Calories in Phyllo dough
Generic food Bread and Baked Goods
Phyllo dough contains 299 kcal per 100 g. A typical serving of 1 oz (28.4 g) provides about 85 kcal.
Roughly 72% of its calories come from carbohydrates, with 18% from fat and 10% from protein (estimated with general energy factors).
That is less energy than the typical item in baked products on FoodFactly, where the median is 365 kcal per 100 g across 522 foods.
100 g provides 45% of the Daily Value for Thiamin (B1), 42% of the Daily Value for selenium and 34% of the Daily Value for Folate (B9).
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 299 kcal | |
| Total fat ? | 6 g | 8% |
| Saturated fat C | 1.5 g | 7% |
| Cholesterol ? | 0 mg | 0% |
| Sodium ? | 483 mg | 21% |
| Total carbohydrates C | 52.6 g | 19% |
| Dietary fiber ? | 1.9 g | 7% |
| Total sugars C | 0.18 g | |
| Protein ? | 7.1 g | 14% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C ? | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E C | 0.08 mg | 0.5% |
| Vitamin K C | 2.5 µg | 2% |
| Thiamin (B1) ? | 0.54 mg | 45% |
| Riboflavin (B2) ? | 0.34 mg | 26% |
| Niacin (B3) ? | 4.1 mg | 25% |
| Pantothenic acid (B5) ? | 0.3 mg | 6% |
| Vitamin B6 ? | 0.03 mg | 2% |
| Folate (B9) C | 137 µg | 34% |
| Vitamin B12 ? | 0 µg | 0% |
| Choline C | 6.9 mg | 1% |
| Calcium ? | 11 mg | 0.8% |
| Iron ? | 3.2 mg | 18% |
| Magnesium ? | 15 mg | 4% |
| Phosphorus ? | 75 mg | 6% |
| Potassium ? | 74 mg | 2% |
| Zinc ? | 0.49 mg | 4% |
| Copper ? | 0.1 mg | 11% |
| Manganese ? | 0.48 mg | 21% |
| Selenium C | 23.3 µg | 42% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 10%
- Carbohydrates 72%
- Fat 18%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein7.1 gabove the median for baked products (median 6.7 g)
- Fiber1.9 gbelow the median for baked products (median 2.4 g)
- Sugars0.18 gin the lowest quarter of baked products (median 9.5 g)
- Fat6 gbelow the median for baked products (median 11 g)
- Saturated fat1.5 gbelow the median for baked products (median 2.6 g)
- Sodium483 mgabove the median for baked products (median 433 mg)
- Protein per 100 kcal2.4 gprotein density, useful for comparing foods with different calorie levels
- Water32.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 3.1 g |
|---|---|
| Polyunsaturated fat C | 0.92 g |
Amino acids (18)
| Tryptophan ? | 0.088 g |
|---|---|
| Threonine ? | 0.19 g |
| Isoleucine ? | 0.25 g |
| Leucine ? | 0.49 g |
| Lysine ? | 0.16 g |
| Methionine ? | 0.13 g |
| Cystine ? | 0.15 g |
| Phenylalanine ? | 0.36 g |
| Tyrosine ? | 0.22 g |
| Valine ? | 0.29 g |
| Arginine ? | 0.29 g |
| Histidine ? | 0.16 g |
| Alanine ? | 0.23 g |
| Aspartic acid ? | 0.3 g |
| Glutamic acid ? | 2.4 g |
| Glycine ? | 0.26 g |
| Proline ? | 0.83 g |
| Serine ? | 0.36 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.88 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0 g |
| SFA 14:0 C | 0.027 g |
| SFA 16:0 C | 0.79 g |
| SFA 18:0 C | 0.65 g |
| MUFA 18:1 C | 3.1 g |
| PUFA 18:3 C | 0.047 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0.011 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0.011 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (7)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 11 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta C | 0 µg |
Other components (11)
| Water ? | 32.6 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine C | 0 mg |
| Ash ? | 1.6 g |
| Theobromine C | 0 mg |
| Energy ? | 1,251 kJ |
| Vitamin A, IU C | 0 IU |
| Folic acid ? | 70 µg |
| Folate, food ? | 18 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Bread, white, prepared from recipe, made with low fat (2%) milk | 285 | 7.9 g | 49.6 g | 5.7 g |
| Rolls, dinner, plain, prepared from recipe, made with low fat (2%) milk | 316 | 8.5 g | 53.4 g | 7.3 g |
| Bread, irish soda, prepared from recipe | 290 | 6.6 g | 56 g | 5 g |
| Rolls, french | 277 | 8.6 g | 50.2 g | 4.3 g |
| Tortillas, ready-to-bake or -fry, flour, shelf stable | 297 | 8 g | 49.3 g | 7.6 g |
| Tortillas, ready-to-bake or -fry, flour, without added calcium | 325 | 8.7 g | 55.6 g | 7.1 g |
| Rolls, hard (includes kaiser) | 293 | 9.9 g | 52.7 g | 4.3 g |
| Roll, hard, NS as to major flour | 293 | 9.9 g | 52.7 g | 4.3 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in phyllo dough?
100 g of phyllo dough has 299 kcal. 1 oz (28.4 g): about 85 kcal. 1 sheet dough (19 g): about 57 kcal.
How much protein is in phyllo dough?
Phyllo dough contains 7.1 g of protein per 100 g (14% of the 50 g Daily Value), or 2 g in 1 oz (28.4 g). About 10% of its calories come from protein. Compared with other baked products, that is above the median (median 6.7 g).
How many carbs are in phyllo dough?
Phyllo dough has 52.6 g of total carbohydrates per 100 g, including 1.9 g of fiber and 0.18 g of sugars.
How much fat is in phyllo dough?
Phyllo dough contains 6 g of fat per 100 g, of which 1.5 g is saturated (7% of the Daily Value).
What vitamins and minerals does phyllo dough contain?
Per 100 g, the most notable amounts relative to the Daily Value are Thiamin (B1) (45% DV), selenium (42% DV), Folate (B9) (34% DV), Riboflavin (B2) (26% DV) and Niacin (B3) (25% DV). The full list is in the vitamins and minerals table above.
How much sodium is in phyllo dough?
100 g contains 483 mg of sodium, 21% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 172791. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.