Most Apola builds land between 450–900 calories, depending on base, protein, sauces, and whether fries go inside the pita.
Lighter Build
Mid-Range
Hearty
Wrap
- One pita + protein
- Two sauces, veggies
- Fries inside = +200–300
Portable
Bowl
- Rice, quinoa, or veggies
- Protein + sauce
- Extra greens cuts kcal
Flexible
Plate
- Protein + side(s)
- Pita on the side
- Easy to portion
Balanced
Greek Grill Nutrition At Apola: What To Expect
Apola runs a build-your-own format: pick a wrap, bowl, or plate; choose a protein; add spreads and toppings. The chain’s public menu lists choices and prices, not full nutrition panels, so the best way to plan is to estimate by component. That’s easy with standard entries for pita bread, gyro meat, grilled chicken, rice, quinoa, fries, and common sauces.
Portions vary by line cook and location, yet patterns stay predictable. A pita wrap with chicken and a single sauce tends to land around the middle of the range. A bowl over greens drops calories fast. A base of fries or rice pushes totals upward. Extra ladles of creamy spreads add up quickly, while herb-forward yogurt-based options usually stay lower.
Build Components And Typical Nutrition
The table below uses widely accepted reference items for each part of a wrap, bowl, or plate. It’s a practical way to estimate any order without guessing wildly.
| Component | Typical Calories | Notes |
|---|---|---|
| Pita (1 large) | ~160–240 | Size differs by brand; standard entries range from ~165 to ~240 per wrap. |
| Gyro Meat (4–5 oz) | ~350–500 | Beef/lamb blend with spices; higher fat than poultry. |
| Chicken (4–6 oz) | ~200–300 | Grilled pieces; lean, protein-dense. |
| Pork (4–6 oz) | ~260–380 | Marinade and cut drive the range. |
| Falafel (4–5 pieces) | ~280–400 | Chickpea-based; fried; fiber-rich. |
| Rice (1 cup) | ~200–240 | Lemon rice styles sit near standard white-rice numbers. |
| Quinoa (1 cup) | ~220–240 | More protein and fiber than rice. |
| Fries (inside wrap) | ~200–300 | “Works” style wraps often include a handful inside. |
| Tzatziki (2 tbsp) | ~25–60 | Yogurt-cucumber-herb; usually the lightest creamy option. |
| Hummus (2 tbsp) | ~60–80 | Sesame + olive oil base; hearty spread. |
| Spicy Feta (2 tbsp) | ~80–110 | Cheese-based; higher fat per spoon. |
| Feta Crumbles (1 oz) | ~75–90 | Easy to portion back to a half-ounce if needed. |
| Veggies (hearty scoop) | ~20–50 | Lettuce, tomato, cucumber, onion, pickles add bulk for few calories. |
If you want a source to anchor those pita and gyro entries, standard items in gyro sandwich data and pita bread values map well to what you’ll see on the line. Those references keep estimates honest and repeatable across visits.
How To Estimate Any Wrap Or Bowl
Start with the base. A wrap begins with one pita. A bowl can sit on greens, rice, quinoa, or grilled veggies. Add the protein weight you expect the crew to drop in. Then add one or two spreads and any toppings. If fries go inside the wrap, add a couple hundred calories. That’s the framework you’ll reuse every time.
Counting by parts beats guessing at the end. Two spoons of a creamy spread can swing totals more than you might think. Tzatziki tends to be the gentlest pick per spoon, while cheese-heavy spreads hit harder. A big bed of chopped veggies brings volume for very few calories, which helps satiety when you keep sauces tight.
Sauces And Spreads: What Each Spoon Does
Yogurt-based herbs and cucumber taste bright and usually sit low per spoon. Bean-sesame spreads are dense and satisfying. Cheese-based blends add punch but move the dial quickly. If you like extra sauce, split the difference: one bright spoon and one dense spoon keeps flavor high without overshooting your target.
Protein Picks And Ranges
Grilled chicken is the lean classic. Pork sits in the middle. Gyro beef-lamb brings more fat and a bolder bite. Falafel lands between chicken and gyro in calories while adding fiber. If you’re chasing protein per calorie, poultry wins most days. If you want a richer wrap, gyro is your move; just plan for it elsewhere in the day.
