Apola Greek Grill nutrition varies by build, but most pitas run 550–800 calories and bowls 650–950 with sauce and sides.
Lighter Build
Typical Build
Hearty Build
Lean Protein Pita
- Grilled chicken or shrimp
- All veg, skip fries in wrap
- Tzatziki light drizzle
Balanced
Classic Gyro Bowl
- Beef-lamb or pork gyro
- Rice base, tomatoes, onions
- Tzatziki + garlic sauce
Comfort
Low-Carb Plate
- Veggie base, double protein
- Herb salad, olives, feta
- Tahini or lemon
Lower-Carb
How The Menu Works At Apola
Apola is a build-your-meal shop. You pick a base, add a protein, choose spreads, and finish with toppings. That flow makes nutrition flexible. A pita or bowl can land on very different numbers based on those choices. The brand’s site lists the structure and options clearly, including pitas, bowls, plates, and wraps with spreads like tzatziki and garlic sauce, plus fries, rice, quinoa, or grilled veggies as bases. Sources confirm the customizable format and the presence of house sauces and classic proteins.
Because exact nutrition panels aren’t published on the brand site, the best way to plan is to combine reliable generic data with the build you like. That means using dependable references for staples such as gyro meat, grilled chicken, pita, rice, and common sauces. A representative gyro sandwich entry helps estimate a loaded pita, and FoodData Central covers base items and condiments you’ll find in Greek fast-casual spots.
Apola Greek Grill Calories And Macros: What To Expect
Here’s a simple rule of thumb. A pita with lean protein and mostly vegetables tends to land near the lower band. A bowl with rice or fries and a creamy sauce slides toward the middle. A plate with sides or a wrap that also tucks fries inside climbs toward the high band. Portions vary by store and day, so treat the ranges below as planning guides, not lab numbers.
Build-Your-Meal Calorie Ranges
| Component | Typical Choice | Estimated Calories |
|---|---|---|
| Base | Pita (8–9 in) | 220–280 |
| Base | Rice or Quinoa (1 cup cooked) | 180–220 |
| Base | Grilled Veggies (1 cup) | 60–90 |
| Protein | Grilled Chicken (4–5 oz) | 180–240 |
| Protein | Beef-Lamb Gyro (4–5 oz) | 300–400 |
| Protein | Pork Gyro (4–5 oz) | 260–360 |
| Protein | Falafel (3–4 pieces) | 220–300 |
| Spread | Tzatziki (2 tbsp) | 25–60 |
| Spread | Tahini (1 tbsp) | 85–100 |
| Add-ons | Fries In Wrap (~2–3 oz) | 150–250 |
| Add-ons | Feta (1 oz) | 70–80 |
| Add-ons | Olives (6–8) | 40–60 |
Those pieces stack fast. A pita plus chicken, vegetables, and a light pour of tzatziki lands near 550–650. Swap chicken for gyro and add fries inside the wrap and you’re closer to 800–1,000. A bowl with rice, pork gyro, mixed vegetables, and double sauce often reaches the mid to high band. For sauce math, a tablespoon of tahini is calorie-dense; creamy dressings vary widely. If you like a big pour, count it.
You can tighten estimates with a trusted reference while you build your order. One handy entry for a gyro sandwich shows how meat, pita, and spread combine into a hearty total. When you need a specific base or topping number, the USDA’s FoodData Central search is a good fallback for items like rice, pita, olives, and yogurt-based sauces.
Portion Tweaks That Save Calories
Ask for vegetables heavy and sauce light. Keep the meat serving steady or pick grilled chicken when you want a leaner day. If fries in the wrap are a must, skip extra fries on the side. If you’re building a bowl, choose grilled vegetables or half-rice to cut the base calories while keeping the meal filling. Little swaps like these keep flavor while shaving a couple hundred calories.
Cheese is tasty and salty, so it’s easy to overdo it. A single ounce of feta goes a long way. If you want the briny pop without the extra dairy, olives plus a squeeze of lemon cover that flavor space. For creaminess, a spoon of tzatziki hits the cool, herby notes with a lighter impact than a wide pour of tahini.
Protein Choices: Taste, Texture, And Macro Balance
Grilled chicken brings steady protein with modest fat. Beef-lamb gyro is rich, savory, and higher in calories per ounce. Pork gyro splits the difference. Falafel works for a plant-forward day; it’s satisfying but often fried, so plan your sauce and sides with that in mind. Shrimp pops with spice and stays lean, especially in a plate over vegetables.
