How many calories are in phyllo? A comprehensive nutritional breakdown

November 28, 2025 •

4 min read

While a single sheet of phyllo dough contains only a minimal number of calories, the final calorie count of a dish can skyrocket depending on the preparation and fillings used. This fact is key to understanding how many calories are in phyllo and how to manage the nutrition of your baked goods.

Quick Summary

This nutritional analysis details the calorie content of phyllo dough itself and explains how cooking methods and added ingredients drastically alter the final total. It compares various phyllo-based dishes and offers strategies for creating lighter, healthier versions.

Key Points

Phyllo dough is low-calorie: A single sheet of phyllo dough contains only 20-30 calories before any additions.
Fats are the main calorie driver: The brushing of phyllo layers with butter or oil is the primary source of high calories in most phyllo dishes.
Fillings significantly increase calories: Ingredients like nuts, sugar, and high-fat cheeses add substantial calories to the final product.
Preparation method matters: Frying phyllo adds more calories than baking, but mindful baking techniques can reduce the fat content.
Healthier options exist: Calorie intake can be managed by reducing fat, choosing healthier fillings, and controlling portion sizes.
Substitutions can help: Using a cooking spray instead of butter or opting for low-fat cheeses are effective ways to lower calorie counts.

Understanding the Basic Calorie Count of Plain Phyllo

At its core, phyllo dough is a simple, low-calorie ingredient. Composed primarily of flour, water, and a small amount of oil, a single sheet of phyllo is incredibly thin and therefore contains very few calories. Most standard-sized sheets (around 12" x 17") contain roughly 20-30 calories. This low base number is often misleading, as phyllo is rarely used alone. It's the layering of multiple sheets and the addition of fat and fillings that drive the calorie count up. For example, a typical phyllo recipe requires brushing each layer with butter or oil, a process that adds significant fat and calories before any filling is even considered.

The Impact of Fats: Butter vs. Oil

Traditionally, phyllo is prepared with melted butter brushed between each layer to create its characteristic flaky texture. Butter adds a rich flavor but also a high number of calories. One tablespoon of butter contains about 102 calories. A recipe might call for a quarter cup or more, adding several hundred calories before you even add a filling. Some cooks opt for olive oil or another vegetable oil as a substitute. While oil may be a healthier fat choice, it is just as calorie-dense as butter. For those looking to reduce calories, a spray bottle of olive oil or a very light brushing can minimize the impact, though it may slightly affect the final texture.

How Fillings and Preparation Methods Affect Calories

The final calorie count of your phyllo dish is almost entirely dependent on what goes inside and how it's prepared. A dessert like baklava, with its nuts, sugar syrup, and generous use of butter, can be very high in calories. A savory dish like spanakopita, filled with spinach and feta cheese, will also have a higher calorie count, primarily from the cheese and butter. The preparation method also plays a crucial role. Baking is typically the standard, but some applications might involve frying, which soaks the dough in oil and adds a substantial amount of calories.

Comparing Different Phyllo Dishes: A Nutritional Table

The following table illustrates how different preparations and fillings can affect the overall calorie density of a phyllo dish. Please note that these are estimates and can vary based on specific recipes.


Dish	Estimated Calories per Serving	Main Calorie Contributors
Spanakopita (1 piece)	250-350 kcal	Feta cheese, butter, phyllo
Baklava (1 piece)	300-450 kcal	Sugar syrup, nuts, butter, phyllo
Phyllo Wrapped Asparagus (3-4 stalks)	100-150 kcal	Butter/oil, phyllo, asparagus
Phyllo Apple Tart (1 slice)	200-300 kcal	Apples, butter/oil, sugar, phyllo
Mini Phyllo Cheese Bites (1 piece)	50-70 kcal	Cream cheese, phyllo, butter/oil

Strategies for a Healthier Phyllo Experience

For those who love the light, flaky texture of phyllo but are mindful of their calorie intake, there are several ways to reduce the calorie count without sacrificing flavor. By making smart substitutions and adjusting preparation methods, you can enjoy phyllo creations with fewer guilt-inducing calories.

Here are some tips for a healthier phyllo experience:

Reduce the fat: Instead of brushing with melted butter, use a non-stick cooking spray or a very light coating of olive oil. Some recipes can even get away with no added fat between layers, though the texture will be less flaky. You can also mix half the butter with half water for a less fat-dense option.
Opt for healthier fillings: Choose vegetable-based fillings like spinach, mushrooms, or roasted vegetables. For sweet treats, use fruit fillings with minimal added sugar. This reduces the calorie density and increases the nutrient content.
Control your portions: Phyllo is often served in larger pieces, but making smaller portions can help control the total calorie intake. Use mini muffin tins for bite-sized savory or sweet pastries.
Embrace air frying: For some recipes, an air fryer can provide a crispy texture with significantly less oil than baking or frying. This is especially effective for smaller phyllo cups or rolls.
Choose low-fat cheeses: If your recipe calls for cheese, opt for low-fat versions of feta, ricotta, or cream cheese to cut calories without losing flavor. Some recipes can even incorporate cottage cheese for added protein and less fat.

Conclusion: Mindful Consumption is Key

So, how many calories are in phyllo? The answer is complex, but the bottom line is that the dough itself is low-calorie. The real calorie culprits are the fats and fillings used in preparation. The versatility of phyllo means you have significant control over the final nutritional outcome. By being mindful of your ingredients and portion sizes, you can enjoy delicious, flaky phyllo pastries without a massive calorie load. Experiment with lighter fillings and less fat to find your perfect balance of flavor and health. For more general nutrition information on thousands of food items, you can consult the USDA FoodData Central.

Disclaimer: The nutritional information provided is for general guidance. For specific dietary needs or health concerns, please consult a healthcare professional or a registered dietitian.

Frequently Asked Questions

Yes, phyllo dough is generally considered healthier than puff pastry. Puff pastry relies on a significant amount of butter layered into the dough, making it much higher in calories and fat from the start. Phyllo's low base-calorie count gives you more control over the final fat and calorie content.

Yes, you can use oil instead of butter. Olive oil is a common substitute that can offer a healthier fat profile, though it is still calorie-dense. The flavor and final texture may vary slightly compared to using butter.

A standard sheet of commercial phyllo dough (approx. 12" x 17") contains very few calories, typically ranging from 20 to 30 kcal. This number will differ based on the brand and thickness.

To reduce calories in baklava, you can use fewer layers of phyllo, use a cooking spray instead of brushing with melted butter, and reduce the amount of sugar in the syrup. Using a mix of nuts and filler like oats can also help.

Frying phyllo will almost always add more calories. The dough absorbs a large amount of oil when fried, whereas baking requires less added fat, especially if using a non-stick spray instead of melted butter.

For low-calorie fillings, consider using a mixture of spinach and low-fat ricotta cheese for savory dishes, or fresh fruits like apples, berries, or peaches with a sprinkle of cinnamon for a sweet treat. You can also use lean ground meat with vegetables.

Yes, phyllo can be a good option for a weight-conscious diet because its low base-calorie count allows you to control the calories of the final dish. By using healthier fats and fillings, you can create delicious pastries that fit into a calorie-controlled eating plan.