Baklava
How Many Calories in Baklava? Nutrition Facts and Benefits
Baklava is a rich, layered pastry made with thin sheets of phyllo dough, finely chopped nuts (often pistachios or walnuts), and a sweet syrup or honey. With roots in the Ottoman era, it is cherished across Turkey, Greece, and the Middle East. Known for its flaky texture and aromatic sweetness, baklava is commonly served at celebrations and as a special-occasion dessert. Nutritional values can vary by recipe, nut type, and syrup amount.
Calories and Nutrition (Average)
| # | Amount | Calories | Carbohydrates | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams | 470 kcal | 55 g | 6 g | 25 g | 2.5 g | 200 mg |
| 2 | 1 piece (60 g) | 282 kcal | 33 g | 3.6 g | 15 g | 1.5 g | 120 mg |
Health Benefits of Baklava
- Nuts (pistachios, walnuts) provide healthy fats, vitamin E, and minerals like magnesium.
- Offers quick energy due to its carbohydrate content.
- Contains plant antioxidants from nuts and spices (e.g., cinnamon, cloves in some recipes).
- Phyllo dough is relatively light, while nuts add some fiber and protein for satiety.
- Enjoyed mindfully, it can fit into an overall balanced diet.
Tips for Enjoying Baklava
- Opt for smaller portions or share to manage calories.
- Pair with unsweetened tea or coffee to balance the sweetness.
- Choose versions with a lighter syrup or less added sugar when possible.
- Homemade tweaks: use slightly less syrup, brush phyllo lightly with butter, and emphasize high-quality nuts.
- Balance your day’s intake by adding fresh fruit or a protein-rich option alongside.