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Appelflap Calories
Dutch apple turnover, flaky pastry, cinnamon apple filling
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Appelflap (90 g) has 261 calories. That works out to 290 calories per 100 g. It contains 33.3 g of carbs, 2.9 g of protein, 12.6 g of fat and 2 g of fiber. Its 0.1 mg of B1 covers 6% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Appelflap Nutrition Facts
Selected: 1 piece (medium) · 90 g
261
KCAL / 90G
Carbs
33.3g
· 12% DV
Protein
2.9g
· 6% DV
Fat
12.6g
· 16% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 4% · Fat 44%
Appelflap nutrition facts table · 1 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 261 kcal | |
| Total fat | 12.6 g | 16% |
| Saturated fat | 4.68 g | 23% |
| Trans fat | 0.09 g | |
| Sodium | 189 mg | 8% |
| Total carbohydrate | 33.3 g | 12% |
| Fiber | 2 g | 7% |
| Protein | 2.9 g | 6% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Appelflap?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 261 kcal |
| 1 slice (thin) | 45 g | 131 kcal |
| 1 piece (small) | 60 g | 174 kcal |
| 1 slice (thick) | 70 g | 203 kcal |
| 100 g | 100 g | 290 kcal |
| 1 piece (large) | 120 g | 348 kcal |
| 1 piece (jumbo) | 150 g | 435 kcal |
| 2 piece (double) | 180 g | 522 kcal |
Calculated from 290 calories per 100 g.
Frequently Asked Questions About Appelflap
What is an Appelflap?
An Appelflap is a Dutch pastry filled with apple, commonly mixed with cinnamon and sugar. It is usually folded into a triangle and baked in flaky puff pastry, making it a handheld alternative to a slice of apple pie.
Is an Appelflap the same as an apple turnover?
An Appelflap is a type of apple turnover, but the names are not always interchangeable. Appelflap usually refers to the Dutch version, often made with puff pastry, folded into a triangle, and finished with coarse sugar or powdered sugar.
What is inside an Appelflap?
An Appelflap usually contains chopped apple, cinnamon, and sugar wrapped in puff pastry. Raisins are a common addition, though recipes vary. The filling should not be too wet, or it can make the pastry soggy and harder to seal.
Where does the Appelflap come from?
The Appelflap comes from the Netherlands, where it is a familiar bakery pastry and snack. Its name combines the Dutch word for apple, appel, with flap, referring to the folded pastry.
How do you make an Appelflap?
To make an Appelflap, mix chopped apple with cinnamon and sugar, place the filling on puff pastry, then fold and seal the pastry. Brush the tops with egg and bake until puffed and golden; some recipes add coarse sugar before baking.
What kind of apples are best for an Appelflap?
Firm, tart apples work well in an Appelflap because they keep some shape as the pastry bakes and balance the sweet filling. Granny Smith is a reliable choice; reduce the added sugar if your apples are already sweet.
How do you pronounce Appelflap?
Appelflap is pronounced roughly “AH-pel-flap,” with the stress at the start. The first part sounds like the Dutch word appel, meaning apple, and the final part is pronounced like the English word flap.
How is an Appelflap served?
An Appelflap is often served as a Dutch bakery snack with coffee or tea. It can be eaten warm or at room temperature, and a dusting of powdered sugar or a sprinkle of coarse sugar is a common finishing touch.
How do you reheat an Appelflap and keep it crisp?
Reheat an Appelflap in an oven or air fryer to bring back the pastry’s crispness. A microwave warms it quickly but tends to soften puff pastry, so use the oven for the best texture.
Can you freeze Appelflappen?
Yes, baked Appelflappen can be frozen once completely cool. Wrap them individually or separate them in a freezer-safe container, then reheat from thawed in the oven so the pastry becomes crisp again.
Appelflap Vitamins & Minerals
Vitamins
B1
0.07mg · 6% DV
Vitamin E
0.63mg · 4% DV
B2
0.05mg · 4% DV
B5
0.18mg · 4% DV
Minerals
Sodium
189mg · 8% DV
Copper
0.05mg · 6% DV
Selenium
2.7µg · 5% DV
Manganese
0.1mg · 4% DV
Potassium ⭐
81mg · 2% DV
Appelflap Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Appelflap
To burn the 261 calories in 1 piece (medium) (90 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Appelflap?
An appelflap is a Dutch apple turnover: apple filling, often seasoned with cinnamon, is enclosed in layers of flaky pastry and baked. It may be finished with a sprinkling of sugar. The pastry turns crisp and golden while the apple inside stays soft and fragrant.
In the Netherlands, appelflappen are a familiar bakery treat, enjoyed with coffee or as a sweet snack. Elsewhere, they fit naturally into a tea or coffee break, and are best eaten fresh, while the pastry is still crisp. They are mainly a source of carbohydrates and fat, with a little fibre from the apple. Since they’re rich and sweet, a medium piece pairs well with unsweetened tea or coffee.
How Nutritious Is Appelflap?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Appelflap Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Appelflap Contain Allergens?
Contains these allergens:
Which Diets Is Appelflap Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Appelflap Fat Profile
SATURATED
4.68g
MONOUNSATURATED
4.77g
POLYUNSATURATED
1.89g
Omega 6:3 ratio 36:1
Above the ideal 4:1 (36:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.