Baklava
How Many Calories in Baklava? Nutrition Facts and Benefits
Baklava is a classic dessert widely enjoyed across the Eastern Mediterranean and the Middle East, especially in Turkish, Greek, and Levantine cuisines. It is made by layering thin sheets of phyllo pastry with chopped nuts (such as pistachios or walnuts), butter, and a sweet syrup or honey. Known for its flaky texture and rich, nutty sweetness, baklava is typically served in small portions alongside tea or coffee.
Calories and Nutrition Facts (Average)
| # | Amount | Calories | Carbohydrate | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams | 450 kcal | 55 g | 6 g | 25 g | 2.5 g | 150 mg |
| 2 | 1 piece (70 g) | 315 kcal | 38.5 g | 4.2 g | 17.5 g | 1.8 g | 105 mg |
Health Benefits of Baklava
- Nuts like pistachios and walnuts provide healthy unsaturated fats, vitamin E, and minerals such as magnesium.
- Offers quick energy thanks to its carbohydrate content.
- Nuts add some fiber and antioxidants that can support overall dietary quality.
- Phyllo layers are thin, so a small portion can be satisfying when enjoyed mindfully.
- In moderation, it can fit into a balanced diet as an occasional treat.
Baklava Consumption Tips
- Opt for smaller pieces or share a slice to manage portion size.
- Choose versions with plenty of nuts and lighter syrup to reduce added sugar.
- For homemade baklava, brush phyllo lightly with butter and use a reduced or honey-based syrup.
- Pair with unsweetened tea or coffee instead of sugary drinks.
- Balance your dessert by including fiber- or protein-rich foods in your day (e.g., fresh fruit or plain yogurt).