If you’re tracking macros, match the base to your protein. Chicken over vegetables with a pita on the side keeps carbs moderate. A rice bowl with gyro packs more energy for a long afternoon. Double protein on a vegetable base suits low-carb targets. The point is fit: you can shape the same flavor set to match your plan.
Spreads, Sauces, And “Hidden” Calories
Sauces bring the signature bite. They also swing totals. Tzatziki is yogurt-based and tends to land low. Garlic sauce varies by recipe; a light drizzle keeps punch without crowding the count. Tahini is sesame-rich and delicious, and a spoonful adds a surprising bump. If you stack spreads, ask for half portions. Two half spoons taste like variety yet act like one full spoon in the total.
Oil and garnish add up too. A finishing glug of olive oil is lovely. It also brings roughly 120 calories per tablespoon. If you’re already using a creamy spread, you may not need extra oil at the end. Herbs, lemon juice, and pickled toppings add brightness for almost no calories.
Carb Choices: Pita, Rice, Or Veggie Base
Pita is classic and portable. Rice or quinoa bowls handle saucy builds without mess. A vegetable base with a pita on the side gives you the best of both worlds: crunch and freshness with the option to tear off pieces of bread for bites. If you like fries, treat them as either a base or a side, not both. That simple rule keeps energy in check while leaving room for dessert or an evening snack.
When you’re watching sodium, consider the total set: olives, feta, spreads, and seasoned meats all carry salt. A vegetable-heavy build with one salty accent tastes balanced without the salt stack. Squeeze lemon and add herbs for lift when you’re dialing back spreads.
Sauces And Toppings: Typical Add-Ons
| Item | Serving | Calories |
|---|---|---|
| Tzatziki | 2 tbsp | 25–60 |
| Tahini | 1 tbsp | 85–100 |
| Garlic Sauce | 1 tbsp | 60–120 |
| Olives | 6–8 pieces | 40–60 |
| Feta | 1 oz | 70–80 |
| Olive Oil Finish | 1 tbsp | 120 |
Numbers for condiments reflect typical Greek fast-casual recipes and standard references. House recipes vary. When you love a heavier drizzle, budget for it. When you want to keep things tight, think in teaspoons, not tablespoons, and ask for sauce on the side so you control each bite.
Three Example Builds Under Different Targets
High-Protein, Moderate-Carb
Pita, grilled chicken, all vegetables, light tzatziki, no fries in the wrap. Add olives for brine. Expect a total in the lower band with a solid protein hit. If you need a touch more energy, add a spoon of hummus on the side instead of fries.
Comfort Bowl For Busy Days
Rice base, beef-lamb gyro, onions and tomatoes, tzatziki plus a small line of garlic sauce. You’ll be in the middle band with big flavor and staying power. If you’re sensitive to sodium, pick olives or feta—not both—and keep water handy.
Lower-Carb Plate With Crunch
Grilled vegetables as the base, double chicken or shrimp, herbs and lemon, tahini drizzle. Skip pita or split one with a friend. This plate sits near the mid band while keeping carbs lower than a rice bowl.
Ordering Tips That Keep Flavor First
Ask for fries on the side only when they’re the star of the meal. That keeps your wrap tidy and your numbers honest. If you love the fries-in-pita move, match it with grilled vegetables as the base next time you order a bowl. You’ll still get the salty-crisp bite, just without doubling the starch.
Watch the second sauce. Many people default to two creamy spreads. Try one creamy and one bright, like lemon and herbs or a small spoon of salsa-style tomato relish if offered. You’ll hit the same flavor space with fewer calories.
How To Estimate When Nutrition Labels Aren’t Posted
Start with the base and protein numbers from the first table, then add spreads and extras from the second. If your pita gets fries inside, add that line. If you’re splitting a plate, halve the totals. For menu items that mirror a classic gyro, reference the reliable macro profile for a standard gyro sandwich to see where you’ll likely land. When you need a specific ingredient number, search FoodData Central for the item and serving size you used.
Allergens, Preferences, And Custom Builds
Many Greek proteins are naturally gluten-free, and shops often highlight clean-label meats. Still, recipes and suppliers can change, and cross-contact is always possible on a busy line. If you’re managing an allergen, ask staff about current ingredients and prep. For dairy-free builds, swap tzatziki for tahini or lemon. For low-sodium days, go big on vegetables, herbs, and fresh lemon and pick only one salty accent.
Make The Most Of Your Visit
Scan the line first. Decide your base, then pick a protein that fits your day. Choose one creamy spread or go half-and-half. Load vegetables for color, crunch, and volume. Keep one salty accent, not two. Ask for sauce on the side if you like to tune each bite. You’ll walk away fed and happy, with numbers that match your plan.