How Many Calories Are in a Piece of Kataifi?

November 7, 2025 •

4 min read

The calorie content of kataifi can vary considerably depending on the specific recipe. A single piece of the shredded dough by itself might have as few as 70 calories, while a fully prepared dessert can have several hundred calories. The final number is highly influenced by the type and amount of fillings, butter, and sugar syrup added.

Quick Summary

Kataifi's calorie count changes based on how it's prepared, especially the fillings and syrup. Factors such as the type of fat, nuts, cheese, and syrup will affect the nutritional value, which can range from low to high-calorie.

Key Points

Variable Calorie Count: The number of calories in kataifi depends heavily on the recipe and preparation, not the dough alone.
Plain Dough is Lower Calorie: Uncooked, plain kataifi dough has a low-calorie base, often around 70-120 kcal per serving.
Fillings and Syrup Add the Bulk: The major calorie contributors are added fats (butter), high-calorie fillings (nuts, cheese), and rich sugar syrup.
Traditional vs. Lighter Recipes: A traditional, nut-and-syrup version can contain 200-350+ calories, while a cheese-filled one might exceed 500 calories per piece.
Healthier Modifications Possible: Calorie intake can be managed by using less fat, reducing syrup, and choosing lighter fillings.
Baking is Preferred Over Frying: To minimize added fats and calories, always bake kataifi instead of frying it.
Context is Crucial: To know the calorie count, consider the entire recipe, not just the dough.

The question, "How many calories are in a piece of kataifi?" does not have a single answer because kataifi refers to the shredded phyllo dough. A single piece of plain, uncooked kataifi dough contains a relatively modest number of calories, but this changes dramatically when prepared as a dessert. Most of the calories are added during cooking through fats like butter or oil, sugary syrups, and various fillings like nuts or cheese. Understanding these components is key to estimating the nutritional impact.

The Base: Raw Kataifi Dough

The base of any kataifi dish is the shredded phyllo dough. In its plain, uncooked form, the calorie count is quite low. For example, a small serving of about 55 grams can contain roughly 120 calories. A smaller, individual piece might have as few as 70 calories. This base is primarily a source of carbohydrates, with minimal fat and a small amount of protein. This raw figure is rarely the final count, as kataifi is almost always cooked with additional ingredients.

Nutritional breakdown of plain kataifi dough

Carbohydrates: This is the primary macronutrient and is responsible for the bulk of the calories.
Protein: A small amount comes from the wheat flour.
Fat: Minimal in the raw dough, but this changes completely with preparation.
Sodium: The dough can have a moderate amount of sodium.
Sugar: Generally very low in the raw, unsweetened dough.

The Preparation: What Adds the Calories

To understand the final calorie count, consider the specific recipe. The most common varieties involve baking the dough with a filling and then dousing it in a sweet syrup. This process significantly elevates the dessert's caloric density.

Traditional nut and syrup kataifi

One of the most classic preparations involves filling the kataifi with crushed nuts, such as walnuts or pistachios, and spices like cinnamon. This is then baked with butter or clarified butter (ghee). After baking, it's soaked in a honey or sugar syrup. A single roll or piece can have anywhere from 200 to over 350 calories. The high calorie content comes from:

Butter: The high-fat content of butter is a major calorie contributor.
Nuts: Nuts are also very calorie-dense due to their fat content.
Sugar Syrup: The concentrated sugars in the syrup provide a significant calorie boost with little nutritional value beyond energy.

Cheese-filled knafeh/kataifi

In many Middle Eastern cultures, kataifi dough is used to make knafeh, a dessert with a sweet, stretchy cheese filling. The calories in this version come from:

Cheese: The type of cheese used—whether it's mozzarella, ricotta, or a special knafeh cheese blend—affects the fat and calorie levels.
Butter/Ghee: As with the nut version, plenty of butter or ghee is used to crisp the dough and bake the dessert.
Sugar Syrup: The cheese-filled version is also finished with a heavy pour of sweet syrup.

