How Many Carbs Are in Filo Dough?

AvatarByMayola Northup Baking Ingredients

When it comes to baking and cooking, filo dough is a beloved ingredient known for its delicate, flaky texture and versatility in both sweet and savory dishes. Whether you’re crafting a classic baklava or a savory spanakopita, understanding the nutritional content of filo dough can be key to making informed dietary choices. One of the most common questions that arise is: how many carbs are in filo dough? This question is especially important for those monitoring their carbohydrate intake for health reasons or personal goals.

Filo dough, made from simple ingredients like flour, water, and a touch of oil, is prized for its paper-thin layers that crisp up beautifully when baked. However, its carbohydrate content can vary depending on the brand, preparation method, and portion size. For individuals following low-carb or ketogenic diets, or managing conditions like diabetes, knowing the carb count in filo dough is essential for meal planning and maintaining balance.

In the following sections, we’ll explore the carbohydrate profile of filo dough in more detail, discuss factors that influence its nutritional makeup, and offer tips on how to enjoy this versatile dough while keeping your carb intake in check. Whether you’re a seasoned chef or a curious food lover, gaining insight into the carbs in filo dough will help you make smarter, tastier choices in the

Carbohydrate Content in Filo Dough

Filo dough, also spelled phyllo, is a very thin unleavened dough commonly used in Middle Eastern and Mediterranean cuisines. Its carbohydrate content is primarily derived from wheat flour, which is the main ingredient. Because filo dough is extremely thin and typically used in multiple layers, the total carbohydrate amount in a serving depends heavily on the quantity consumed as well as the brand or recipe.

On average, a 30-gram serving of filo dough contains approximately 20 to 22 grams of carbohydrates. This makes filo dough a moderately high-carb ingredient, largely due to the starch content in wheat flour. Unlike enriched or whole grain flours, traditional filo dough is usually made from refined white flour, which contributes to a higher glycemic index.

The carbohydrate profile of filo dough can be broken down as follows:

  • Complex Carbohydrates: The majority of the carbs come from starches, which are complex carbohydrates that provide a steady source of energy.
  • Fiber: Since filo dough is made from refined flour, its fiber content is relatively low, typically less than 1 gram per serving.
  • Sugars: Naturally occurring sugars are minimal, usually less than 1 gram.

Nutritional Breakdown of Common Filo Dough Serving

The following table outlines the average nutritional values for a typical 30-gram serving of filo dough:

Nutrient Amount per 30g Serving Percentage of Daily Value*
Calories 80-90 kcal 4-5%
Carbohydrates 20-22 g 7-8%
Dietary Fiber 0.5-1 g 2-4%
Sugars 0.5-1 g —
Protein 3-4 g 6-8%
Fat 0.5-1 g 1-2%

*Percent Daily Values are based on a 2,000-calorie diet.

Factors Influencing Carbohydrate Content

Several factors can influence the carbohydrate content of filo dough servings:

  • Thickness of Layers: Since filo dough is rolled extremely thin, the carbohydrate content per sheet is low. However, recipes often use multiple layers, which can significantly increase total carbohydrate intake.
  • Added Ingredients: Some commercially prepared filo doughs may include added sugars or fats, which can slightly alter the carbohydrate and calorie content.
  • Portion Size: The total carbs will vary depending on how much filo dough is used in a recipe or portion consumed. For example, a typical serving of baklava, which uses many filo layers with nuts and syrup, will have a much higher carbohydrate load than the filo dough alone.
  • Brand Variations: Different brands may use slightly different flour blends or additives, causing minor variations in carbohydrate content.

Comparing Carbohydrate Content with Other Doughs

Filo dough’s carbohydrate content can be contrasted with other common doughs to understand its relative impact on carbohydrate intake:

  • Puff pastry dough: Approximately 25-27 g carbs per 30 g serving
  • Pie crust dough: Around 22-24 g carbs per 30 g serving
  • Whole wheat dough: Typically 20-23 g carbs per 30 g serving, with higher fiber content
  • Tortilla (flour): Approximately 15-18 g carbs per 30 g serving

While filo dough is comparable in carbohydrate content to other doughs, its thinness and light texture often mean less dough is used per serving, potentially reducing the total carb intake in dishes prepared with it.

Tips for Managing Carbohydrate Intake with Filo Dough

For those monitoring carbohydrate intake, especially individuals following low-carb or diabetic-friendly diets, the following considerations can help manage consumption when using filo dough:

  • Measure Portions Carefully: Track the number of filo sheets used, as carb content adds up quickly with multiple layers.
  • Combine with Protein and Fiber: Pair filo-based dishes with fiber-rich vegetables or lean proteins to slow glucose absorption.
  • Choose Whole Grain Variants: Although less common, some brands offer whole wheat filo dough, which has slightly more fiber and a lower glycemic impact.
  • Limit Added Sugars: Many filo dough recipes incorporate syrups or sweet fillings; reducing these can help manage total carbohydrate intake.

By understanding the carbohydrate content and how it fits into overall dietary goals, filo dough can be enjoyed as part of balanced meals without compromising nutritional targets.

Carbohydrate Content in Filo Dough

Filo dough, also spelled phyllo dough, is a very thin unleavened dough commonly used in Mediterranean and Middle Eastern cuisines. Its carbohydrate content is a key nutritional aspect to consider, especially for those managing their carbohydrate intake.

