Is phyllo dough high in carbs? Examining its place in a healthy diet

November 7, 2025 •

4 min read

With a thinness comparable to paper, a single sheet of phyllo dough contains approximately 10 to 15 grams of carbohydrates. While this might seem low on its own, it is crucial to ask, is phyllo dough high in carbs? when considering a full recipe, as the final dish often involves multiple layered sheets brushed with fat.

Quick Summary

Phyllo dough is relatively high in carbohydrates and made from enriched wheat flour, but its thinness and low fat content make it a healthier alternative to puff pastry. The overall carb count in a recipe depends on the number of sheets used and additional ingredients.

Key Points

Carb-Dense Base: Phyllo dough is primarily made of enriched wheat flour, making it a carb-dense ingredient by composition.
Thinner than Alternatives: While phyllo contains a high percentage of carbohydrates, it is much thinner and naturally lower in fat than puff pastry.
Preparation Matters Most: The total carb and calorie count of a phyllo dish is heavily influenced by the number of sheets used and the fat brushed between layers.
Mindful Use for Balanced Diet: To enjoy phyllo in a healthy diet, focus on using minimal oil or butter and filling it with nutrient-dense, low-carb ingredients.
Not for Strict Low-Carb Diets: Traditional phyllo is unsuitable for strict low-carb or keto diets, but low-carb substitutions can be made with alternative flours and gums.
A Better Pastry Choice: When comparing phyllo to puff pastry, phyllo can be a healthier choice due to its lower fat content, allowing for more control over total calories and fat.

Understanding the Nutritional Profile of Phyllo Dough

Phyllo dough is a simple, paper-thin dough made from flour, water, and a small amount of oil. Unlike other pastries like puff pastry, it contains no fat in the dough itself. Its delicate, crisp texture comes from layering many sheets together and brushing each layer with oil or melted butter. This characteristic is what primarily influences its nutritional impact, particularly regarding carbohydrates and fats.

Macronutrient Breakdown

To determine if phyllo is high in carbs, it's helpful to look at its basic nutritional composition per serving. One source reports that a 1-ounce serving (approx. 28g) contains around 15g of carbohydrates. Another breaks down the macronutrients by percentage, noting that phyllo is approximately 70-78% carbohydrates by calorie content. However, the 'high' or 'low' status is contextual. For a low-carb diet limiting daily intake to under 130g, multiple servings could quickly accumulate a significant portion of the daily carb allowance.

How Preparation Affects Nutrition

The most significant factor influencing the final carb and calorie count of a phyllo dish is the preparation method. A single sheet is low in calories, but recipes often call for 8 to 12 sheets, or even more, for a single dish like baklava or spanakopita. Each layer is brushed with melted butter or oil, which adds substantial fat and calories. The filling also plays a crucial role. A spinach and feta filling is far different nutritionally from a high-sugar, nut-based filling.

Phyllo Dough vs. Other Pastries: A Carb and Fat Comparison

Comparing phyllo to other common pastries puts its nutritional values into better perspective. While it is certainly not a low-carb food, it is generally a healthier alternative to many richer, laminated doughs.

Comparison Table: Phyllo vs. Puff Pastry vs. Shortcrust


Feature	Phyllo Dough	Puff Pastry	Shortcrust Pastry
Carb Source	Enriched wheat flour	Wheat flour	Wheat flour
Base Fat Content	None in the dough	High (laminated with butter)	High (cut-in butter or shortening)
Layers Created By	Brushing with oil/butter	Lamination (folding with fat)	Crumbled fat pieces
Texture	Very thin, flaky, shatteringly crisp	Light, buttery, airy, layered	Dense, crumbly, and sturdy
Approx. Carb/100g	~53g (varies)	~32g (higher fat, lower carb density)	~40g (depends on recipe)
Healthier Option	Yes, if fat is controlled	No, high in saturated fat	No, high in saturated fat

Carb Density vs. Overall Impact

As the table shows, phyllo is higher in carb density compared to puff pastry (more carbs per 100g) because puff pastry's weight is composed of a large percentage of fat. However, because a much smaller amount of fat is brushed onto phyllo and many recipes use it sparingly, the overall carb and fat intake from a phyllo dish can be significantly lower than a comparable dish made with puff pastry. The key is in portion control and mindful preparation.

Integrating Phyllo into a Mindful Diet

Despite its carb content, phyllo can be part of a balanced diet when consumed in moderation. The key is to be mindful of both the number of sheets used and the fat applied between them.

Strategies for Healthier Phyllo Recipes

Use Less Fat: Instead of brushing phyllo sheets with copious amounts of melted butter, use an olive oil spray or a small amount of heart-healthy olive oil to achieve crispiness. This significantly reduces saturated fat and overall calories.
Focus on Nutrient-Dense Fillings: Fill phyllo with low-carb, high-protein ingredients. Think spinach and feta (spanakopita), lean chicken, or mushrooms.
Control Portion Sizes: Serve smaller portions to enjoy the flavor and texture without overindulging. A single, small spanakopita triangle is a satisfying treat.
Explore Low-Carb Swaps: For those on a very strict low-carb or ketogenic diet, traditional phyllo is not an option due to the wheat flour. Keto-friendly versions can be made using almond flour, coconut flour, and a binder like xanthan gum to mimic the texture, though they require more effort.

Tips for Enjoying Phyllo Mindfully

While not a low-carb food, its versatility allows for healthier, lower-calorie creations than traditional pastries. Here are some simple tips to incorporate phyllo wisely:

Treat phyllo dishes as an occasional treat, not a daily staple.
Make savory phyllo dishes rather than dessert-focused ones to control added sugars.
Pair phyllo with a vibrant, fresh salad or a lean protein to create a balanced meal.
Embrace the use of just a few sheets for delicate tarts or crackers.

Conclusion

To answer the question, is phyllo dough high in carbs?, the answer is yes, compared to other low-carb food options like vegetables and proteins. However, its carb and calorie density are often lower than rich, buttery pastries like puff pastry. For those on a balanced nutrition diet, phyllo can be a healthier alternative for achieving a crisp, flaky texture in recipes, provided portion sizes and fat usage are managed carefully. For strict low-carb dieters, homemade substitutions using almond or coconut flour are the best option, as traditional phyllo is made from wheat flour and is therefore not low-carb.

Frequently Asked Questions

Traditional phyllo dough is not suitable for a strict low-carb diet as it is made from wheat flour, a high-carb ingredient. The carb count per serving can accumulate quickly when multiple sheets are used.

While phyllo dough has a higher carb density per 100g, puff pastry has a much higher fat and calorie content. A dish made with phyllo can often be lower in overall carbs and calories than one made with puff pastry, especially if you control the amount of oil used.

Traditional phyllo dough is made from a basic combination of enriched wheat flour, water, and a small amount of oil or vinegar.

To reduce carbs, use fewer phyllo sheets and focus on low-carb fillings, such as vegetables or lean protein. Avoid sugar-laden fillings like baklava.

No, traditional phyllo dough is not keto-friendly due to its wheat flour base. However, special keto-friendly phyllo can be made using almond flour, coconut flour, and xanthan gum.

Phyllo can be a healthier pastry option because it is fat-free before brushing and the amount of fat and sugar can be controlled by the cook. Puff pastry, for example, is inherently high in butter.

No, traditional phyllo dough is not gluten-free as it is made with wheat flour. Gluten-free versions can be made at home using alternative flours and binders.