Is Filo Dough Healthier Than Pie Crust? A Complete Nutritional Breakdown

November 5, 2025 •

4 min read

According to the British Heart Foundation, a simple switch from traditional shortcrust or puff pastry to filo can dramatically lower the saturated fat and calorie content of a pie. So, is filo dough healthier than pie crust? The answer is a resounding yes, primarily due to its inherently low fat content and the cook's control over added fats.

Quick Summary

This guide provides a comprehensive nutritional breakdown comparing filo dough and traditional pie crust. It details the fat and calorie differences, explains why filo dough is often the healthier option, and offers tips for preparing lighter recipes.

Key Points

Fat Content: Filo dough contains minimal fat from its basic ingredients, while pie crust is inherently high in fat from butter or shortening.
Calorie Savings: A switch from pie crust to filo can significantly reduce the calories and saturated fat in a dish.
Control is Key: With filo, you control the amount and type of fat added during the layering process, allowing for healthier modifications like using oil spray instead of melted butter.
Texture Trade-Off: Filo provides a light, delicate, and crisp texture, whereas pie crust offers a richer, sturdier, and more robust flaky structure.
Versatility in Dishes: Filo is ideal for lighter dishes like pot pie toppings, strudels, and appetizers, while pie crust is suited for heavier, traditional pies that require a sturdy base.
Healthy Modifications: Opting for less fat, using oil spray, or choosing healthier fillings can maximize the health benefits of using filo dough.

Filo Dough vs. Pie Crust: The Core Difference

The fundamental distinction between filo dough and pie crust lies in their ingredients and preparation. Traditional pie crust, whether shortcrust or puff, relies heavily on a large amount of solid fat—like butter, shortening, or lard—that is cut into the flour. This process creates a rich, tender, and flaky texture. Filo (or phyllo) dough, on the other hand, is made with a simple mixture of flour and water, containing virtually no fat. Its characteristic flakiness is achieved by brushing thin sheets with a controlled amount of melted fat during the layering process. This critical difference gives the baker significant control over the final dish's fat content when using filo.

The Nutritional Showdown: Fat and Calories

When comparing filo dough to pie crust, the most dramatic difference is in the fat and calorie content. Because pie crust is already loaded with fat from the start, a single serving can be quite high in calories and saturated fat. With filo, the fat is added externally, allowing for healthier alternatives like a light oil spray or a small amount of melted spread, rather than the liberal use of butter often required for pie crust.

For example, studies have shown that shortcrust pastry can have a much higher fat content per 100g compared to filo dough. This difference is substantial and is a key reason why health organizations often recommend filo as a lighter alternative for pies and savory pastries.

Comparison Table: Filo Dough vs. Pie Crust

Versatile and Healthy Filo Applications

Filo dough's neutral flavor and adaptability make it a healthier choice for a wide range of recipes, not just traditional savory pies. By controlling the amount and type of fat used, you can create light, crunchy alternatives for many dishes. For example:

Pot Pie Topping: Instead of a full crust, a few layers of scrunched-up filo on top of a pot pie filling gives a satisfyingly crisp texture with a fraction of the fat.
Healthy Appetizers: Use filo to create light and crispy appetizers like spinach and feta triangles or mini quiches, reducing the overall fat and calories.
Dessert Strudels: For sweet treats, filo can be layered with fruit fillings and a minimal amount of melted butter or oil spray for a much lighter dessert than a pastry-based equivalent.
Vegetable Tarts: Create open-faced tarts with a few layers of filo as a base for vegetable-heavy fillings, which significantly reduces the fat content compared to a full pie crust.

The Trade-Off: Texture and Handling

While filo is undeniably healthier, it's important to acknowledge the trade-offs. Filo is famously delicate and can be challenging to work with, as the thin sheets can dry out and crack quickly. Pie crust is more forgiving and provides a sturdy base, which is necessary for certain pies where a rich, crumbly texture is part of the experience. The choice ultimately depends on the desired outcome: a hearty, traditional pie versus a lighter, crispier creation. With practice, however, handling filo becomes easier, and the health benefits often outweigh the initial learning curve.

Conclusion

Ultimately, the answer to is filo dough healthier than pie crust is yes, by a significant margin. Filo dough is a low-fat alternative that gives the cook full control over the amount of fat used, making it an excellent choice for health-conscious baking. While pie crust offers a richer, more robust flavor and texture, filo's delicate crispness provides a healthier, and equally delicious, alternative for many applications. By choosing filo and adding fat sparingly, you can reduce calories and saturated fat without sacrificing a delicious, flaky result.

Embrace the healthier alternative: A great resource for heart-healthy recipes can be found on the British Heart Foundation's website, which champions filo as a healthier choice for pies.

Lists

Common Uses for Filo Dough

Spanakopita (Spinach and Feta Pie)
Baklava
Savory strudels with vegetable or meat fillings
Lids for pot pies
Mini appetizer cups or tarts
Apple or other fruit strudels

Common Uses for Pie Crust

Traditional fruit pies (e.g., apple, cherry)
Quiches
Galettes
Hearty meat pies
Hand pies or turnovers
Custard and cream pies

Healthier Baking Tips with Filo

Use a fine mist olive oil spray instead of brushing with melted butter to reduce fat.
Substitute some of the melted butter with a low-fat spread or other vegetable oil.
Layer a few sheets of filo for a lid instead of a bottom crust to reduce overall pastry.
Combine filo with wholemeal flour versions for added fiber and nutrients.
Use fillings that are naturally low in fat, such as vegetables or lean protein.

Frequently Asked Questions

Filo dough is made from a lean mix of flour and water with no fat included in the dough itself, whereas pie crust dough has fat, such as butter or shortening, mixed directly into the flour.

To reduce calories, you can minimize the amount of fat used between the layers. Instead of brushing with a heavy coat of melted butter, try a light spritz of olive oil spray or use a low-fat spread.

While it can be used, filo is typically very delicate and becomes crispy, not sturdy. For dishes requiring a solid base that holds its shape, traditional pie crust is a better choice. Filo works best for lighter tops or casings.

The fiber content depends on the type of flour used. Some specialty filo doughs are made with wholemeal flour, which can increase fiber compared to a standard white-flour pie crust.

Yes, filo dough is naturally cholesterol-free because its basic ingredients (flour and water) contain no animal products. It can be prepared with non-dairy spreads or oils to maintain this benefit.

A very easy and effective alternative is to simply scrunch up several sheets of filo dough and place them over the filling. This creates a beautifully crisp, flaky topping that requires minimal effort.

Pre-made filo sheets are typically healthy as the dough itself is low in fat. The healthiness of the final dish depends on how you prepare it and what fillings you use.