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Briam Calories
Greek olive-oil roasted vegetables
In season: Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Briam (200 g) has 176 calories. That works out to 88 calories per 100 g. It contains 16.4 g of carbs, 3 g of protein, 11.6 g of fat and 5 g of fiber. Its 34 mg of Vitamin C covers 38% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Briam?
Briam is a Greek oven-baked vegetable dish, commonly made with potatoes, courgettes, aubergine, tomatoes and onion, all cooked with olive oil and herbs. The vegetables are sliced and baked until tender, often letting their juices mingle in the pan.
In Greece, it is served warm or at room temperature, either as a main with bread or alongside other dishes. Its flavour is mellow and savoury, with softened vegetables and fragrant olive oil. It is mostly vegetables, with some fibre; a 100 g portion has 88 calories. For a more filling meal, serve it with beans or crusty bread, or use a lighter hand with the oil if you prefer a less rich result.
Briam Nutrition Facts
Selected: 100 g
88
KCAL / 100G
Carbs
8.2g
· 3% DV
Protein
1.5g
· 3% DV
Fat
5.8g
· 7% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 36% · Protein 7% · Fat 57%
Briam Vitamins & Minerals
Vitamins
Vitamin C
17mg · 19% DV
Vitamin K
12µg · 10% DV
B6
0.16mg · 9% DV
Vitamin E
1.1mg · 7% DV
Minerals
Sodium
180mg · 8% DV
Potassium ⭐
270mg · 8% DV
Iron
1mg · 6% DV
Magnesium
19mg · 5% DV
How Nutritious Is Briam?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Briam Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Briam
To burn the 88 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Briam Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Briam Contain Allergens?
No known major allergens
Which Diets Is Briam Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Briam Fat Profile
SATURATED
0.82g
MONOUNSATURATED
3.85g
POLYUNSATURATED
0.62g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Frequently Asked Questions About Briam
What is Briam?
Briam is a Greek baked vegetable dish, usually made with potatoes, zucchini, eggplant, tomatoes, and plenty of olive oil. The vegetables roast together until tender, making it a rustic one-pan meal rather than a salad or stew.
How do you make Briam?
To make Briam, slice vegetables, toss them with olive oil, tomatoes, and seasonings, then bake until tender and lightly browned. Cut the vegetables to a similar thickness and spread them in a broad baking dish so they roast evenly.
What vegetables go in Briam?
Briam commonly includes potatoes, zucchini, eggplant, tomatoes, and onions. Recipes may add peppers or other seasonal vegetables, but potatoes and olive oil are especially characteristic of many traditional versions.
Is Briam the same as ratatouille?
No. Briam is a Greek olive-oil-baked vegetable dish, while ratatouille is a French dish with its own regional methods and seasoning. Their vegetables can overlap, but potatoes are more typical in Briam.
Where does Briam come from?
Briam comes from Greece and belongs to the tradition of cooking seasonal vegetables with olive oil. Versions vary across households and regions, so there is no single fixed combination of vegetables or seasoning.
What do you serve with Briam?
Serve Briam with crusty bread, rice, or another simple grain to make a more substantial meal. It also pairs well with feta or olives; bread is particularly useful for soaking up the olive-oil-rich juices.
Can you make Briam without potatoes?
Yes, you can make Briam without potatoes, although potatoes are common in traditional recipes. Use extra zucchini, eggplant, or peppers, and check the dish earlier because the remaining vegetables may soften faster.
Why is my Briam watery?
Briam can turn watery when vegetables release lots of moisture or the baking dish is crowded. Give the vegetables room, avoid cutting them too thin, and finish baking uncovered so excess liquid can evaporate.
How do you store leftover Briam?
Cool leftover Briam and keep it covered in the refrigerator for a few days. Reheat only the portion you plan to eat, either in the oven or on the stovetop, to avoid repeatedly warming the whole dish.
Can you eat Briam cold?
Yes, Briam can be eaten cold or at room temperature. Letting it rest allows the roasted vegetables to absorb the olive oil and seasonings, so it works well as a make-ahead dish as well as a warm dinner.
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Nutrition data compiled from USDA FoodData Central and scientific sources.