Filo Dough

Filo dough is paper-thin layers of dough commonly used in Mediterranean and Middle Eastern dishes like baklava and spanakopita. It’s known for its crisp, flaky texture when baked.

30

1 sheet, raw

(10 grams – 40 × 30 cm / 16“x 12″)

CAL

C

Nutri-Score

Low in fat but mostly carbohydrates.

Value per 100 grams & per cup (130g):

270 kcal | 350 kcal

Protein

9 grams | 11 grams

Fats

1.5 grams | 1.8 grams

Carbohydrates

55 grams | 70 grams

Fiber

2 grams | 2.5 grams

Vitamins & Nutrients

Iron: Supports oxygen transport in the blood.
Vitamin B1 (Thiamine): Helps convert carbohydrates into energy.
Vitamin B3 (Niacin): Aids in metabolism and supports skin and nerve health.
Folate: Essential for cell division and DNA formation.

Satiety and Feelings

Filo dough provides quick energy due to its carbohydrate content but low fat and protein mean it offers limited lasting fullness.

What does 100 g look like?

About 4 sheets of filo dough (unbaked).

What does 2000 | 2500 calories look like?

About 22–27 sheets (550–675 grams / 1.2–1.5 lbs).

Daily Value per 100 grams %

Vitamin B9 (Folate)

25%

Calcium

15%

Vitamin B1 (Thiamin)

15%

Iron

20%

Fiber

10%

Protein

15%

Sodium (Salt)

15%

Carbohydrates

20%

Total Fat

2%

Saturated Fat

1%

Cholesterol (free)

0%

Sugar

3%

Calories

20%

Did you know?

Filo dough is made from just flour, water, and a little oil or vinegar.
The dough is stretched so thin it’s almost translucent.
It’s traditionally used in Mediterranean and Middle Eastern pastries like baklava and spanakopita.
The crispy, flaky texture comes from layering many sheets brushed with butter or oil.