Is phyllo pastry high in calories? The nutritionist's guide

November 5, 2025 •

4 min read

According to the British Heart Foundation, filo pastry contains significantly less fat per 100g compared to other pastries like puff pastry, making it a low-fat foundation. So, is phyllo pastry high in calories? The answer is surprisingly nuanced and depends less on the dough itself and more on the preparation and fillings.

Quick Summary

Phyllo pastry is inherently low in calories and fat, especially compared to richer doughs like puff pastry. The calorie content of the final dish is primarily influenced by the amount and type of fat used between the layers and the ingredients in the filling.

Key Points

Low-Calorie Base: Plain phyllo dough is inherently low in calories and fat compared to other pastries like puff pastry.
Preparation is Key: The calorie count heavily depends on the amount and type of fat (butter or oil) brushed between the layers.
A Lighter Alternative: Phyllo is a significantly lighter option than puff pastry, which is laminated with high-fat butter.
Healthy Modifications: Reduce calories by using a light cooking spray or brushing with healthy fats like olive oil instead of butter.
Use Nutritious Fillings: Choose healthy fillings such as vegetables, lean protein, or fruit to boost the nutritional value of your dish.
Portion Control is Important: Even with healthier preparation, moderation is essential for managing overall calorie intake.
Vegan Friendly: Most commercial phyllo dough is naturally vegan, made from flour, water, and oil.

What is Phyllo Pastry?

Phyllo, also spelled 'filo,' is a paper-thin, unleavened dough used in Middle Eastern, Balkan, and Mediterranean cuisine. Its name comes from the Greek word for 'leaf,' reflecting its delicate, translucent sheets. The dough is made from a simple mixture of flour, water, and a small amount of oil, and is traditionally stretched until it is almost transparent. When layered and baked, it creates a crispy, flaky texture that is much lighter than many other pastries. Because of its simple composition, the uncooked phyllo sheets are remarkably low in fat and calories, containing mostly carbohydrates.

The Calorie Culprit: All in the Preparation

While the base dough is a low-calorie option, the preparation method is the single biggest factor that determines the final calorie count of a dish. The distinctive flaky layers are created by brushing each sheet with melted butter or oil before baking.

Traditionally, recipes like baklava call for generous amounts of butter, which significantly boosts the fat and calorie content. However, for those on a nutrition-focused diet, this step can be modified to keep the dish lighter. Using a light spritz of cooking spray or a sparing brush of olive oil between layers can achieve a similar crispness without the calorie load. Additionally, the choice of filling—whether rich and sugary or lean and wholesome—also plays a huge role in the final nutritional profile.

Phyllo vs. Puff Pastry: A Calorie Comparison

When considering pastries for a recipe, phyllo and puff pastry are often compared, but they have fundamentally different nutritional profiles and preparation methods. Puff pastry is a laminated dough, meaning it is made with numerous layers of butter folded into the dough, which is why it is much higher in fat and calories. In contrast, phyllo's fat is added externally, giving you greater control over the total fat content. A direct comparison shows that plain phyllo dough is the clear winner for those watching their calorie and saturated fat intake.


Feature	Phyllo Dough (per 100g)	Puff Pastry (per 100g)
Calories	~289 kcal	~520 kcal (average)
Total Fat	~6g	~35g (average)
Saturated Fat	~1g	High, depending on preparation
Cholesterol	0mg	0mg (if made with oil) to high (if made with butter)
Preparation	Fat is brushed between layers, allowing control	Fat is laminated (folded) into the dough, integral to the texture

Note: Nutritional information can vary by brand and preparation.

Healthier Cooking with Phyllo Pastry

For a lighter, more nutritious dish, here are some strategies for preparing phyllo:

Use Less Fat: Instead of brushing each sheet with butter, try a light mist of cooking spray or brush with a minimal amount of healthy oil, such as olive oil. This can drastically reduce the fat and calories while still creating a crispy finish. For best results, use a pastry brush to apply a very thin, even layer of oil.
Prioritize Healthy Fillings: Fill your phyllo with nutrient-rich ingredients. For savory dishes, this might mean a mix of spinach and other greens (like in spanakopita), lean proteins like chicken, or roasted vegetables. For a sweet treat, focus on fruit fillings with minimal added sugar.
Control Portion Sizes: As with any food, portion control is key. A phyllo dish can be a healthy part of your diet when enjoyed in moderation. A small phyllo pastry made with healthy ingredients can be a satisfying treat without derailing your diet.
Experiment with Dairy-Free Options: Since most phyllo dough is naturally vegan, you can make a dairy-free dish by using olive oil or a plant-based butter alternative instead of traditional butter.
Choose the Right Fat: When you do use a liquid fat, choose one high in monounsaturated fats, such as olive oil, over a fat high in saturated fats, like butter.

Healthy Recipe Ideas with Phyllo Dough

Here are some healthy filling ideas for your next phyllo creation:

Savory: Mediterranean-inspired vegetable pies with zucchini, feta (or vegan feta), and herbs like mint. A lean ground turkey or chicken mixture with spices and vegetables also works well.
Sweet: Fruit tarts or strudels using apples, pears, or berries. Sweeten lightly with a small amount of maple syrup or honey instead of heavy sugar. A sprinkle of cinnamon and chopped nuts can add flavor and texture without extra calories.

Conclusion

In short, the answer to 'Is phyllo pastry high in calories?' is both yes and no. The dough itself is a relatively low-calorie base, but the fat added during preparation can quickly change its nutritional profile. For those prioritizing a healthy diet, phyllo is a far superior option to richer pastries like puff pastry because it offers a delicate, crispy texture with much more control over the fat content. By being mindful of your preparation techniques and opting for nutrient-dense fillings, you can enjoy delicious phyllo-based dishes as a part of a balanced and healthy lifestyle. For more information on making heart-healthy choices, the British Heart Foundation offers additional tips on their site.

This article is for informational purposes only and does not constitute medical advice.

Frequently Asked Questions

Plain phyllo dough is relatively low in calories. A 1-ounce serving (about 1.5 sheets) contains approximately 85 calories, with very little fat, depending on the brand.

Yes, phyllo dough is significantly healthier than puff pastry because it has a much lower fat content. Puff pastry's high calorie count comes from the large amount of butter laminated into the dough, whereas the fat in phyllo can be controlled during preparation.

To make phyllo recipes healthier, use a light cooking spray or brush with a minimal amount of healthy oil, like olive oil, between the layers. Additionally, focus on using nutrient-dense fillings such as vegetables, lean meats, or fruits.

No, traditional phyllo dough is not gluten-free as it is made with wheat flour. Gluten-free versions are available from some manufacturers, but the texture may differ from the traditional product.

Yes, most commercial phyllo dough is naturally vegan, made from flour, water, and oil. For a vegan dish, simply use a plant-based oil or butter alternative for brushing the layers.

The flakiness of phyllo comes from the extremely thin sheets of dough and the separation created by brushing fat (like oil or butter) between the layers. When baked, the liquid evaporates, creating air pockets and a crisp texture.

Yes, you can use less oil by applying a very light coating with a cooking spray or a pastry brush. The key is to ensure the layers are lightly coated and separated to achieve crispness, not to saturate them.