Every Greek dish in the series, with what it costs a serving now and what it cost before. The traditional figure is the real dish costed from its own ingredient list, not a straw man, so the saving is a measurement rather than a claim.
The short answers
- Biggest saving: Taramosalata, down 75% from 609 to 154 kcal a serving.
- Lightest dish: Tzatziki at 76 kcal.
- Most protein: Mydia Achnista at 78g a serving.
- Could not be lightened: 3 dishes, named with the reason in Authentic-ish Greek.
Every Greek dish, heaviest saving first
| Dish | Traditional | This version | Saving | Protein |
|---|---|---|---|---|
| Taramosalata | 609 kcal | 154 kcal | 75% | 21g |
| Fasolakia | 521 kcal | 158 kcal | 70% | 6g |
| Melitzanes Papoutsakia | 1162 kcal | 349 kcal | 70% | 31g |
| Keftedes | 779 kcal | 247 kcal | 68% | 31g |
| Kolokithokeftedes | 467 kcal | 152 kcal | 67% | 10g |
| Moussaka | 1008 kcal | 352 kcal | 65% | 34g |
| Bakaliaros Skordalia | 1095 kcal | 398 kcal | 64% | 49g |
| Kalamarakia | 554 kcal | 205 kcal | 63% | 30g |
| Bourekakia | 504 kcal | 188 kcal | 63% | 16g |
| Bamies | 571 kcal | 211 kcal | 63% | 10g |
| Skordalia | 503 kcal | 194 kcal | 61% | 9g |
| Melitzanosalata | 277 kcal | 115 kcal | 58% | 7g |
| Kotopoulo Lemonato | 1054 kcal | 446 kcal | 58% | 45g |
| Gavros Marinatos | 695 kcal | 301 kcal | 57% | 28g |
| Loukoumades | 428 kcal | 186 kcal | 57% | 7g |
| Kleftiko | 921 kcal | 405 kcal | 56% | 45g |
| Karidopita | 544 kcal | 240 kcal | 56% | 8g |
| Kolokithopita | 557 kcal | 243 kcal | 56% | 13g |
| Barbounia | 531 kcal | 240 kcal | 55% | 41g |
| Arni Fricassee | 788 kcal | 355 kcal | 55% | 43g |
| Portokalopita | 443 kcal | 199 kcal | 55% | 9g |
| Tzatziki | 166 kcal | 76 kcal | 54% | 9g |
| Youvetsi | 1035 kcal | 471 kcal | 54% | 43g |
| Gemista | 565 kcal | 268 kcal | 53% | 8g |
| Galaktoboureko | 528 kcal | 259 kcal | 51% | 9g |
| Tyropita | 540 kcal | 265 kcal | 51% | 16g |
| Yiaourti me Meli | 472 kcal | 229 kcal | 51% | 22g |
| Tiganites | 594 kcal | 294 kcal | 51% | 15g |
| Spanakorizo | 759 kcal | 391 kcal | 48% | 23g |
| Soutzoukakia | 598 kcal | 330 kcal | 45% | 39g |
| Psari Plaki | 510 kcal | 278 kcal | 45% | 38g |
| Baklava | 373 kcal | 209 kcal | 44% | 5g |
| Melitzanes Imam | 662 kcal | 368 kcal | 44% | 15g |
| Prasopita | 614 kcal | 343 kcal | 44% | 16g |
| Htapodi sta Karvouna | 432 kcal | 247 kcal | 43% | 38g |
| Choriatiki Salata me Kritharaki | 728 kcal | 413 kcal | 43% | 35g |
| Ntomatokeftedes | 362 kcal | 210 kcal | 42% | 11g |
| Chirino me Selino | 630 kcal | 368 kcal | 42% | 40g |
| Kokkinisto | 630 kcal | 365 kcal | 42% | 47g |
| Dolmades | 396 kcal | 234 kcal | 41% | 6g |
| Mydia Achnista | 996 kcal | 606 kcal | 39% | 78g |
| Avgolemono | 627 kcal | 387 kcal | 38% | 41g |
| Rizogalo | 312 kcal | 194 kcal | 38% | 11g |
| Pastitsio | 814 kcal | 512 kcal | 37% | 40g |
| Souvlaki | 567 kcal | 364 kcal | 36% | 52g |
| Garides Saganaki | 397 kcal | 254 kcal | 36% | 35g |
| Horiatiki | 377 kcal | 254 kcal | 33% | 10g |
| Fava | 536 kcal | 360 kcal | 33% | 21g |
| Lahanodolmades | 504 kcal | 339 kcal | 33% | 28g |
| Spanakopita | 447 kcal | 305 kcal | 32% | 17g |
| Saganaki | 441 kcal | 316 kcal | 28% | 24g |
| Stifado | 572 kcal | 410 kcal | 28% | 42g |
| Fasolada | 498 kcal | 363 kcal | 27% | 19g |
| Gigantes Plaki | 565 kcal | 436 kcal | 23% | 25g |
| Briam | 548 kcal | 451 kcal | 18% | 20g |
| Politiki Salata | 231 kcal | 204 kcal | 12% | 25g |
| Soupa Trahana | 407 kcal | 370 kcal | 9% | 21g |
Where the numbers come from
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases, and the appendix of Authentic-ish Greek prints the exact database row used for each ingredient. Nothing here is estimated. How every number is computed sets out the method.
The swap kit is free and covers the changes that work on food which is not in any of the books.