With the rising popularity of gyros in recent years, many health-conscious eaters are wondering how this roasted meat stacks up against more traditional options like chicken. Both gyro meat and chicken can be nutritious choices when prepared properly. But there are some key differences in nutrition, ingredients, and preparation methods to consider.
What is gyro meat?
Gyro meat refers to sliced and seasoned meat cooked on a vertical rotisserie. While lamb and beef were originally used for gyros, today chicken, turkey, or a blend of meats are also common. The thin slices of gyro meat are then stuffed into warm pita bread along with vegetables and tzatziki sauce.
Traditional gyro seasoning contains garlic, oregano, black pepper, coriander, and other spices. The vertical cooking method allows the meat to cook evenly while the juices and seasoning permeate every slice.
Nutritional comparison
When comparing chicken gyro meat and chicken breast nutrition, there are some notable differences:
Calories and fat
A 3 ounce serving of chicken breast contains around 140 calories and 3 grams of fat. The same portion of sliced chicken gyro meat contains about 170 calories and 8 grams of fat. The higher fat content comes from the added oils and seasonings used when preparing gyro meat.
Protein
Chicken breast and chicken gyro meat contain a similar amount of protein per serving. Each 3 ounce cooked portion provides approximately 25-30 grams of protein.
Sodium
Chicken gyro meat is significantly higher in sodium than plain chicken breast. Gyro meat can contain over 800 mg of sodium per 3 ounce serving compared to around 70 mg in chicken breast. The sodium content comes from salt added to the seasoning mixture.
Other nutrients
Chicken breast contains more niacin, vitamin B6, selenium, and choline. But gyro meat provides more iron and vitamin B12 from the addition of lamb or beef in some versions. Both are considered good sources of zinc, phosphorus, and vitamin B3.
Overall, chicken breast is lower in calories, fat, and sodium compared to seasoned chicken gyro meat. But gyro meat offers more iron and vitamin B12.
Ingredients
When you make chicken gyro meat at home, you control what goes into it. A simple recipe contains just chicken thighs or breasts, olive oil, seasonings like garlic and oregano, and lemon juice. But mass-produced gyro meat may contain preservatives like sodium nitrite, thickeners like starch, and other artificial flavors.
Chicken breast, on the other hand, contains just one ingredient when purchased whole. Chicken breast is simply the lean cut of meat from the chicken. Any additives would come from added flavors or breading when prepared.
Preparation methods
Chicken gyro meat is cooked vertically on a rotisserie which allows the juices to slide down and self-baste the meat. The high heat from rotating under a broiler or oven grill gives it a crispy, charred exterior.
Chicken breast can be prepared in many ways including baking, grilling, sautéing, air frying, or pan-searing. All these methods keep the chicken breast lean and tender when cooked properly. But breaded and fried chicken breast will have more calories from added oil.
Health benefits
Both chicken breast and chicken gyro meat provide lean protein, essential vitamins and minerals. Here are some of their top health benefits:
Chicken Breast Health Benefits
- High in protein for building and repairing muscle
- Low in calories for weight control
- Contains selenium, niacin, vitamin B6 for immune health
- Rich in choline to support brain and nervous system function
- Low in fat, especially saturated fat
Chicken Gyro Meat Health Benefits
- Source of iron to prevent anemia
- Vitamin B12 for healthy blood cells and nerves
- Zinc supports immune function and cell growth
- Phosphorus for bone health
- Anti-inflammatory spices like garlic and oregano
Downsides
There are a few potential downsides to both chicken breast and gyro meat to keep in mind:
Chicken Breast
- Can be dry if overcooked
- Not as flavorful as fattier cuts of chicken
- Lower iron content than red meats
Chicken Gyro Meat
- Higher in sodium, especially from processed varieties
- May contain preservatives like nitrites
- Can be greasy if rotisserie drippings pool
Cost comparison
Chicken gyro meat is more expensive than plain chicken breast. Precut gyro meat costs around $7-9 per pound. Comparable organic, boneless chicken breast costs approximately $5-7 per pound depending on the brand.
Of course, you can save money by purchasing a whole chicken versus pre-sliced gyro meat. And making your own homemade gyro seasoning blend also reduces the cost per serving.
Environmental impact
From an environmental perspective, chicken and lamb gyro meat likely have a higher carbon footprint than chicken on its own. Lamb production in particular generates high greenhouse gas emissions.
And processed mass-produced meats use more energy for production and transportation. So homemade or locally sourced chicken gyro meat may be more eco-friendly than commercial varieties.
Convenience
Chicken gyro meat offers more convenience compared to raw chicken breast. The thin slices of seasoned meat are ready to be stuffed into pitas or salads. Chicken breast requires seasoning and cooking before eating.
On the flip side, pre-marinated chicken breast is widely available for convenience as well. And cooking up a batch of chicken to use all week provides multiple quick meals.
Taste preference
The choice between chicken breast and gyro meat often comes down to personal taste. Chicken breast is a blank canvas that takes on the flavors of sauces, marinades or spices added to it. Gyro meat offers robust, built-in notes of garlic, oregano, paprika and lemon.
So chicken breast may appeal to those who like lighter flavored meat. Gyro meat offers a punch of Greek seasoning that chicken breast lacks on its own.
Conclusion
When comparing nutrition, cost, sustainability, and ease of cooking, plain chicken breast generally edges out gyro meat. Chicken breast is lower in calories, fat, and sodium than gyro while providing ample protein.
However, gyro meat made from quality ingredients offers some nutritional advantages like more iron and vitamin B12. The built-in Mediterranean flavors also appeal to many gyro meat fans. Overall, both can be healthy options in moderation as part of a balanced diet.
Try this easy homemade chicken gyro recipe to get the flavor of gyro with the nutrition of chicken breast:
Greek Chicken Gyros
Ingredients:
- 1 lb chicken breast, sliced into thin strips
- 1 tsp dried oregano
- 1 tsp garlic powder
- 1⁄2 tsp salt
- 1⁄4 tsp black pepper
- 1 Tbsp olive oil
- 4 whole wheat pita breads
- 1 cup shredded lettuce
- 1 tomato, sliced
- 1⁄2 cucumber, sliced
- 1⁄2 cup Greek yogurt
- 1 Tbsp lemon juice
Instructions:
- In a bowl, mix chicken strips with oregano, garlic powder, salt, and pepper. Let marinate 15 minutes.
- In a skillet over medium heat, cook chicken in olive oil 6-8 minutes until browned and cooked through.
- Slice pitas in half and fill with chicken, lettuce, tomatoes, cucumber, and tzatziki sauce made from yogurt and lemon juice.
This homemade version gives you the flavor of gyro meat with the nutritional benefits of grilled chicken breast. Pair it with Greek salad and pita for a healthy and satisfying meal.
At the end of the day, both chicken breast and gyro meat can be nutritious in moderation. Focus on getting quality, minimally processed varieties of either option. And balance out your protein choices with plenty of vegetables, fruits, whole grains, legumes, nuts and healthy fats.