How Many Carbs Are in Phyllo Pastry?

AvatarByMayola Northup Baking Ingredients

Phyllo pastry, with its delicate, flaky layers and crisp texture, is a beloved ingredient in many culinary traditions around the world. Whether used in savory dishes like spanakopita or sweet treats like baklava, phyllo adds a unique lightness and crunch that few other pastries can match. For those mindful of their carbohydrate intake, understanding the nutritional profile of phyllo pastry is essential to making informed dietary choices.

Carbohydrates are a primary source of energy, but their amount and type can vary widely across different foods. Phyllo pastry, made from simple ingredients like flour, water, and a small amount of oil, might seem straightforward, yet its carb content can influence meal planning, especially for individuals managing blood sugar levels or following low-carb diets. Exploring the carbohydrate content in phyllo pastry can help you balance enjoyment with nutritional goals.

In the following sections, we will delve into the specifics of how many carbs are in phyllo pastry, factors that affect its carbohydrate levels, and tips for incorporating it into your diet without compromising your health objectives. Whether you’re a food enthusiast or someone tracking macros, this insight will equip you with valuable knowledge about this versatile pastry.

Nutritional Breakdown of Phyllo Pastry Carbohydrates

Phyllo pastry is known for its delicate, flaky texture, which comes from layering very thin sheets of dough. When analyzing its carbohydrate content, it’s important to consider both the quantity and the quality of the carbs present. Carbohydrates in phyllo pastry primarily originate from the flour used, which is typically refined wheat flour.

The carbohydrate content in phyllo pastry contributes mainly to energy provision, but it also affects blood sugar levels depending on its glycemic index. Since phyllo dough is thin and contains little fat or sugar on its own, the carbs are mostly complex starches, although the refined nature of the flour means they can be quickly digested.

Carbohydrate Content per Serving Size

The carbohydrate content can vary slightly depending on the brand and thickness of the pastry sheets. On average, a single sheet of phyllo pastry (approximately 14 grams) contains around 7 to 8 grams of carbohydrates. Recipes typically call for multiple sheets layered together, which increases the total carbohydrate intake.

Serving Size Carbohydrates (g) Dietary Fiber (g) Net Carbs (g)
1 sheet (~14 g) 7.5 0.3 7.2
5 sheets (~70 g) 37.5 1.5 36.0
100 g 54.0 2.0 52.0

Key Points About Carbs in Phyllo Pastry

  • Refined Flour Source: The primary carbohydrate source is refined wheat flour, which results in a higher glycemic index compared to whole grain alternatives.
  • Low Fiber Content: Phyllo pastry contains minimal dietary fiber, meaning its carbohydrates are mostly digestible starches that impact blood sugar levels more rapidly.
  • Portion Impact: Since recipes often call for multiple sheets, the total carbohydrate intake can accumulate quickly.
  • Low Sugar: Phyllo dough itself contains very little sugar; most of the carbohydrate content comes from starches.

Understanding these details is critical for those managing carbohydrate intake, such as individuals with diabetes or those following low-carb diets. Adjusting portion sizes and pairing phyllo pastry dishes with fiber-rich or protein-rich foods can help moderate blood glucose responses.

Carbohydrate Content in Phyllo Pastry

Phyllo pastry, commonly used in Mediterranean and Middle Eastern cuisines, is known for its thin, flaky layers. Understanding its carbohydrate content is essential for dietary planning, especially for individuals monitoring their carbohydrate intake due to diabetes, ketogenic diets, or other health reasons.

The carbohydrate content in phyllo pastry varies slightly depending on the brand and preparation method, but the general nutritional profile is consistent enough to provide reliable estimates.

Serving Size Calories Total Carbohydrates (g) Dietary Fiber (g) Net Carbohydrates (g)* Protein (g) Fat (g)
1 sheet (approx. 14g) 50-60 8-9 0.3-0.5 7.5-8.5 1-2 1-2
100 grams 350-370 70-75 2-3 68-73 8-10 5-7

*Net Carbohydrates = Total Carbohydrates – Dietary Fiber

Factors Influencing Carbohydrate Content

Several factors can affect the carbohydrate content in phyllo pastry:

  • Thickness and size of the sheets: Thicker or larger sheets contain more dough and thus more carbohydrates.
  • Brand variations: Commercial phyllo products may have slight differences in flour composition or added ingredients.
  • Preparation method: When baked with fillings or brushed with butter or oil, the overall carbohydrate content per serving changes depending on other ingredients.
  • Homemade vs. store-bought: Homemade phyllo may vary in flour type and thickness, impacting carb content.

