Which is healthier, puff pastry or filo pastry? A comprehensive nutritional guide

December 31, 2025 •

5 min read

Filo pastry, made simply from flour and water, contains almost no fat by itself, in stark contrast to puff pastry which is laminated with substantial amounts of butter. But which is healthier, puff pastry or filo pastry, once prepared for a recipe and served to your family?

Quick Summary

Filo pastry is significantly lower in fat and calories than puff pastry due to its simple flour and water base, but the final health impact depends heavily on the amount of fat added during preparation.

Key Points

Filo is inherently low-fat: The basic filo dough is made from flour and water and contains minimal fat, making it the healthier starting point.
Puff pastry is inherently high-fat: Its signature flaky texture comes from many layers of butter folded into the dough, leading to high fat and calorie content by default.
Preparation method is crucial: The healthiness of a filo dish depends heavily on the amount and type of fat (oil vs. butter) brushed between the layers.
Filo offers superior fat control: A cook can drastically reduce fat in filo dishes by using non-stick spray or a minimal amount of healthy oil.
Enjoy puff pastry in moderation: Due to its richness, puff pastry is best reserved for occasional treats and paired with healthy, low-fat fillings.
Consider the overall recipe: While filo is lighter, a filo pie packed with cheese and butter might be less healthy than a small puff pastry tart with a vegetable filling.

The fundamental difference in pastry composition

The core distinction between puff and filo pastry lies in their fundamental ingredients and preparation methods. This difference is the sole driver of their nutritional profiles and determines which is healthier, puff pastry or filo pastry, in a side-by-side comparison.

The composition of puff pastry

Puff pastry is a rich, laminated dough defined by its high fat content. It's traditionally made from four ingredients: flour, water, salt, and a significant amount of cold butter. The butter is folded into the dough repeatedly, a process known as laminating, which creates hundreds of thin, alternating layers of dough and fat. During baking, the water in the dough turns to steam and forces these layers apart, creating the iconic airy, flaky texture. Because the butter is integrated directly into the dough, the fat content is inherently high and cannot be easily reduced without fundamentally altering the pastry's structure.

The simplicity of filo pastry

Filo pastry (or phyllo dough) is made with just flour and water, with a tiny amount of oil or vinegar added in some recipes. The resulting dough is stretched or rolled into paper-thin sheets. Unlike puff pastry, filo sheets have almost no fat on their own. The flakiness and crisp texture are achieved during preparation, where the individual sheets are brushed with a chosen fat—usually melted butter or oil—and then layered. This allows for far greater control over the total fat content of the final dish.

A head-to-head nutritional comparison

When we look at the raw nutritional data, the differences are immediately apparent. As a general rule, filo pastry is the healthier option due to its significantly lower fat and calorie count, especially when prepared mindfully. For example, commercial puff pastry contains around 39g of fat per 100g, while a brand of commercial filo contains only 1.9g of fat per 100g before any additional fat is applied.

Fat content and calories

Puff Pastry: The inherent fat content is very high, often containing saturated fat from butter. For a frozen, ready-to-bake puff pastry, you can expect upwards of 35-40g of fat per 100g. This makes it high in calories by default.
Filo Pastry: The dough itself is virtually fat-free. While oil or butter is required during preparation, the cook can control the amount. Using a light spritz of cooking spray or a minimal amount of healthy olive oil can keep the fat and calorie count very low.

The impact of preparation

The most important factor in determining the final health score of filo is how you prepare it. While it begins as a healthier base, brushing each of the numerous layers with a generous amount of butter, as is done with baklava, will increase its fat and calorie count significantly. However, even with added fat, it is often possible to achieve a lower overall fat content compared to a standard puff pastry.

How to make your pastry choice healthier

Regardless of your choice, there are strategies to improve the nutritional profile of your dish.

Making filo more diet-friendly

Control the fat: Instead of melted butter, use a heart-healthy olive oil and apply it with a light hand using a pastry brush. For the lightest option, use a non-stick cooking spray to separate the layers.
Load up the filling: Use your filo for recipes with high vegetable content, such as a vegetarian strudel or spanakopita, to increase dietary fiber and nutrients.
Mind your portions: Since filo is so light, it's easy to make a large, satisfying dish without overloading on calories.