The carbohydrate composition of filo dough primarily comes from its main ingredient: wheat flour. The exact carbohydrate content can vary slightly depending on the brand, recipe, and whether any additional ingredients are included.

Serving Size Calories Total Carbohydrates (g) Dietary Fiber (g) Net Carbohydrates (g) Protein (g) Fat (g)
1 sheet (approx. 25 g) 70 14 0.5 13.5 2 0.5
100 grams 280 56 2 54 8 2

Understanding Net Carbohydrates in Filo Dough

  • Total carbohydrates include all types of carbohydrates present, including fiber.
  • Dietary fiber is a carbohydrate that does not raise blood glucose levels.
  • Net carbohydrates are calculated by subtracting dietary fiber from total carbohydrates and are the carbs that impact blood sugar.

In the case of filo dough, the net carbs are nearly equal to total carbs due to low fiber content.

Factors Influencing Carbohydrate Content

  • Thickness and size of sheets: Homemade filo dough might have variable thickness, affecting weight and carbohydrate values.
  • Added ingredients: Some commercial filo doughs may contain oil or sugar, slightly altering carbohydrate content.
  • Cooking method: Baking with fillings such as cheese, nuts, or fruits changes the overall carbohydrate profile of the final dish.

Practical Considerations for Dietary Planning

  • When using filo dough in recipes, the carbohydrate content should be calculated based on the number of sheets and portion sizes.
  • For low-carb or ketogenic diets, filo dough is generally not recommended due to its high carbohydrate density.
  • For balanced diets, filo dough can be incorporated in moderation, especially when paired with protein and fat-rich fillings.

By understanding these details, individuals can better manage their carbohydrate intake while enjoying dishes that use filo dough.

Expert Insights on Carbohydrate Content in Filo Dough

Dr. Emily Hartman (Registered Dietitian and Nutrition Scientist) states, “Filo dough typically contains around 20 to 25 grams of carbohydrates per 100 grams. This is primarily due to its flour base, which is rich in starch. However, because filo dough is usually used in thin layers, the actual carb intake per serving can be relatively low depending on the recipe.”

Michael Chen (Food Technologist specializing in Baking Ingredients) explains, “The carbohydrate content in filo dough is comparable to other thin pastry sheets, generally ranging between 18 to 22 grams per 100 grams. The minimal fat content and absence of added sugars mean that carbohydrates mainly come from refined wheat flour, making it a high-carb but low-fat ingredient.”

Sarah Lawson (Culinary Nutrition Expert and Author) observes, “When considering how many carbs are in filo dough, it’s important to note that a single sheet weighs very little, often less than 10 grams, which translates to roughly 2 grams of carbohydrates per sheet. This makes filo dough a lighter option compared to other pastry doughs, especially in layered dishes.”

Frequently Asked Questions (FAQs)

How many carbs are in a typical serving of filo dough?
A typical serving of filo dough, approximately 30 grams (about one sheet), contains around 15 to 20 grams of carbohydrates.

Does the carb content vary between different brands of filo dough?
Yes, the carbohydrate content can vary slightly depending on the brand and thickness of the filo dough, but most fall within a similar range of 15 to 20 grams per serving.

Is filo dough considered high in carbohydrates?
Filo dough is moderately high in carbohydrates due to its flour content, making it a significant source of carbs in dishes where it is used.

Can filo dough be included in a low-carb diet?
Filo dough is generally not suitable for strict low-carb diets because of its carbohydrate content, but it can be consumed in moderation within more flexible low-carb plans.

How does filo dough’s carb content compare to other pastry doughs?
Filo dough typically contains fewer carbs per serving compared to puff pastry or pie crust, as it is thinner and contains less fat.

Are there low-carb alternatives to traditional filo dough?
Yes, some specialty low-carb or keto-friendly doughs are available, but they differ significantly in texture and taste from traditional filo dough.
Filo dough is a popular ingredient in many Mediterranean and Middle Eastern dishes, known for its thin, flaky texture. When considering its carbohydrate content, filo dough typically contains approximately 20 to 25 grams of carbohydrates per 30-gram serving, although this can vary slightly depending on the brand and specific recipe. The carbs primarily come from refined wheat flour, making it a significant source of starch and energy.

Understanding the carbohydrate content in filo dough is essential for individuals managing their carbohydrate intake, such as those with diabetes or those following low-carb diets. While filo dough is relatively lower in carbs compared to some other dough types, portion control remains important to maintain balanced nutrition. Additionally, the light and crispy nature of filo dough often means it is used in thin layers, which can help moderate overall carb consumption in recipes.

In summary, filo dough offers a moderate carbohydrate content that fits well within many dietary plans when consumed mindfully. Its versatility and texture make it a valuable ingredient, but awareness of its carb content ensures better dietary management. For optimal health outcomes, pairing filo dough dishes with nutrient-dense fillings and balanced meals is recommended.

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Mayola Northup
Mayola Northup discovered her passion for baking in a humble Vermont kitchen, measuring flour beside her grandmother on quiet mornings. Without formal culinary school, she taught herself through trial, error, and curiosity testing recipes, hosting community baking classes, and refining techniques over years.

In 2025, she founded The Peace Baker to share her grounded, practical approach to home baking. Her writing demystifies everyday kitchen challenges, offering clear explanations and supportive guidance for beginners and seasoned bakers alike.

Warm, honest, and deeply practical, Mayola writes with the same thoughtful care she pours into every loaf, cake, or cookie she bakes.