How many calories are in 100g of kunafa?

December 3, 2025 •

5 min read

With kunafa's rich combination of cheese, butter, and syrup, the calorie count can vary significantly; a 100g serving of kunafa can range from approximately 320 to over 550 calories, depending on the specific ingredients and preparation. This dense, sweet pastry, beloved across the Middle East, is a decadent treat, but understanding its nutritional breakdown is key for mindful consumption.

Quick Summary

The calorie count for 100g of kunafa fluctuates widely based on its ingredients, with variations in cheese type, amount of butter, and sweetness of syrup causing large differences. The dense dessert is high in fat and carbohydrates, and its nutritional value can be better understood by examining common recipes and macronutrient percentages. This allows for informed choices when enjoying this popular sweet.

Key Points

Calorie Variation: The calorie content for 100g of kunafa varies significantly, typically ranging from 320 to over 550 kcal depending on ingredients.
Ingredient Impact: The type of cheese (e.g., Akkawi vs. cream), amount of butter or ghee, and quantity of sugar syrup are the main factors determining the final calorie count.
Macronutrient Profile: Kunafa is primarily high in fat and carbohydrates, with relatively low protein content.
Homemade Calculation: For homemade kunafa, you can calculate the total calories by summing the calories of each ingredient and dividing by the total weight.
Moderation is Key: To enjoy kunafa as part of a healthy diet, mindful consumption and portion control are essential due to its high-calorie density.
Variation Differences: Modern versions with added chocolate or nuts tend to be higher in calories compared to traditional cheese or cream kunafa.
Blood Sugar Effects: The high sugar content in kunafa can cause a quick spike in blood glucose, which is a consideration for health management.

Kunafa's Calorie Variability: The Ingredient Factor

While a definitive single answer to how many calories are in 100g of kunafa is impossible due to recipe differences, research from various sources points to a broad range. This Middle Eastern pastry is packed with ingredients that are high in calories, such as butter, sugar, and full-fat cheese. The final caloric value is highly dependent on the recipe and portion size. For instance, a 100g serving of kunafa with cream is reported to be around 320 calories, while a pistachio and chocolate variant can be as high as 556 calories. Factors such as the type of cheese, the amount of clarified butter (ghee) used, and the sugar content in the syrup play a massive role in determining the energy density of the final product.

Breaking Down the Macronutrients

Beyond just calories, it's helpful to understand the macronutrient profile of kunafa. This gives a clearer picture of its nutritional impact.

Fats: Kunafa is notoriously high in fat, primarily from the butter or ghee used to crisp the kataifi dough and from the cheese filling. A 100g serving can contain anywhere from 10 to over 30 grams of fat. A significant portion of this is saturated fat, which contributes to the dessert's richness but should be consumed in moderation as part of a healthy diet.
Carbohydrates: As a dessert, kunafa is rich in carbohydrates, particularly from the sugar syrup. The shredded phyllo dough also provides a considerable amount of carbs. A standard 100g serving often contains 30 to 50+ grams of carbohydrates, much of which is from added sugars.
Protein: The protein content of kunafa is relatively low, typically sourced from the cheese or cream filling. Depending on the type and quantity of cheese used, the protein can range from 5 to 10 grams per 100g serving.

The Impact of Kunafa Variations

Different regional and modern variations of kunafa have distinct calorie profiles. The type of filling is a primary differentiator.

Nabulsi Kunafa (Cheese): The classic version with unsalted akkawi cheese or a mix of mozzarella and ricotta tends to be high in calories due to the rich cheese and generous use of ghee. The amount of sugary syrup added also heavily influences the final count.
Kunafa with Cream: Filled with a clotted cream known as ashta, this version can have a slightly different fat profile than the cheese-filled one, but still remains calorie-dense. A specific recipe for kunafa with cream reported a value of 320 calories per 100g, though this can differ.
Chocolate or Nutella Kunafa: Modern variations often include chocolate or Nutella fillings. These additions can significantly increase the sugar and fat content, pushing the total calorie count higher. For example, some chocolate kunafa variations exceed 550 calories per 100g.

How to Estimate Calories for Your Homemade Kunafa

If you are making kunafa at home, you can more accurately estimate the caloric content. This requires calculating the calories of each ingredient used and then dividing the total by the number of servings.

