Is Filo or Puff Pastry Healthier? A Comprehensive Nutritional Comparison

November 19, 2025 •

4 min read

Per the British Heart Foundation, a typical puff pastry contains around 26.2g of fat per 100g, significantly more than filo’s 2.9g, but is filo or puff pastry healthier overall? The answer isn't so simple, as the final nutritional profile depends heavily on how the cook prepares each pastry type. This guide breaks down the key factors to help you make an informed decision for your dishes.

Quick Summary

Filo pastry is naturally lower in fat and calories than puff pastry, which is rich in butter. However, the healthiness of filo depends on the amount of oil or butter added between layers during preparation. Puff pastry’s high fat content is inherent to its flaky texture.

Key Points

Fat Content: Filo pastry is naturally low in fat, while puff pastry contains a high amount of butter, making it significantly higher in fat and calories.
Customization: With filo, you control the fat by brushing on oil or melted butter, enabling a much healthier final dish. Puff pastry's fat is integral to its lamination and cannot be easily reduced.
Calories: Filo has a lower calorie count per serving compared to puff pastry, making it a better option for weight management.
Culinary Use: Choose filo for crispier, lighter dishes like spanakopita and strudel. Use puff pastry for buttery, airy items like croissants and vol-au-vents where the rich flavor is desired.
Healthy Prep: For filo, use a spray bottle for oil and pair with vegetable-based or lean protein fillings to maximize health benefits.
Saturated Fat: Puff pastry typically contains a higher level of saturated fat, which can impact heart health if consumed excessively.

The Core Difference: Fat Content and Ingredients

At its most basic, the fundamental difference between filo and puff pastry is their inherent fat content. This distinction is the primary driver of their varying nutritional values and is key to understanding which one is healthier for your diet. Puff pastry is a classic laminated dough, a French technique that involves repeatedly folding layers of dough and butter together. It is this high concentration of butter—which can account for up to 33% of the pastry’s weight—that creates its signature flaky, airy rise. Filo (or phyllo), on the other hand, is a simple, paper-thin dough made from flour and water with minimal to no added fat in its raw state. Flakiness is achieved by brushing layers with a small amount of fat (melted butter, oil, or a spray) during assembly.

Puff Pastry: The High-Fat, Buttery Option

Puff pastry's high fat content makes it unsuitable for those on a low-fat diet. The traditional lamination process, while creating a delightful texture, embeds the pastry with a significant amount of saturated fat, especially when butter is used. Even store-bought puff pastry, which may use vegetable oil spreads, remains a high-fat product. This high fat and calorie density means that puff pastry should be enjoyed in moderation as an occasional treat rather than a staple in healthier meals.

Filo Pastry: The Low-Fat, Customizable Option

Filo pastry, by contrast, is an excellent canvas for healthier recipes because you control the amount and type of fat added. You can use a heart-healthy unsaturated oil, like olive oil, and apply it with a light hand or even a spray, drastically reducing the fat content compared to puff pastry. In many recipes, only a few tablespoons of oil are needed for an entire dish. However, if a cook liberally brushes every layer with melted butter, the final product's nutritional profile can become less healthy. This customization makes filo a more versatile and health-conscious choice for everyday cooking.

Nutritional Breakdown: Filo vs. Puff Pastry

To illustrate the nutritional contrast, here is a comparison table based on typical uncooked values per 100g, highlighting the difference in fat and calories.


Feature	Filo Pastry (per 100g)	Puff Pastry (per 100g)
Fat Content	Very low (approx. 0.9g)	Very high (approx. 39g)
Calories	Low (approx. 283 kcal)	High (approx. 558 kcal)
Saturated Fat	Very low (approx. 0.3g)	High (approx. 5.5g)
Texture	Crisp, delicate, shatters easily	Rich, buttery, airy, and flaky
Ingredients	Flour, water, oil/vinegar	Flour, water, and butter

Culinary Uses and Healthy Preparation

Beyond the numbers, the choice between filo and puff pastry also depends on the desired texture and dish. Puff pastry is essential for items that require a dramatic rise and buttery richness, such as croissants, beef wellington, or vol-au-vents. For these applications, its high fat content is integral to the result and cannot be significantly reduced. For sweet or savory pies, turnovers, and strudels, filo offers a lighter, crispier alternative without sacrificing taste.