Lighter Orders Under About 600 Calories
Go bowl-style over chopped greens or grilled veggies. Add chicken. Ask for one spoon of yogurt-based sauce and stack raw veggies for crunch. Skip pita or share one off the plate. That pattern keeps macros balanced and leaves room for a small side later.
Another light path: a wrap without fries inside, chicken as the protein, and a single sauce. Load tomatoes, cucumber, onions, and herbs. It eats big without feeling heavy, and it stays friendly to a lunch window when you need to get back to work fast.
Hearty Builds Around 800–900 Calories
A pita with gyro meat, fries tucked inside, and two sauces lands near the high end. It’s a classic for a reason: texture from fries, creamy tang from a spoon of yogurt sauce, and the spice blend in the meat. If you want a similar profile in a bowl, use rice or quinoa, keep one creamy sauce, and add a side of warm pita for sharing.
Plates are flexible. You’ll get protein and sides with pita on the side. That makes it easy to split the bread, swap one starchy side for veggies, or save half for later. Ask for sauces on the side so you can control each bite.
When you’re double-checking your math, standard entries in USDA FoodData Central are handy for rice, quinoa, fries, and common condiments. Pull the closest match, use the portion you ate, and your tally will stay steady from one visit to the next.
Sides, Drinks, And Add-Ons
Fries as a side usually mirror the inside-the-wrap add-on, so figure a few hundred calories depending on portion. Dolma carry rice and oil, so they sit mid-range per piece. A simple side salad is a smart way to add volume. For drinks, water or sparkling water keeps totals clean. Sweet tea or bottled sodas move totals up fast.
Cheese and olives are tasty toppers. Portion them like accents. A half-ounce of crumbled feta gives you the flavor cue you want without pushing the macro balance out of range. If you love the salty pop of olives, ask for a small spoon and savor them.
Sample Builds And Estimated Macros
These examples use the same references listed above and match what you’re likely to see in line. They’re not claims from the brand; they’re practical estimates you can tweak by portion.
| Item Build | Calories (Range) | Protein (g) |
|---|---|---|
| Chicken Wrap, One Sauce, Veggies | ~550–650 | ~30–40 |
| Gyro Wrap, Two Sauces, Fries Inside | ~850–1000 | ~25–35 |
| Greens Bowl, Chicken, Tzatziki | ~450–600 | ~35–45 |
| Rice Bowl, Pork, Hummus | ~700–850 | ~25–35 |
| Falafel Plate, Pita On Side | ~650–800 | ~18–25 |
| Quinoa Bowl, Chicken, Spicy Feta | ~650–800 | ~35–45 |
Allergen And Special Diet Notes
Pita contains wheat. Gluten-free pita appears on some printed menus; ask the team at the counter for availability. Yogurt-based sauces include dairy. Hummus is dairy-free. Falafel contains legumes and is fried on shared equipment in many shops. If you’re managing allergens, ask for a prep change and sauces on the side so you can portion with care.
For lower-sodium orders, skip extra ladles and lean on lemon, herbs, and raw veggies for flavor. Choosing a veggie base instead of rice trims milligrams fast. If you’re tracking fiber, chickpeas, quinoa, and salad greens lift the number without forcing a huge portion of bread.
Ordering Tips That Save Calories
Pick One Dense Item At A Time
If you want fries inside the wrap, keep sauces tight and skip cheese. If you want two sauces, go bowl-style over veggies or split the pita with a friend. Balancing one dense choice with a couple of light moves keeps the meal satisfying without going overboard.
Use Half Portions On Toppings
Ask for a half-scoop of cheese or olives. You’ll still get the flavor kick. The line moves fast and the team can usually help. You can always add more at the table if you need it.
Keep Sauces On The Side
Two small cups let you dip for taste instead of coating the whole wrap. That stretches flavor further and lets you decide exactly how much lands in each bite.
Method And Sources
This guide uses the restaurant’s published menu to map formats and choices, then standard reference entries to estimate macros by component. That keeps estimates consistent from visit to visit even when portions vary. Reference items include gyro sandwiches and pita bread from MyFoodData and common staples listed in USDA’s database. Menu structure reference: Apola’s public menu pages show the plate, bowl, and wrap formats with proteins, spreads, and toppings.