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Saganaki light Calories
Light fried Greek cheese
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Saganaki light (60 g) has 132 calories. That works out to 220 calories per 100 g. It contains 1.8 g of carbs, 10.8 g of protein, 8.4 g of fat and 0 g of fiber. Its 228 mg of Phosphorus covers 33% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Saganaki light Nutrition Facts
Selected: 1 piece (medium) · 60 g
132
KCAL / 60G
Carbs
1.8g
· 1% DV
Protein
10.8g
· 22% DV
Fat
8.4g
· 11% 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 6% · Protein 34% · Fat 60%
Saganaki light nutrition facts table · 1 piece (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 8.4 g | 11% |
| Saturated fat | 5.1 g | 26% |
| Trans fat | 0.06 g | |
| Sodium | 468 mg | 20% |
| Total carbohydrate | 1.8 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 10.8 g | 22% |
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 Saganaki light?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 60 g | 132 kcal |
| 1 slice (thin) | 30 g | 66 kcal |
| 1 piece (small) | 40 g | 88 kcal |
| 1 slice (thick) | 50 g | 110 kcal |
| 1 piece (large) | 90 g | 198 kcal |
| 100 g | 100 g | 220 kcal |
| 1 serving (medium) | 100 g | 220 kcal |
| 2 piece (double) | 120 g | 264 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Saganaki light
What is Saganaki light?
Saganaki light is a lighter-style version of Greek fried cheese, typically made with a cheese intended to brown in a pan. It is served hot, often with lemon.
What cheese is used in Saganaki light?
Saganaki light is made with a firm or semi-firm cheese that can hold its shape while frying. The exact cheese varies by recipe or product; traditional saganaki often uses cheeses such as kefalotyri or graviera.
How do you keep Saganaki light from sticking to the pan?
Heat the pan before adding Saganaki light, and use a little oil if the pan is not non-stick. Let the cheese form a browned crust before turning it; moving it too soon can make it stick or break.
Why does Saganaki light fall apart when fried?
Saganaki light can fall apart if the cheese is too soft, cut too thin, or cooked before the pan is hot. Use a firm piece and turn it only after the first side has browned.
What is the difference between Saganaki light and regular saganaki?
Saganaki light uses a lighter-style cheese or preparation, while regular saganaki is commonly made with a traditional Greek cheese chosen for frying. Recipes vary, so “light” does not identify one fixed cheese or method.
Can you bake Saganaki light instead of frying it?
Yes, you can bake Saganaki light, though it may not develop the same crisp, browned surface as pan-fried cheese. Use a baking dish and watch it closely, since softer cheeses can spread as they heat.
What should you serve with Saganaki light?
Serve Saganaki light with lemon, a crisp salad, or sliced tomatoes and cucumbers. Bread and olives also work well alongside it, balancing the hot, savory cheese with fresh or briny flavors.
Can you reheat leftover Saganaki light?
Yes, reheat leftover Saganaki light briefly in a skillet over low to medium heat. It is best eaten freshly cooked, because reheating can make the cheese softer and less crisp than it was originally.
Is Saganaki light a healthy choice?
Saganaki light can provide protein and calcium, but it is still fried cheese and may contain substantial salt and saturated fat. Pairing it with vegetables makes for a more balanced meal.
Does Saganaki light melt like fondue cheese?
No, Saganaki light is meant to brown and soften while holding its shape, not melt into a smooth dip. Whether it keeps its shape depends on the cheese used and how it is cooked.
Saganaki light Vitamins & Minerals
Vitamins
B12
0.66µg · 28% DV
B2
0.21mg · 16% DV
Vitamin A
108µg · 12% DV
B5
0.3mg · 6% DV
Minerals
Phosphorus
228mg · 33% DV
Calcium
312mg · 31% DV
Sodium
468mg · 20% DV
Zinc
1.32mg · 12% DV
Potassium ⭐
36mg · 1% DV
Saganaki light Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Saganaki light
To burn the 132 calories in 1 piece (medium) (60 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 Saganaki light?
Saganaki light is a lighter take on Greek saganaki: cheese cooked in a pan until golden on the outside and soft inside. It is usually served hot, often with a squeeze of lemon. The name refers to the style of preparation rather than one particular kind of cheese.
In Greece it is commonly enjoyed as a meze or a hot starter, and it works just as well as a small sharing plate elsewhere. Its protein content is notable, while it is still a rich cheese dish. Pair it with fresh salad or vegetables for a lighter meal, and serve promptly so the centre stays soft.
How Nutritious Is Saganaki light?
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 Saganaki light 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 Saganaki light Contain Allergens?
Contains these allergens:
Which Diets Is Saganaki light Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Saganaki light Fat Profile
SATURATED
5.1g
MONOUNSATURATED
2.52g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.