To maximize the health benefits of filo, consider these preparation tips:

Use a spray bottle: A light spritz of heart-healthy oil, like olive oil, works wonders between sheets, distributing fat evenly without overdoing it.
Go easy on the butter: If using melted butter, apply it sparingly with a pastry brush instead of pouring. Consider a mixture of oil and butter for flavor without the saturated fat overload.
Optimize fillings: Fill your filo parcels with nutrient-rich ingredients like fresh vegetables, lean proteins, or lower-fat cheeses.
Top it, don't wrap it: For a simpler approach, use scrunched-up filo sheets as a crispy, low-fat topping for pies and casseroles.

Conclusion: Making the Best Pastry Choice

While both filo and puff pastry have their place in the culinary world, it is clear that filo is the healthier option, provided you control the amount and type of fat added during preparation. Its lower initial fat content and high versatility make it an ideal choice for those aiming to reduce their calorie and saturated fat intake without sacrificing a satisfying, flaky crust. Puff pastry, while delicious, is a higher-fat treat best reserved for special occasions. By understanding the nutritional differences and implementing healthy preparation techniques, you can make smarter choices in the kitchen. For more information on healthier baking, check out tips from the British Heart Foundation.

Additional Healthier Baking Tips

Use nut butter in recipes where the filling needs a rich flavor profile.
When making tarts, opt for a fruit-and-yogurt filling for a protein boost.
Replace butter with healthier alternatives in some recipes where appropriate.

Recommended Filo Pastry Recipes

Savory: Spanakopita (spinach and feta pie), roasted vegetable tarts, or chicken and leek pies.
Sweet: Apple or fruit strudel, or filo custard tarts.

Filo vs. Puff Pastry: The Health Verdict

The core difference boils down to control. With filo, you are in charge of the fat content, allowing for a much lighter, healthier result. Puff pastry's inherent high fat is non-negotiable for its characteristic rise and flavor. For everyday cooking and healthier versions of your favorite dishes, filo is the clear winner.

Frequently Asked Questions

Filo dough is made from a very simple mixture of flour, water, and sometimes a small amount of oil, without the addition of butter or other fats that are central to making puff pastry. This composition is what makes its base fat-free.

Yes, you can use oil, such as olive oil, instead of melted butter when brushing filo sheets. Using a heart-healthy oil can further reduce the saturated fat content of your finished dish, offering a healthier alternative.

Not always. Many store-bought puff pastries use vegetable oil spreads or other fats in their lamination process. While this can reduce the saturated fat compared to a traditional butter-based recipe, it remains a high-fat product.

For a healthier savory pie, line your dish with a few layers of filo, lightly sprayed with oil. Fill it with a mixture of cooked vegetables, lean protein like chicken or lentils, and a low-fat cheese. Use scrunched-up filo on top for a beautiful, crispy finish instead of a solid puff pastry lid.

No, traditional filo pastry is made from wheat flour and is not gluten-free. Some specialty brands may offer gluten-free alternatives, so it is important to check the packaging if you have gluten sensitivities.

Flakiness in filo comes from the multiple, paper-thin layers separated by air. When baked, the heat causes the thin sheets to crisp up and shatter. A very light spray of oil or a small amount of fat is enough to create separation and a golden-brown finish without needing excessive amounts.

No, filo and puff pastry have very different textures and cooking properties. Filo will not puff up like puff pastry, so it's not a direct substitute for dishes that rely on a high, buttery rise, such as vol-au-vents or croissants. Filo is best for layered, crispy dishes like tarts, strudels, and turnovers.