Moderating puff pastry

Use it sparingly: Because of its richness, puff pastry is best enjoyed in moderation. A small turnover or tartlet can be a satisfying treat without being over-indulgent.
Go for healthy fillings: Pair the rich pastry with lean proteins like chicken, or vegetable fillings, such as in a healthy vegetable puff recipe.
Opt for whole wheat: For those who bake from scratch, using whole wheat flour can increase the fiber content and nutritional value of homemade puff pastry.

Comparison table: Puff pastry vs. Filo pastry


Feature	Puff Pastry	Filo Pastry
Ingredients	Flour, water, salt, lots of butter	Flour, water, trace oil/vinegar
Fat Content	Inherently high, from laminated butter	Almost zero in the dough itself
Preparation	Laminated layers of dough and butter	Rolled into paper-thin sheets, fat brushed on during layering
Texture	Rich, buttery, and airy flakes	Crisp, delicate, and crackly
Health Profile	Higher in saturated fat and calories	Generally lower in fat and calories, depends on preparation
Fat Control	Minimal, fat is integral to the dough	High, amount and type of fat can be controlled

Ideal uses for each pastry

Each pastry is best suited for different culinary applications, which can also influence the healthiness of the final dish.

When to choose filo

Filo's delicate, crisp texture and lower fat profile make it ideal for dishes where you want a flaky exterior without a heavy, buttery taste. Think about savory Greek dishes like spanakopita or a light Mediterranean pie, or sweet desserts like apple strudel or baklava, where the richness comes from the filling rather than the pastry itself. The flaky texture is excellent for pies and parcels that are baked until golden brown and crispy.

When to choose puff pastry

Puff pastry is perfect for applications that demand a rich, buttery, and substantial base. It is the classic choice for a beef Wellington, rich meat pies, croissants, and elegant turnovers. The pastry is designed to be the star of the show, and its satisfying puff is its main appeal. It’s best to reserve puff pastry for special occasions and recipes where its unique texture and flavour are truly non-negotiable.

Conclusion: making the right choice

When comparing which is healthier, puff pastry or filo pastry, the choice is clear: filo pastry is the hands-down winner. Its low-fat base provides a versatile canvas for creating lighter dishes, and the cook retains complete control over how much fat is added during preparation. However, this doesn't mean puff pastry is off-limits. Both pastries can be enjoyed as part of a balanced diet by being mindful of portion sizes and fillings. For those seeking a healthier, everyday option that still offers a satisfying crunch, filo is the smarter choice. For those indulging in a rich, buttery treat, puff pastry is the classic for a reason, and moderation is the key. For more tips on cooking with filo, see this Healthy Food Guide article.

Frequently Asked Questions

Yes, phyllo dough is generally considered better for cholesterol compared to puff pastry. The dough itself has no cholesterol and is very low in fat. The final impact depends on the type of fat you use during preparation; opting for a healthy oil like olive oil keeps it heart-friendly.

Puff pastry's high fat content is integral to its famous flaky texture. The dough is made by laminating, or folding, a large amount of butter into the flour and water dough repeatedly. This creates many layers of fat that, when baked, turn to steam and puff up the pastry.

Yes, you can easily control and reduce the fat used with filo pastry. Unlike puff pastry, where the fat is a fixed ingredient, filo layers are brushed with fat during assembly. Using less butter, a light cooking spray, or healthy olive oil allows for significant fat reduction.

For weight loss, filo pastry is the better choice. It is naturally lower in fat and calories. By using minimal, healthy fat during preparation, you can create a satisfying, flaky dish that is much lighter than an equivalent dish made with puff pastry.

There is a significant difference in calories. A standard 100g of ready-to-bake puff pastry can contain over 500 calories, largely due to its high fat content. In contrast, a 100g serving of filo pastry dough is typically under 200 calories before adding any brushing fat, making it substantially lighter.

While using whole wheat flour can increase the fiber and nutritional value of homemade puff pastry, it doesn't solve the issue of high fat content. The fat is what creates the puff, so a significant amount is still required. It's a healthier version, but not necessarily a low-fat one.

Yes, there is a distinct flavor difference. Puff pastry has a rich, buttery flavour because butter is a core ingredient. Filo pastry has a much more neutral flavour, as it is primarily flour and water. The final flavour of a filo dish comes from the fillings and the fat used for brushing.