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Phyllo Dough

Phyllo Dough

EverydayEnriched

Phyllo dough is an ultra-thin, unleavened pastry dough made from enriched wheat flour, water, and oil, renowned for its paper-like layers that crisp dramatically when baked. Unlike puff pastry, it contains minimal fat in its base form but achieves flakiness through meticulous layering and brushing with butter or oil during preparation. This staple of Mediterranean and Middle Eastern cuisines is essential for dishes like baklava and spanakopita, offering a light, crunchy texture while remaining lower in inherent fat than many laminated doughs.

Macro Impact

A 1 sheet serving contains 90 calories, 2g protein, 16g carbs, and 2g fat.

Calorie Burn

How long would it take to burn off 90 calories?
Walking3.5 mph, moderate pace
21 min
YogaModerate effort, gentle pace
15 min
SwimmingModerate effort, freestyle
12 min
Biking12-14 mph, moderate effort
9 min
StairsStair climbing, moderate pace
10 min
Running5 mph (12 min/mile)
8 min

Nutrition Facts

Serving size1 sheet (30 g)
Amount per serving
Calories90
% Daily Value*
Total Fat2g
2%
Saturated Fat0.4g
2%
Trans Fat0g
Polyunsaturated Fat0.3g
Monounsaturated Fat0.9g
Cholesterol0mg
0%
Sodium145mg
6%
Total Carbohydrate16g
6%
Dietary Fiber0.6g
2%
Total Sugars0.1g
Includes Added Sugars0g
0%
Protein2g
Vitamin D0mcg
0%
Calcium3mg
0%
Iron1.0mg
5%
Potassium22mg
0%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
16 / 275 g
6%
Fiber
1 / 28 g
2%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
2 / 78 g
2%
Monounsaturated
1 / 31 g
3%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
2%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
1%
Omega 9
1 g
Protein
Protein
2 / 80 g
3%
Amino Acids
Histidine
0 / 3 g
2%
Isoleucine
0 / 2 g
5%
Leucine
0 / 3 g
5%
Lysine
0 / 2 g
2%
Methionine
0 / 1 g
3%
Phenylalanine
0 / 2 g
5%
Threonine
0 / 1 g
5%
Tryptophan
0 / 0 g
8%
Valine
0 / 2 g
4%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
14%
Riboflavin, B2
0 / 1 mg
9%
Niacin, B3
1 / 15 mg
8%
Pantothenic Acid, B5
0 / 5 mg
2%
Pyridoxine, B6
0 / 1 mg
1%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
41 / 400 mcg
10%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
0%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
3 / 1k mg
0%
Copper
0 / 1 mg
3%
Iron
1 / 13 mg
7%
Magnesium
5 / 370 mg
1%
Manganese
0 / 2 mg
7%
Phosphorous
23 / 700 mg
3%
Potassium
22 / 3k mg
1%
Selenium
7 / 55 mcg
13%
Sodium
145 / 2.3k mg
6%
Zinc
0 / 10 mg
2%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
10 g
Caffeine
0 mg
Choline
2 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Phyllo dough. USDA Standard Reference, Legacy. Food ID 172791.
  2. 2.Phyllo dough. Canadian Nutrient File. Food ID 3974.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

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