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Cheese saganaki Calories
Pan-fried firm Greek cheese; rich in protein and calcium but energy-dense.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Cheese saganaki (80 g) has 296 calories. That works out to 370 calories per 100 g. It contains 2 g of carbs, 18 g of protein, 23.6 g of fat and 0 g of fiber. Its 1.4 µg of B12 covers 60% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Cheese saganaki Nutrition Facts
Selected: 1 piece (medium) · 80 g
296
KCAL / 80G
Carbs
2g
· 1% DV
Protein
18g
· 36% DV
Fat
23.6g
· 30% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 3% · Protein 25% · Fat 72%
Cheese saganaki nutrition facts table · 1 piece (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 296 kcal | |
| Total fat | 23.6 g | 30% |
| Saturated fat | 14.8 g | 74% |
| Trans fat | 0.64 g | |
| Sodium | 840 mg | 37% |
| Total carbohydrate | 2 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 18 g | 36% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Cheese saganaki?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 80 g | 296 kcal |
| 1 ounce (small) | 28 g | 104 kcal |
| 1 piece (small) | 50 g | 185 kcal |
| 1 serving (medium) | 80 g | 296 kcal |
| 100 g | 100 g | 370 kcal |
| 1 piece (large) | 120 g | 444 kcal |
| 1 serving (large) | 150 g | 555 kcal |
| 2 piece (double) | 160 g | 592 kcal |
Calculated from 370 calories per 100 g.
Frequently Asked Questions About Cheese saganaki
What is cheese saganaki?
Cheese saganaki is a Greek meze of firm cheese pan-fried until browned outside and soft inside. It is commonly finished with lemon and served hot; “saganaki” refers to the small pan traditionally used to cook or serve it.
What cheese is used for cheese saganaki?
Cheese saganaki is traditionally made with Greek cheeses such as kefalotyri, kefalograviera, or graviera, which hold their shape when fried. A firm, salty cheese that browns without melting into the pan is the key choice.
How do you make cheese saganaki at home?
To make cheese saganaki, pat a thick slice of firm cheese dry, optionally dust it lightly with flour, and fry it in a hot pan with a little oil. Brown both sides, then serve immediately with lemon.
Why does cheese saganaki melt or fall apart in the pan?
Cheese saganaki can fall apart when the cheese is too soft or wet, or when the pan is not hot enough. Use a firm, well-drained cheese, dry its surface, and let one side brown before turning it.
Is cheese saganaki the same as halloumi?
No, cheese saganaki is not the same as halloumi. Saganaki describes a Greek pan-fried cheese preparation, usually made with Greek cheeses such as kefalotyri; halloumi is a distinct Cypriot cheese that is also suited to grilling or frying.
Why is cheese saganaki set on fire in restaurants?
Cheese saganaki does not need to be flambéed; some restaurants ignite a splash of brandy or another spirit as a tableside flourish. The flame is a presentation choice, not a required step in cooking the cheese.
What do you serve with cheese saganaki?
Cheese saganaki is usually served hot with lemon, bread, or pita, often as part of a spread of Greek meze. Fresh salad and olives make suitable accompaniments, while serving it promptly keeps the cheese pleasantly soft.
Should cheese saganaki be coated in flour before frying?
No, flour is not essential for cheese saganaki, although a very light coating can help create a crisp, golden outside. Shake off any excess flour so it does not burn in the pan or mask the cheese’s flavor.
Can you make cheese saganaki in an air fryer?
Yes, cheese saganaki can be cooked in an air fryer, though the texture may differ from pan-frying. Use a firm cheese, lightly coat it with oil if needed, and watch closely so it browns without softening enough to escape its coating.
How should leftover cheese saganaki be stored and reheated?
Store leftover cheese saganaki in a covered container in the refrigerator and aim to eat it the next day. Reheat it briefly in a skillet; microwaving tends to soften the crust and can make the cheese rubbery.
Cheese saganaki Vitamins & Minerals
Vitamins
B12
1.44µg · 60% DV
B2
0.26mg · 20% DV
Vitamin A
176µg · 20% DV
B5
0.36mg · 7% DV
Minerals
Phosphorus
400mg · 57% DV
Calcium
520mg · 52% DV
Sodium
840mg · 37% DV
Zinc
2.56mg · 23% DV
Potassium ⭐
60mg · 2% DV
Cheese saganaki Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cheese saganaki
To burn the 296 calories in 1 piece (medium) (80 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.
What is Cheese saganaki?
Cheese saganaki is a Greek dish of firm or semi-firm cheese pan-fried until golden outside and soft within. Kefalotyri and other cheeses that hold their shape in the pan are common choices, and a squeeze of lemon is a classic finishing touch.
In Greece it is often served hot as a shared starter in tavernas; elsewhere, it also appears on Greek restaurant menus as a meze. Pair it with crusty bread or a crisp salad to balance its salty richness. Cheese saganaki provides protein and calcium, but frying makes it energy-dense: it has 370 kcal per 100 g. A modest portion works well alongside vegetables.
How Nutritious Is Cheese saganaki?
Nutrient density
Medium
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
Low
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.
Is Cheese saganaki 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 Cheese saganaki Contain Allergens?
Contains these allergens:
Which Diets Is Cheese saganaki Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Cheese saganaki Fat Profile
SATURATED
14.8g
MONOUNSATURATED
6.4g
POLYUNSATURATED
0.8g
Omega 6:3 ratio 1.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.