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How Many Calories in Phyllo Dough?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 85 kcal | 2.0g |
| 100g | 299 kcal | 7.1g |
A phyllo dough contains 299 calories per 100g. A typical 1 oz (28g) provides about 84 calories. Phyllo Dough is high in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Phyllo Dough Nutrition Facts
| Nutrient | Per 100g | Per serving (28g) |
|---|---|---|
| Calories | 299 kcal | 84 kcal |
| Protein | 7.1g | 2.0g |
| Carbohydrates | 52.6g | 14.7g |
| of which Sugars | 0.2g | 0.1g |
| Fat | 6.0g | 1.7g |
| of which Saturates | 1.5g | 0.4g |
| Fibre | 1.9g | 0.5g |
| Sodium | 483.0mg | 135mg |
| Potassium | 74.0mg | 21mg |
| Calcium | 11.0mg | 3mg |
| Iron | 3.2mg | 0.9mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 23.3µg | 7µg |
| Riboflavin (B2) | 0.3mg | 0.1mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- A good source of protein (14% DV)
- A good source of carbohydrates (19% DV)
- A good source of iron (18% DV)
- High in selenium (42% DV) — an excellent source
- High in riboflavin (B2) (23% DV) — an excellent source
- High in sodium (21% DV) — worth weighing against your daily intake if you're watching this specifically
- Calories: 15% DV
- Protein: 14% DV
- Carbohydrates: 19% DV
- Fibre: 7% DV
- Fat: 8% DV
- Saturated fat: 8% DV
- Sodium: 21% DV
- Potassium: 2% DV
- Calcium: 1% DV
- Iron: 18% DV
- Vitamin C: 0% DV
- Vitamin A: 0% DV
- Selenium: 42% DV
- Riboflavin (B2): 23% DV
Useful for tracking phyllo dough
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MORiSH Pork Chicharrónes
79% protein, zero carbs. Air-fried, not baked. One of the cleanest macros of any snack.
Shop MORiSH →Have a cat or dog? Check whether phyllo dough is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out phyllo dough for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Check the actual serving size on packaging before comparing to the per-100g figures here — snack portions are often smaller (or larger) than 100g.
Frequently Asked Questions
How many calories in phyllo dough per 100g?
Phyllo Dough contains 299 calories per 100g, based on USDA reference data.
Is phyllo dough high in calories?
A 1 oz of phyllo dough (28g) has around 84 calories — roughly 4% of a 2,000-calorie daily intake.
Is phyllo dough good for weight loss?
Phyllo Dough is fairly calorie-dense at 299 calories per 100g, so portion size matters when losing weight. A 1 oz provides about 84 calories.
How much protein is in phyllo dough?
Phyllo Dough contains 7.1g of protein per 100g.
Is phyllo dough a good source of fibre?
Phyllo Dough is relatively low in fibre at 1.9g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does phyllo dough compare to cereals ready-to-eat, kashi good friends?
Phyllo Dough has 299 calories per 100g, close to cereals ready-to-eat, kashi good friends at 299 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of phyllo dough for 20g of protein?
With 7.1g of protein per 100g, you'd need roughly 282g of phyllo dough to reach 20g of protein
Foods with a similar calorie count
Other snacks closest to phyllo dough by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Phyllo Dough (this page) | 299 kcal | 7.1g | 52.6g | 6.0g |
| Cereals Ready-to-eat, Kashi Good Friends | 299 kcal | 9.4g | 79.3g | 3.2g |
| Bread, Chapati or Roti, Whole Wheat, Commercially Prepared, Frozen | 299 kcal | 7.8g | 46.1g | 9.2g |
| Pie, Coconut Creme, Commercially Prepared | 298 kcal | 2.1g | 37.3g | 16.6g |
| Waffle, Plain, Frozen, Ready-to-heat | 298 kcal | 6.7g | 45.4g | 9.9g |
| Burrito, Beef and Bean, Microwaved | 298 kcal | 8.7g | 39.0g | 11.9g |
| Kellogg'S, Eggo, Mini Muffin Tops, Chocolate Chip | 300 kcal | 5.2g | 45.0g | 11.2g |
More kit for phyllo dough tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.