods are rich in fruits, seafood, vegetables, grains, beans, and healthy fats. Further, Greeks have had the distinction of being healthier and living longer, as well as having fewer chronic diseases than the rest around the globe.

Greek foods

Greek, Italian, and Spanish cuisines have roots in ancient Greek food ways.

Research suggests that adhering to this Mediterranean Diet can decrease your chance of having a heart attack and stroke, diabetes, overweight, and premature death. This article reviews traditional Greek foods that are incredibly healthy.

1. Hummus

Hummus is a well-loved dip that is spread all over the Mediterranean as well as the Middle East. According to a recent study, hummus help with diabetes management, blood sugar regulation, and cardiovascular health. Chickpeas, or garbanzo beans, are a popular legume. They’re nutritious, both in terms of protein and fiber. Hummus also has healthy fats for the heart, including olive oil and Tahini.


Greek foods and Mediterranean cuisines both rely heavily on olive oil. It lower inflammation improves brain health, protects against stroke and heart disease, and can fight cancer. Fresh veggies, crackers, or pita bread make great dippers for hummus.

2. Gigantes place

Gigantes are giant white beans and are appropriately named for the Greek word meaning giant. The word “place” refers to an oven-baked dish—oven, along with vegetables.

The dish relates to the Gigante beans cooked in tomato sauce. Since Gigante beans are difficult to locate, people usually use lima beans or similar white beans.

Greek foods Gigantes place

White beans are highly nutritious, and especially for vegans, beans are an excellent and healthy protein source. Their high protein and fiber content also makes them helpful in slimming down. Additionally, research has shown that those who eat more beans are less at risk of suffering from heart disease. Also, greek foods aid in controlling blood sugar levels and diabetes.

3. Spanakorizo

Spanakorizo is uncooked rice and spinach dish typically served with lemon, olive oil, and feta. Spinach is among the most nutritious vegetables, and one serving (30 grams) contains all the nutrients listed below.

  • The average adult needs 469 milligrams (mg) of vitamin A each day (52 percent of the daily value)
  • Vitamin C: 28.1 mg (31 percent of the DV)
  • Vitamin K 483 mg (403 percent of the DV)
  • Folate: 194 mg (49 percent of DV)
  • Potassium 558 mg (12 percent of the DV)
  • Iron: 2.7 mg (15% of the daily value)

The spinach also contains antioxidants that combat free radicals and stop cell damage.


It is, for instance, a source of the antioxidants zeaxanthin and lutein that aid in improving eye health, and quercetin which fights infection and inflammation. Rice is also high in numerous B minerals and vitamins, including selenium, manganese, and iron.

4. Avgolemono

In greek foods, Avgolemono is a typical soup containing eggs, lemon, chicken, orzo pasta, or rice. Also, it’s often considered the Greek version of chicken soup with noodles. It has been suggested for centuries to fight colds and flu.

A few studies suggest that chicken soup help reduce symptoms of cold and flu. An earlier study showed that hot water could work superior to cold; however, chicken soup was most effective for relieving nasal stuffiness.

greek foods Avgolemono

Besides its benefits for boosting immunity, avgolemono has high protein levels from egg and chicken and is low in calories.

A typical serving of Avgolemono soup has the equivalent of 27g of protein as well as 245 calories. However, it contains a high sodium content and may not be ideal for salt-sensitive individuals.

5. Souvlaki

Souvlaki is a small piece of grilled meat skewered on a skewer. As one of the Greek foods, it ranks among the most popular worldwide. Souvlaki usually contains lamb, pork, chicken, or beef. It’s typically only made from meat but is now usually served with vegetables such as Kabobs.


Meat is a rich source of nutrients, like iron, protein, and vitamin B. Moreover, meat increase muscle mass which is particularly important for older people. Souvlaki serves in fast-food Greek eateries, along with pitas and fries. It is possible to opt for a salad instead to make healthier meals.

6. Baked sardines

Sardines are among the most frequently eaten fish in Greek foods. It is not just delicious but is also among the healthiest food choices. They’re rich in EPA as well as DHA. About 473 mg of EPA and 509 milligrams of DHA in just 100 grams (3.5 ounces) of sardines.

greek foods Baked sardines

DHA is also essential to brain health. It’s not just crucial to babies’ healthy brain development but also helps promote healthy brain aging.

In addition to the healthy oils, 3.5 grams (100 grams) offer the following.

  • Protein: 25 grams
  • Vitamin B12: 8.94 mcg (373% of the daily value)
  • Selenium 5.3 milligrams (96 percent of the daily value)
  • 4,8 mcg of vitamin D (24 percent of the daily value)
  • Calcium: 29.4 mg (29% of the daily value)

Sardines are also beneficial for bones since they’re rich in calcium, protein, and vitamin D.

7. Horiatiki Salad

The Greek word “horiatiki” means “of the countryside,” this salad is traditionally served in rural areas. It typically has tomatoes, onions, cucumbers, olives, feta, and olives. The ingredients listed above are full of nutrients and are often considered staples within Greek foods.

The ingredients in the salad are high in fiber. The vegetables also contain antioxidants and nutrients like Vitamin C, K, and potassium. Monounsaturated fats in olives benefit your heart’s health.

Horiatiki Salad

These lipids have anti-inflammatory properties and can reduce the danger of cardiovascular events, including stroke and heart attack.

The feta sprinkled over the salad is a popular staple of Greek foods. You may make feta using either goat or sheep milk. It is suitable for bones due to its high calcium, protein, and phosphorus levels. It has more calcium than other cheeses.


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