How Unhealthy Is Knafeh? A Nutritional Breakdown

November 6, 2025 •

4 min read

With its layers of shredded phyllo dough, gooey sweet cheese, and sugary syrup, knafeh is a beloved Middle Eastern dessert. However, as with many rich and decadent treats, its indulgence comes with nutritional considerations. A single piece of knafeh can contain a significant number of calories and a high sugar content, prompting many to question just how unhealthy the dessert truly is.

Quick Summary

This article examines the nutritional composition of knafeh, including its high calorie, fat, and sugar levels. It discusses the potential health risks associated with overconsumption and offers practical strategies for enjoying a healthier version in moderation. The guide also compares knafeh to other popular desserts.

Key Points

High in Calories and Fats: A single slice of knafeh can contain over 400 calories and high levels of saturated fat due to cheese and butter content.
Spikes Blood Sugar: The dessert's generous sugar syrup and overall carb load can cause significant blood sugar spikes, especially concerning for diabetics.
Not Gluten-Free: Traditional knafeh is made with shredded wheat-based phyllo dough, making it unsuitable for those with gluten sensitivities.
Enjoy in Moderation: The key to enjoying knafeh responsibly is portion control, reserving it for special occasions rather than regular consumption.
Healthier Alternatives Exist: Healthier, homemade versions can be made by using low-fat cheese, less sugar in the syrup, and whole wheat phyllo dough.
Consider Pairing: To slow sugar absorption, pair a small slice of knafeh with a high-protein or high-fiber snack.
Understand the Components: Knafeh’s main ingredients—kataifi pastry, high-fat cheese, butter, and sugar syrup—are the primary sources of its nutritional concerns.

Knafeh's Ingredients and Their Nutritional Impact

Knafeh's defining characteristics are its high levels of saturated fat, sugar, and calories, which stem directly from its primary components. A typical recipe relies on copious amounts of butter or ghee, sugary syrup, and rich, fatty cheese. While these ingredients create the dish's signature taste and texture, they also contribute to its health drawbacks. The shredded phyllo dough, or kataifi, is wheat-based, making traditional knafeh unsuitable for those on a gluten-free diet. The generous soaking of simple syrup, often flavored with rose or orange blossom water, is the main source of its substantial sugar load.

Dissecting the Main Components

Kataifi Dough: This shredded pastry is the base of knafeh. Made from wheat flour, it's a carbohydrate-dense component that adds texture but offers minimal nutritional value, with the exception of some fiber.
High-Fat Cheese: Traditional recipes often use a brined, unsalted cheese like Nabulsi or Akkawi, but many variations use a blend of mozzarella and ricotta. The high-fat content of these cheeses is a major contributor to the dessert's calorie count.
Clarified Butter (Ghee): Used to crisp up the dough, ghee is a key ingredient for flavor and texture, but it's also a source of saturated fats.
Sugar Syrup (Qater): The generous pour of sweet syrup is what gives knafeh its signature sweetness. It is pure sugar, leading to a significant spike in blood sugar levels.

The Potential Health Risks of Overindulgence

Overconsuming knafeh, like any high-sugar, high-fat dessert, can lead to several health issues. The high calorie density can lead to weight gain if not balanced with activity. The elevated sugar content is particularly concerning for individuals with diabetes, as it can cause rapid blood sugar spikes. Furthermore, the saturated fats, primarily from butter and cheese, can contribute to higher levels of LDL ('bad') cholesterol, increasing the risk of heart disease. The high sugar levels can also contribute to dental problems over time, and the rich, fatty nature of the dessert can lead to digestive issues such as bloating and constipation.

Strategies for Enjoying Knafeh in Moderation

While knafeh may be high in calories and sugar, it is possible to enjoy it in a mindful way. The golden rule is portion control—savoring a smaller slice allows you to enjoy the flavor without overdoing it. Additionally, pairing a small serving of knafeh with a source of protein or fiber can help slow the absorption of sugar into the bloodstream, mitigating a sharp blood sugar spike.

For those who want to significantly reduce the impact, healthier variations can be made at home. These modifications involve using reduced-sugar syrup (or an alternative sweetener), choosing leaner cheeses like low-fat ricotta, or incorporating whole wheat phyllo dough for added fiber.

