Know what’s on your plate
Phyllo dough
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 299 kcal —
- Protein 7.1 g 14%
- Carbohydrate 51 g 18%
- Fat 6 g 8%
- Saturated fat 1.5 g 7%
- Fibre 1.9 g 7%
- Sugars 0.2 g —
- Sodium 483 mg 21%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.08 mg 1%
- Vitamin K 2.5 µg 2%
- Thiamin (B1) 0.54 mg 45%
- Riboflavin (B2) 0.34 mg 26%
- Niacin (B3) 4.1 mg 25%
- Pantothenic acid (B5) 0.3 mg 6%
- Vitamin B6 0.03 mg 2%
- Folate (B9) 88 µg 22%
- Vitamin B12 0 µg 0%
- Choline 6.9 mg 1%
Minerals
- Calcium 11 mg 1%
- Iron 3.2 mg 18%
- Magnesium 15 mg 4%
- Phosphorus 75 mg 6%
- Potassium 74 mg 2%
- Zinc 0.49 mg 4%
- Copper 0.1 mg 11%
- Manganese 0.48 mg 21%
- Selenium 23.3 µg 42%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 299 | 7.1 g | 51 g | 6 g |
| 1 × oz | 28.4 g | 85 | 2 g | 14 g | 1.7 g |
| 1 × sheet dough | 19 g | 57 | 1.3 g | 9.6 g | 1.1 g |
| 2 × oz | 56.7 g | 170 | 4 g | 29 g | 3.4 g |
| ½ × oz | 14.2 g | 42 | 1 g | 7.2 g | 0.9 g |
| 3 × oz | 85.1 g | 254 | 6 g | 43 g | 5.1 g |
| 4 × oz | 113.4 g | 339 | 8.1 g | 58 g | 6.8 g |
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Questions about Phyllo dough
How do you stop phyllo dough drying out while you work?
Keep the unused sheets under a clean, slightly damp tea towel, not a wet one. Peel off one sheet at a time and cover the rest straight away; dry edges crack when folded.
Do you need to brush phyllo dough with butter or oil?
For crisp, golden layers, brush each sheet lightly with melted butter or olive oil before stacking; too much makes the pastry greasy. For a lighter result, brush every other sheet instead.
How long do you bake phyllo dough, and at what temperature?
Bake assembled phyllo parcels or pies at about 180°C until deeply golden and crisp, usually 25–40 minutes depending on their size and filling. Let a wet filling cool first so it does not soften the layers.
Can you freeze phyllo dough, and how should you thaw it?
Yes. Freeze it in its sealed wrapping, then thaw it overnight in the fridge; let the unopened pack come to room temperature before unrolling, which helps prevent condensation and brittle sheets.
What can you make with phyllo dough?
Use it for spanakopita, börek, baklava, savoury pies and crisp parcels. Layer sheets for a pie, or scrunch them loosely over a filling for a craggy, crunchy top.
Can puff pastry replace phyllo dough?
Not directly: puff pastry rises into buttery, substantial layers, while phyllo stays thin and crisp. For a similar delicate crunch, use several phyllo sheets brushed lightly with butter or oil.
Is phyllo dough the same as filo pastry?
Yes. Phyllo, filo and fillo are alternative spellings for the same very thin pastry sheets, traditionally used in layered savoury pies and sweet pastries.
Is phyllo dough suitable for vegans?
Many shop-bought sheets contain only flour, water and a little oil, but some include butter or other ingredients from milk. Check the ingredients if you need to avoid animal products.
Source: USDA FoodData Central 172791 · per 100 g · carbohydrate per EU label, fibre excluded