List all ingredients: Write down everything from the kataifi dough and cheese to the butter, sugar, and garnishes.
Determine amounts: Measure the exact quantities of each ingredient.
Find calorie counts: Use a reliable nutrition database to find the calories per gram or serving for each component.
Calculate total calories: Multiply the amount of each ingredient by its calorie density and sum the totals.
Calculate per 100g: Divide the total calorie count by the total weight of the finished kunafa, then multiply by 100 to get the calories per 100g.

Kunafa Calorie Comparison Table


Kunafa Type	Estimated Calories (per 100g)	Primary Calorie Sources	Key Nutritional Variations
Traditional Cheese Kunafa	350-450 kcal	Ghee, Cheese (Akkawi/Mozzarella), Sugar Syrup	High in saturated fat and carbohydrates. Varies with cheese fat content.
Kunafa with Cream (Ashta)	320-400 kcal	Ghee, Clotted Cream (Ashta), Sugar Syrup	Often has a slightly lower calorie count than cheese versions. Varies based on cream richness.
Chocolate or Pistachio Kunafa	450-590 kcal+	Chocolate, Nuts (Pistachios), Ghee, Sugar Syrup	Significantly higher in calories due to chocolate and other rich fillings. High in sugar and fat.
Commercial/Bakery Kunafa	350-500 kcal+	Depends on ingredients; often rich in butter and sugar.	Can have a wider range and may use different types of fats and sweeteners.

The Best Approach to Enjoying Kunafa Mindfully

Enjoying a dessert like kunafa doesn't mean you must avoid it entirely. The key is moderation. Understanding the calorie density helps in portion control. For a typical 100g serving, you are consuming a significant number of calories, primarily from fat and sugar. Pairing kunafa with a balanced meal and not making it a daily indulgence is a smart strategy for managing your calorie intake.

For those interested in the cultural background of kunafa, it is worth exploring its origins in Palestinian and Levantine cuisine, where it holds a special place in celebrations and gatherings. The traditional recipe often differs from modern adaptations, with historical variations sometimes using less sugar. Learning more about its roots adds to the appreciation of this rich dessert.

Conclusion: Kunafa's Calorie Count Varies Widely

In summary, the calorie content of 100g of kunafa is not a fixed number but a range that depends heavily on its ingredients. Factors such as the type of cheese, the amount of butter, and the richness of the sugar syrup all play a crucial role. Estimates can range from around 320 kcal for a simple cream-filled version to well over 500 kcal for richer variations with chocolate or nuts. The best way to know the calories of the specific kunafa you are eating is to consider its ingredients, or for homemade versions, to calculate it based on your recipe. Mindful consumption and portion control are essential for enjoying this decadent dessert as part of a balanced lifestyle.

For more detailed nutritional information on many food items, including kunafa, you can consult databases like Nutritionix.

The Benefits of Moderation

While kunafa is high in calories, fats, and sugar, it is not without some nutritional value. When made with nuts like pistachios, it provides antioxidants and minerals. The carbohydrates offer a quick energy boost, which is why it is often consumed during holidays like Ramadan. However, due to its high sugar content, it can cause a rapid spike in blood sugar, so it is important to be mindful of this, especially for individuals with diabetes.

Frequently Asked Questions

Yes, kunafa is generally high in sugar because it is soaked in a sugar syrup (ater or sherbet) after baking. The high sugar content provides a quick energy boost but also contributes significantly to the overall calorie count.

The primary sources of fat in kunafa are the generous amounts of butter or ghee used to coat the phyllo dough and the rich cheese or cream filling. This makes kunafa a calorie-dense dessert.

To reduce the calories in homemade kunafa, you can use low-fat cheese alternatives, reduce the amount of butter or ghee, and use less sugar in the syrup. You can also experiment with alternative sweeteners for the syrup.

It depends on the specific recipe, but kunafa with cream can sometimes have a slightly lower calorie count than cheese varieties, though both are calorie-dense desserts. The fat content and total calories depend on the richness of the cream and the cheese used.

You can eat kunafa in moderation while on a diet, as it is possible to fit calorie-dense foods into a balanced eating plan. The key is to control your portion size and balance it with other foods throughout the day.

Kunafa does provide carbohydrates for energy, and versions with added nuts like pistachios offer some antioxidants and minerals. However, it's not a health food and is best enjoyed as an occasional treat.

Adding nuts like pistachios to kunafa increases its calorie density and fat content. While nuts add healthy fats and some protein, they also boost the overall energy total of the dessert significantly.