Kunefe
How Many Calories in Kunefe? Nutrition Facts and Benefits
Kunefe (Künefe) is a beloved Middle Eastern and Turkish dessert made from shredded phyllo (kataifi), layered with a mild, stretchy cheese, baked with butter, and soaked in lemon-scented sugar syrup. Often topped with crushed pistachios, it is served warm so the exterior stays crisp while the cheese remains melty. Originating in the Levant and popular across Türkiye, it’s a rich, indulgent dessert best enjoyed in moderate portions.
Calories and Nutrition (Average)
| # | Amount | Calories | Carbohydrate | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams | 410 kcal | 45 g | 8 g | 22 g | 1.2 g | 320 mg |
| 2 | 1 serving (200 g) | 820 kcal | 90 g | 16 g | 44 g | 2.4 g | 640 mg |
Health Benefits of Kunefe
- Cheese supplies calcium, protein, and vitamin B12 that support bone and muscle health.
- Carbohydrates and fats provide quick energy—ideal as an occasional, satisfying treat.
- Pistachio topping adds unsaturated fats, fiber, and antioxidants.
- When prepared with lighter syrup and less butter, it can fit into a balanced diet in small portions.
- Serving warm enhances satisfaction and may help with mindful portion control.
Tips for Eating Kunefe
- Use a lighter syrup (less sugar, a splash of lemon) or apply less syrup overall.
- Bake with less butter or brush the pan lightly; clarified butter/ghee can be used sparingly.
- Choose low-sodium, low-moisture mozzarella or traditional unsalted kunefe cheese; soak salty cheese to reduce sodium.
- Garnish with crushed pistachios and add fresh fruit on the side to balance the plate.
- Keep portions modest (about 100–150 g) and pair with unsweetened tea or water.