Knafeh vs. Other Popular Desserts: A Comparison

To understand where knafeh stands nutritionally, it's useful to compare it to other common indulgent desserts. While comparisons can vary based on specific recipes, the general profile of each dessert offers insight.


Feature	Knafeh	Baklava	American Cheesecake
Main Ingredients	Shredded phyllo, sweet cheese, butter/ghee, sugar syrup	Layered phyllo, chopped nuts, butter, sugar syrup	Cream cheese, eggs, sugar, biscuit crust
Key Differences	Gooey, warm, sweet cheese filling	Layers of flaky phyllo with a nut filling	Rich, dense, creamy texture with minimal pastry
Primary Health Concern	Saturated fat, high sugar, high calories	High sugar, high calories, moderate fat	Very high calories, high saturated fat, high sugar
Typical Texture	Crispy exterior, gooey and soft interior	Flaky, crunchy layers	Smooth, creamy, and dense

Making Healthier Knafeh at Home

Creating a healthier version of knafeh at home is a great way to control the ingredients and reduce its unhealthy components.

Reducing Sugar Content

You can easily reduce the sugar in the syrup by using less sugar or opting for natural sweeteners like honey or agave nectar. A lighter syrup allows the flavor of the cheese and pastry to shine through without overwhelming sweetness. You can also experiment with sugar substitutes.

Using Leaner Cheese

Instead of high-fat mozzarella or traditional Akkawi, opt for low-fat ricotta or a blend of low-fat cream cheese and ricotta. This change dramatically cuts down on the saturated fat and calorie content while still providing a creamy texture. Vegan versions using soaked cashews and tofu also exist.

Portion Control

Making mini, single-serving knafeh portions in ramekins is an excellent strategy for managing intake. By pre-portioning, you can enjoy the dessert without the temptation of a large platter. Serving smaller portions is the most effective way to enjoy the treat responsibly.

Conclusion: A Treat to Be Savored, Not Feared

In conclusion, knafeh is undeniably a decadent and indulgent dessert that is not a healthy choice for regular consumption. Its high content of calories, saturated fats, and sugars means it can pose health risks if consumed frequently or in large portions. The potential for blood sugar spikes and weight gain are real concerns, especially for those with existing health conditions like diabetes. However, this does not mean it needs to be avoided entirely. By practicing moderation and considering healthier homemade versions, knafeh can remain a cherished treat to be enjoyed on special occasions. Making conscious choices about portion size and ingredients allows you to enjoy this delicious Middle Eastern delight without compromising your health goals. Ultimately, understanding how unhealthy is knafeh empowers you to make informed decisions and enjoy it as part of a balanced and varied diet.

Visit the Jordan News article for more insights into Knafeh's benefits and risks

Frequently Asked Questions

A standard slice of knafeh can contain anywhere from 250 to over 400 calories, depending on the serving size and recipe. Some sources report even higher calorie counts for larger portions.

No, traditional knafeh is not recommended for people with diabetes due to its high sugar and carbohydrate content, which can cause significant blood sugar spikes. It is best to avoid it or consume a very small, infrequent portion paired with protein.

Yes, you can make a healthier version at home by using low-fat cheese (like ricotta), reducing the sugar in the syrup, or using a natural sweetener alternative. Some recipes even substitute whole wheat phyllo dough.

Knafeh is high in saturated fat primarily due to the large amount of butter (or ghee) used to crisp the phyllo dough and the high-fat cheese that forms the gooey center. Saturated fats can contribute to high cholesterol levels.

Yes, traditional knafeh is not gluten-free because the kataifi pastry is made from shredded wheat. Those with celiac disease or gluten sensitivity should avoid it or seek a specialized gluten-free recipe.

Both are high in sugar and calories, but knafeh has a rich, high-fat cheese filling, whereas baklava features a nut filling. Both should be consumed in moderation as indulgent treats.

Overconsumption can lead to weight gain, high blood sugar, increased LDL cholesterol, and dental issues. The rich nature of the dessert can also cause digestive discomfort.