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Fried cheese saganaki Calories
High in protein and calcium; frying raises calories, fat, and sodium.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fried cheese saganaki (90 g) has 289 calories. That works out to 321 calories per 100 g. It contains 7.6 g of carbs, 16.8 g of protein, 21.2 g of fat and 0 g of fiber. Its 468 mg of Calcium covers 47% of the Daily Value. Its glycemic index is 8 (low), so it raises blood sugar slowly.
Fried cheese saganaki Nutrition Facts
Selected: 1 piece (medium) · 90 g
289
KCAL / 90G
Carbs
7.6g
· 3% DV
Protein
16.8g
· 34% DV
Fat
21.2g
· 27% 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 11% · Protein 23% · Fat 66%
Fried cheese saganaki nutrition facts table · 1 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 289 kcal | |
| Total fat | 21.2 g | 27% |
| Saturated fat | 12.06 g | 60% |
| Trans fat | 0.45 g | |
| Sodium | 828 mg | 36% |
| Total carbohydrate | 7.6 g | 3% |
| Fiber | 0 g | 0% |
| Protein | 16.8 g | 34% |
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 Fried cheese saganaki?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 289 kcal |
| 1 ounce (small) | 28 g | 90 kcal |
| 1 piece (small) | 60 g | 193 kcal |
| 1 serving (half) | 75 g | 241 kcal |
| 100 g | 100 g | 321 kcal |
| 1 piece (large) | 130 g | 417 kcal |
| 1 cup (diced) | 140 g | 449 kcal |
| 1 serving (whole) | 150 g | 482 kcal |
| 2 piece (double) | 180 g | 578 kcal |
Calculated from 321 calories per 100 g.
Frequently Asked Questions About Fried cheese saganaki
What does saganaki mean in fried cheese saganaki?
Saganaki refers to the small, two-handled pan used to cook the dish, rather than to a particular type of cheese. The same name is also used for other Greek dishes prepared in that pan.
Is fried cheese saganaki always flambéed?
No, fried cheese saganaki does not have to be set alight. Flambéing with alcohol is a dramatic restaurant-style presentation; the cheese is simply pan-fried in many traditional home versions and served hot.
Which cheese works best for fried cheese saganaki?
Firm Greek cheeses such as kefalotyri or graviera are commonly used because they hold their shape while browning. Choose a cheese that is firm rather than very soft; halloumi is a practical alternative in many kitchens.
How do you get a crisp coating on fried cheese saganaki?
Lightly wet the cheese, coat it in flour, then fry it in a hot pan with a little oil until both sides are golden. Serve it promptly, since the coating softens as the cheese sits.
Why does fried cheese saganaki fall apart in the pan?
Fried cheese saganaki can fall apart if the cheese is too soft, the pan is not hot enough, or the slices are cooked for too long. Use firm cheese, turn it gently, and remove it once browned.
Is fried cheese saganaki the same as halloumi?
No. Fried cheese saganaki is a Greek dish and cooking style, while halloumi is a particular cheese from Cyprus. Halloumi can be used to make a saganaki-style dish, but the names do not mean the same thing.
Why is lemon served with fried cheese saganaki?
Lemon cuts through the richness and saltiness of fried cheese saganaki. Squeeze it over the cheese just before eating so the bright, tart flavor contrasts with the hot, browned exterior.
Can you make fried cheese saganaki in an air fryer?
You can try air-frying a firm, lightly floured cheese, but the result may not match the browned crust of pan-fried saganaki. Watch it closely, because cheese can soften and spread quickly as it heats.
What do you serve with fried cheese saganaki?
Fried cheese saganaki is often served hot with lemon as a Greek meze or starter. Olives, bread, and a fresh salad make useful accompaniments, while lighter sides balance the richness of the cheese.
Can fried cheese saganaki be made ahead?
It is best to fry fried cheese saganaki shortly before serving, because its crisp coating softens and the cheese firms up as it cools. You can slice and flour the cheese ahead, then cook it just before eating.
Fried cheese saganaki Vitamins & Minerals
Vitamins
B12
0.99µg · 41% DV
B2
0.29mg · 22% DV
Vitamin A
189µg · 21% DV
Biotin
3.15µg · 11% DV
Minerals
Calcium
468mg · 47% DV
Phosphorus
324mg · 46% DV
Sodium
828mg · 36% DV
Selenium
14µg · 25% DV
Potassium ⭐
86mg · 3% DV
Fried cheese saganaki Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fried cheese saganaki
To burn the 289 calories in 1 piece (medium) (90 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 Fried cheese saganaki?
Fried cheese saganaki is a Greek taverna dish: a firm cheese, often kefalotyri or graviera, is lightly floured and pan-fried. Its name comes from the small, two-handled pan traditionally used to cook it.
It arrives hot, with a crisp golden exterior and a soft, yielding centre. A squeeze of lemon cuts through the richness, and it is commonly served as a starter or shared alongside salad and other small plates. It is a familiar choice on Greek restaurant menus around the world. The cheese provides protein and calcium, while frying adds fat and calories; pair a portion with fresh vegetables or share it as part of a larger meal.
How Nutritious Is Fried 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
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.
Is Fried cheese saganaki Processed?
NOVA 3
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 Fried cheese saganaki Contain Allergens?
Contains these allergens:
Which Diets Is Fried cheese saganaki Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Fried cheese saganaki Fat Profile
SATURATED
12.06g
MONOUNSATURATED
6.12g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 8.4:1
Above the ideal 4:1 (8.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.