Dietary labels are inferred automatically from Phyllo dough's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Fair nutrient density 22/100
How many beneficial nutrients Phyllo dough delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Phyllo dough come from — the split across carbs, fat & protein.
72% from carbs
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Carbs 72%52.6 g per serving
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Fat 18%6.0 g per serving
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Protein 10%7.1 g per serving
What Phyllo dough is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 52.6 g | |
| Dietary Fiber | 1.9 g | |
| Total Sugars | 0.2 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 6.0 g | |
| Saturated Fat | 1.5 g | |
| Monounsaturated Fat | 3.1 g | — |
| Polyunsaturated Fat | 0.9 g | — |
| Omega-3 Fatty Acids | 47.0 mg | — |
| Omega-6 Fatty Acids | 876.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 27.0 mg | — |
| Palmitic Acid | 794.0 mg | — |
| Stearic Acid | 649.0 mg | — |
| Palmitoleic Acid | 11.0 mg | — |
| Oleic Acid | 3,149.0 mg | — |
| Gadoleic Acid | 11.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 876.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 7.1 g | |
| Histidine | 159.0 mg | — |
| Isoleucine | 246.0 mg | — |
| Leucine | 490.0 mg | — |
| Lysine | 158.0 mg | — |
| Methionine | 126.0 mg | — |
| Phenylalanine | 359.0 mg | — |
| Threonine | 194.0 mg | — |
| Tryptophan | 88.0 mg | — |
| Valine | 286.0 mg | — |
| Alanine | 229.0 mg | — |
| Arginine | 288.0 mg | — |
| Aspartic Acid | 300.0 mg | — |
| Cystine | 151.0 mg | — |
| Glutamic Acid | 2,400.0 mg | — |
| Glycine | 256.0 mg | — |
| Proline | 826.0 mg | — |
| Serine | 356.0 mg | — |
| Tyrosine | 215.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | |
| Vitamin C | 0.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 0.1 mg | |
| Vitamin K | 2.5 mcg | |
| Thiamin (B1) | 0.5 mg | |
| Riboflavin (B2) | 0.3 mg | |
| Niacin (B3) | 4.1 mg | |
| Vitamin B6 | 0.0 mg | |
| Folate (B9) | 88.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.3 mg | |
| Choline | 6.9 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 11.0 mg | |
| Iron | 3.2 mg | |
| Magnesium | 15.0 mg | |
| Phosphorus | 75.0 mg | |
| Potassium | 74.0 mg | |
| Sodium | 483.0 mg | |
| Zinc | 0.5 mg | |
| Copper | 0.1 mg | |
| Manganese | 0.5 mg | |
| Selenium | 23.3 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 1.6 g | — |
About Phyllo dough
Phyllo, also spelled filo, is a pastry of paper-thin sheets of unleavened dough, prized across Mediterranean, Middle Eastern, and Balkan cooking for the shatteringly crisp, flaky layers it forms when baked. Unlike puff pastry, phyllo contains almost no fat on its own; the magic happens when a cook brushes each tissue-thin sheet with melted butter or oil and stacks them, so they crisp into delicate leaves in the oven.
It is the foundation of baklava, spanakopita, borek, and countless savory and sweet pies, as well as crunchy wrappers for small bites. Because the sheets are lean, phyllo is lighter than many pastries until the butter goes on, and it adds mostly carbohydrates. The dough dries out and cracks in seconds, so keep the stack covered with a damp towel while you work. Buy phyllo frozen, thaw it slowly in the refrigerator overnight, and refreeze leftovers well wrapped.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Phyllo dough?
There are 299 calories in 100 g of Phyllo dough, or about 85 calories in 1 oz (28 g).
How much protein is in Phyllo dough?
Phyllo dough contains 7.1 g of protein per 100 g.
How many carbs are in Phyllo dough?
Phyllo dough has 52.6 g of carbohydrates per 100 g.
How much fat is in Phyllo dough?
Phyllo dough provides 6.0 g of total fat per 100 g.
What is Phyllo dough a good source of?
Phyllo dough is an excellent source of Thiamin (B1) (45% DV), Selenium (42% DV), Riboflavin (B2) (26% DV), Niacin (B3) (25% DV), Folate (B9) (22% DV) and Manganese (21% DV) and a good source of Iron, Protein and Copper (per 100 g). Daily Values are based on a 2,000-calorie diet.