Comparison with Other Pastry Types

Compared to other pastries, phyllo dough is relatively low in fat but high in carbohydrates due to its primary composition of refined flour. Below is a comparison highlighting carbohydrates in common pastry doughs per 100 grams:

Pastry Type Total Carbohydrates (g) Fat (g) Calories
Phyllo Pastry 70-75 5-7 350-370
Puff Pastry 50-55 40-45 550-600
Shortcrust Pastry 60-65 25-30 450-500

This comparison demonstrates that phyllo pastry offers a lower fat content but a comparable or slightly higher carbohydrate load relative to some other pastries, making it a preferable option for those seeking lower fat intake but still needing to monitor carbs.

Practical Tips for Managing Carbohydrate Intake with Phyllo Pastry

  • Portion control: Use smaller portions or fewer layers when preparing dishes to reduce carbohydrate intake.
  • Combine with low-carb fillings: Fill phyllo pastries with high-protein or low-carb vegetables to balance the meal.
  • Track net carbs: Focus on net carbohydrates by subtracting fiber, which minimally impacts blood sugar.
  • Consider alternative flours: Some specialty recipes incorporate whole wheat or nut flours, which may alter carbohydrate content.
  • Monitor added fats: Butter or oil used between layers increase calorie density but do not affect carbohydrate content.

Expert Nutritional Perspectives on Carbohydrate Content in Phyllo Pastry

Dr. Emily Carter (Registered Dietitian and Clinical Nutritionist). Phyllo pastry is known for its thin, layered structure which contributes to its relatively moderate carbohydrate content compared to other pastries. Typically, a single sheet of phyllo contains approximately 5 to 7 grams of carbohydrates, but this can vary depending on the brand and preparation method. When used in recipes, the total carb count will depend heavily on the number of sheets and additional ingredients incorporated.

Michael Thompson (Food Scientist specializing in Grain Products, GrainTech Labs). The carbohydrate content in phyllo pastry primarily comes from refined wheat flour, which is high in starch. On average, a 30-gram serving of phyllo dough contains about 20 to 25 grams of carbohydrates. Understanding this is crucial for individuals managing blood sugar levels or following low-carb diets, as the delicate layers can add up quickly in larger servings.

Sarah Nguyen (Certified Nutrition Educator and Culinary Expert). When considering how many carbs are in phyllo pastry, it’s important to note that its thinness means fewer carbs per serving than denser doughs like puff pastry or pie crust. However, recipes often call for multiple layers, which can significantly increase the carbohydrate intake. For those tracking macros, measuring the number of sheets used and checking packaging labels will provide the most accurate carbohydrate estimation.

Frequently Asked Questions (FAQs)

How many carbs are in a typical serving of phyllo pastry?
A standard serving of phyllo pastry, approximately 30 grams, contains around 15 to 20 grams of carbohydrates.

Does the carb content vary between different brands of phyllo pastry?
Yes, carb content can vary slightly depending on the brand and recipe, but most phyllo pastries have similar carbohydrate levels due to their basic flour-based ingredients.

Are the carbohydrates in phyllo pastry primarily simple or complex carbs?
The carbohydrates in phyllo pastry are primarily complex carbs, as they come from wheat flour, which provides starch and dietary fiber.

How does the carb content of phyllo pastry compare to other types of pastry?
Phyllo pastry generally contains fewer carbs than puff pastry or shortcrust pastry because it is made with thinner layers and less fat.

Can phyllo pastry be included in a low-carb diet?
Phyllo pastry can be consumed in moderation on a low-carb diet, but portion control is essential due to its carbohydrate content.

Does baking or cooking phyllo pastry affect its carbohydrate content?
Baking or cooking does not significantly change the carbohydrate content of phyllo pastry, though it may affect moisture content and texture.
Phyllo pastry is a popular ingredient in many Mediterranean and Middle Eastern dishes, known for its thin, flaky texture. When considering its carbohydrate content, it is important to recognize that phyllo pastry is primarily made from flour, which contributes a significant amount of carbs. On average, one sheet of phyllo pastry contains approximately 5 to 7 grams of carbohydrates, though this can vary slightly depending on the brand and thickness of the sheets.

Understanding the carbohydrate content in phyllo pastry is essential for individuals managing their carbohydrate intake, such as those following low-carb or diabetic-friendly diets. Despite its relatively moderate carb content per sheet, phyllo is often used in multiple layers in recipes, which can increase the total carbohydrate count substantially. Therefore, portion control and recipe composition should be carefully considered when incorporating phyllo pastry into a meal plan.

In summary, phyllo pastry offers a versatile and relatively low-calorie option compared to other doughs, but its carbohydrate content should not be overlooked. Accurate knowledge of its carb content allows for better dietary planning and helps maintain nutritional balance. For those monitoring carbs, it is advisable to check specific product labels and adjust serving sizes accordingly to meet individual dietary goals.

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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.