Some estimates place a single piece of cheese knafeh at around 540 calories, illustrating how much the filling and syrup can influence the nutritional profile.

Comparison of Kataifi Preparation Methods


Preparation Method	Key Ingredients	Calorie Range (per piece/serving)	Primary Calorie Sources
Plain Dough (Uncooked)	Shredded phyllo dough, flour, water	~70-120 kcal	Carbohydrates
Traditional (Nuts & Syrup)	Butter, nuts (walnuts/pistachios), cinnamon, sugar syrup	~200-350+ kcal	Fat (butter/nuts), Sugar (syrup)
Cheese-filled (Knafeh)	Butter, sweet cheese (e.g., mozzarella, ricotta), sugar syrup	~300-540+ kcal	Fat (cheese/butter), Sugar (syrup)
Healthier Recipe (Modified)	Limited butter, healthier fillings (yogurt), reduced sugar syrup	Highly variable, lower than traditional	Carbohydrates, Protein, Lower Fat/Sugar

Strategies for a Lighter Kataifi

For those who want to enjoy kataifi without the high calorie count, several modifications can be made. The main goal is to reduce the added fats and sugars while still achieving that characteristic crispy texture.

Use less butter or fat: Instead of soaking the dough in butter, use just enough to brush the layers for browning, or use a cooking spray. Some recipes also use less fat overall, relying on the natural crisping of the dough.
Modify the syrup: The sugar syrup is a major source of calories. You can reduce the amount of syrup used or opt for a less concentrated, lighter syrup. Another option is using natural, low-calorie sweeteners. Some recipes replace the sugar syrup with a light drizzle of honey.
Choose lighter fillings: Instead of rich cheese or sugar-heavy nuts, consider fillings like reduced-fat ricotta or yogurt cheese, or a simple dusting of spices without the nuts. For savory applications, this is even easier by using lean proteins or vegetables.
Bake, don't fry: Frying kataifi increases its fat and calorie content. Baking is the standard method and is healthier.

These adjustments demonstrate that a delicious, satisfying kataifi experience doesn't have to break the calorie bank, provided you are mindful of your ingredients. The versatility of the dough allows for a great deal of customization to suit different dietary needs and preferences.

Conclusion

In summary, the number of calories in a piece of kataifi depends entirely on its preparation. The raw dough is a low-calorie foundation, but it becomes a calorie-dense dessert when enriched with butter, fillings, and sugar syrup. Traditional versions can easily range from 200 to over 500 calories per piece. By making strategic changes, such as using less fat and sugar and opting for healthier fillings, a lighter version of this pastry can be created. This knowledge allows one to enjoy the crispy texture and flavor of kataifi while managing caloric intake effectively. [https://hellenicgrocery.co.uk/blogs/blog/discover-the-delight-of-kataifi-a-taste-of-greece-with-hellenic-grocery]

Frequently Asked Questions

Kataifi, in its most common dessert forms with butter, nuts, and syrup, is a high-calorie dessert. The plain dough itself is not, but traditional preparation methods make it calorically dense.

The calorie count for cheese-filled kataifi, often called knafeh, can be quite high, with some estimates placing a single piece at 300 to over 500 calories, depending on the size and amount of cheese and syrup.

You can make kataifi healthier by reducing the amount of butter used, using a lighter or reduced-sugar syrup, or swapping high-fat fillings for lighter alternatives like low-fat ricotta.

The primary sources of calories in traditional kataifi are the large amounts of butter or ghee used for baking, the crushed nuts in the filling, and the high-sugar syrup poured over the hot pastry.

Yes, the type of nut and the quantity used will affect the calorie count. Nuts are calorie-dense, and different varieties have slightly different nutritional profiles, though walnuts and pistachios are commonly used and similar in calorie density.

It's difficult to say definitively, as both can be very high in calories depending on preparation. The core ingredients and preparation methods (butter, nuts, syrup) are very similar, so both are best enjoyed in moderation.

Yes, to reduce the sugar and calorie content, a low-calorie or alternative sweetener can be used to create the syrup. This will significantly lower the final calorie count of the dessert.