Nutrition Guide: How many calories are in 1 sheet filo pastry?

November 7, 2025 •

3 min read

A single, standard sheet of filo pastry contains approximately 57 calories, according to the USDA, making the raw dough surprisingly low in fat. However, the total calorie count of your finished dish depends heavily on the fat and fillings added during preparation, a crucial distinction for anyone monitoring their nutrition.

Quick Summary

This nutritional guide details the calorie count of a single sheet of filo pastry, explaining why the low-fat dough becomes calorie-dense during cooking. It compares filo to other pastries and provides practical strategies for reducing fat and calories in your recipes.

Key Points

Low Base Calories: A single 19-gram sheet of filo pastry contains only around 57 calories and minimal fat, making the raw dough itself very light.
Brand Variations: The weight and calorie count per sheet can vary between brands, so always check the nutritional label for the most accurate information.
Fat Increases Calories: The calorie count significantly increases when butter or oil is brushed between the layers of filo during cooking.
Healthier than Alternatives: Filo pastry is naturally lower in fat than puff pastry or shortcrust pastry, offering a healthier foundation for your baked goods.
Control Your Fat Intake: Using a spray oil or a light brushing of a healthier fat like olive oil can dramatically reduce the total calorie load of a dish.
Fillings Matter: Choosing healthy, low-fat fillings such as vegetables, lean proteins, or fruit will keep the final meal balanced and nutritious.

Unpacking the Calorie Count of Filo Pastry

Filo pastry, also known as phyllo dough, is a staple in Mediterranean and Middle Eastern cuisine, prized for its delicate, paper-thin layers and crispy texture. On its own, the dough is a simple mixture of flour and water, which contributes to its naturally low-fat and low-calorie state. Understanding the base nutritional value is the first step toward making informed dietary choices when baking with it.

The Base Calorie Count

Based on data from food databases like CalorieKing and the USDA, a single sheet of filo pastry weighs approximately 19 grams and contains about 57 calories. The macronutrient breakdown for this portion is primarily carbohydrates, with minimal amounts of fat and protein. However, it is essential to remember that filo sheets can vary significantly in size and thickness depending on the brand and region of origin, so always check the product packaging for the most accurate information. For example, some brands offer larger, thicker sheets, which will naturally contain more calories per sheet.

The Impact of Preparation

The true caloric impact of filo pastry comes not from the dough itself but from how it is prepared. Most recipes require brushing each delicate layer with melted butter or oil to prevent the sheets from drying out and to create the signature flakiness. This process can dramatically increase the fat and calorie content of the final dish. A recipe calling for multiple layers, each generously brushed with butter, will be significantly more calorie-dense than a simpler preparation using a light oil spray.

Filo vs. Other Pastries: A Nutritional Showdown

Filo pastry is frequently seen as a healthier alternative to other pastries like puff and shortcrust dough, and for good reason. The comparison below highlights the significant nutritional differences.


Pastry Type	Fat Content (per 100g)	Calorie Density (per 100g)	Key Differentiator
Filo Pastry	Low (approx. 2.9g)	Low (approx. 299 kcal)	Fat is added by the cook, allowing for portion control and healthier fat choices.
Puff Pastry	High (approx. 26.2g)	High (approx. 558 kcal)	Fat (usually butter) is laminated into the dough, making it inherently high in fat.
Shortcrust Pastry	High (approx. 31.4g)	High (approx. 572 kcal)	Fat is worked into the flour, resulting in a crumbly texture and high-fat content.

This comparison table clearly demonstrates that filo offers a significant health advantage, particularly in fat content. By controlling the amount and type of fat added, you can transform a typically indulgent recipe into a much healthier option.

Techniques for a Lighter Filo Dish

To take full advantage of filo's low base calorie count, consider these smart cooking tips:

Use a spray oil instead of brushing: A light mist of olive or canola oil from a spray bottle provides enough fat to ensure crispiness without the heavy caloric load of melted butter.
Layer judiciously: Many recipes don't require the generous layering of sheets. Use fewer layers or scrunch them up loosely for a different, but still satisfying, crunchy texture.
Opt for healthier fats: If you must brush, choose healthier, unsaturated fat options like olive oil instead of butter.
Fill with nutrient-dense ingredients: Instead of rich, creamy fillings, use vegetables, lean protein, or fruit to boost nutrients and keep calories down. Ideas include spinach and feta, roasted vegetables, or spiced apple.
Portion control: Since filo dishes are often served in multiple layers, be mindful of serving sizes to manage your total calorie intake.

Healthier Filo Recipes to Try

Filo's versatility makes it perfect for a wide range of lighter meals and treats. For savory options, try spinach and feta filo parcels, vegetable spring rolls, or a lean chicken and vegetable pie. The British Heart Foundation also offers many heart-healthy recipes incorporating filo pastry. On the sweeter side, create fruit-filled tarts or apple strudels with a minimal amount of oil and natural sweeteners. For more inspiration and recipes, see The British Heart Foundation's healthy eating tips.

Conclusion

While a single sheet of filo pastry is low in calories, the final calorie content of a filo-based dish is determined by the cooking method and fillings used. By practicing mindful fat application and choosing healthy, nutrient-rich fillings, you can enjoy the crisp, satisfying texture of filo pastry without compromising your dietary goals. It stands as a testament to the fact that healthy eating is not about eliminating your favorite foods but about preparing them smarter.

Frequently Asked Questions

Yes, brushing each layer of filo pastry with oil or butter adds calories and fat. The amount added depends on how generously you apply the fat, so opting for a light spray of olive oil is a lower-calorie alternative to brushing with melted butter.

Yes, filo pastry is generally healthier than puff pastry because the raw dough is virtually fat-free. Puff pastry is made with layers of butter incorporated into the dough, which results in a much higher fat and calorie content.

The key is to control the amount of fat used during preparation and to choose healthy, low-calorie fillings. A light spritz of oil and a filling based on vegetables or lean protein are excellent ways to achieve a lighter dish.

Yes, filo pastry is incredibly versatile and can be used for both sweet and savory dishes. Its neutral flavor and crisp texture work well with everything from vegetable pies and rolls to fruit tarts and pastries.

For savory dishes, healthy fillings include spinach and feta, roasted vegetables, or lean chicken and leek. For sweet preparations, consider fillings like spiced apples, berries, or pumpkin puree.

To reduce calories, use cooking spray instead of melted butter, use fewer layers of pastry, and focus on incorporating nutrient-dense, low-fat fillings.

The crispy texture of filo pastry comes from the thin sheets being layered and lightly brushed with fat. When baked, the fat creates separation between the layers, causing them to become light, flaky, and golden brown.