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Coconut baklava Calories
Layered filo pastry dessert with coconut and syrup
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Coconut baklava (45 g) has 193 calories. That works out to 428 calories per 100 g. It contains 23.8 g of carbs, 2.3 g of protein, 9.9 g of fat and 1.3 g of fiber. Its 0.3 mg of Manganese covers 12% of the Daily Value. Its glycemic index is 68 (high), so it raises blood sugar quickly.
Coconut baklava Nutrition Facts
Selected: 1 piece (medium) · 45 g
193
KCAL / 45G
Carbs
23.8g
· 9% DV
Protein
2.3g
· 5% DV
Fat
9.9g
· 13% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 5% · Fat 46%
Coconut baklava nutrition facts table · 1 piece (medium) (45 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 193 kcal | |
| Total fat | 9.9 g | 13% |
| Saturated fat | 4.68 g | 23% |
| Trans fat | 0.05 g | |
| Sodium | 74 mg | 3% |
| Total carbohydrate | 23.8 g | 9% |
| Fiber | 1.3 g | 5% |
| Protein | 2.3 g | 5% |
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 Coconut baklava?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 45 g | 193 kcal |
| ½ piece (half) | 22.5 g | 96 kcal |
| 1 piece (small) | 25 g | 107 kcal |
| 1 piece (large) | 70 g | 300 kcal |
| 2 piece (double) | 90 g | 385 kcal |
| 100 g | 100 g | 428 kcal |
| 1 serving (medium) | 120 g | 514 kcal |
| 3 piece (triple) | 135 g | 578 kcal |
| 1 serving (large) | 180 g | 770 kcal |
Calculated from 428 calories per 100 g.
Frequently Asked Questions About Coconut baklava
What is coconut baklava?
Coconut baklava is a syrup-soaked filo pastry dessert that includes shredded coconut between the layers, on top, or both. Recipes vary, and some also add nuts, so the coconut may be an accent or the main filling.
How do you make coconut baklava at home?
Coconut baklava is made by layering buttered filo with a coconut filling, cutting the pastry, baking it until golden, and adding syrup. Keep unused filo covered while assembling so it does not dry out and crack.
What is inside coconut baklava?
Coconut baklava usually contains filo pastry, shredded coconut, butter or another fat, and sugar syrup. Depending on the recipe, the filling may also include walnuts or pistachios, while the syrup may be flavored with lemon or rose water.
How is coconut baklava different from regular baklava?
Coconut baklava uses shredded coconut for its filling or topping, while many familiar baklava styles rely mainly on pistachios or walnuts. Coconut gives the pastry a distinct flavor and texture, but the layered filo and syrup remain central.
Where did coconut baklava originate?
Coconut baklava does not have a widely established, single place of origin. It is a variation on baklava, the layered pastry associated with several cuisines of the former Ottoman region, using coconut in place of or alongside more traditional nut fillings.
Should the syrup be hot or cold for coconut baklava?
For a crisp result, pour cooled syrup over freshly baked, hot coconut baklava. The temperature contrast helps the pastry absorb the syrup without losing as much of its crispness; add it gradually rather than flooding the tray.
Why does coconut baklava turn soggy?
Coconut baklava can turn soggy if it is underbaked or receives too much syrup. Bake until the layers are thoroughly golden, pour syrup on gradually, and let the dessert cool uncovered so trapped steam does not soften the filo.
How should you store coconut baklava?
Keep coconut baklava covered in a cool, dry place at room temperature. Refrigeration can make the filo firm and less crisp, while an airtight container helps prevent the syrup and coconut topping from drying out.
Can you freeze coconut baklava?
Yes, coconut baklava can be frozen in an airtight container, though the filo may be less crisp after thawing. Separate layers with parchment if needed, then let the pieces thaw at room temperature before serving.
What goes well with coconut baklava?
Coconut baklava pairs well with unsweetened tea or coffee, which balances its syrupy sweetness. Serve it in small pieces after a meal, or alongside fresh fruit if you want a lighter contrast to the rich pastry.
Coconut baklava Vitamins & Minerals
Vitamins
Vitamin E
0.5mg · 3% DV
Biotin
0.9µg · 3% DV
B1
0.03mg · 3% DV
Vitamin K
3.15µg · 3% DV
Minerals
Manganese
0.28mg · 12% DV
Copper
0.07mg · 8% DV
Phosphorus
40mg · 6% DV
Selenium
2.25µg · 4% DV
Sodium
74mg · 3% DV
Potassium ⭐
77mg · 2% DV
Coconut baklava Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Coconut baklava
To burn the 193 calories in 1 piece (medium) (45 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 Coconut baklava?
Coconut baklava is a variation on baklava, made with thin layers of filo pastry and coconut, then sweetened with syrup. It keeps baklava’s crisp, layered structure while coconut brings a distinct, fragrant note; recipes vary in how the coconut is layered or used as a topping.
It is sweet and syrupy, with crisp pastry around softer, moist layers. In Turkey and across parts of the Middle East, baklava is commonly served in small pieces with coffee or tea, after a meal, or for celebrations; this coconut version can be enjoyed the same way. It is an energy-dense dessert, with much of its energy coming from carbohydrates and fat. Serve a modest piece with unsweetened tea if you want to balance its sweetness.
How Nutritious Is Coconut baklava?
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 Coconut baklava 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 Coconut baklava Contain Allergens?
Contains these allergens:
Which Diets Is Coconut baklava Good For?
Vegan
— Not suitable
Vegetarian
✓ 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
Coconut baklava Fat Profile
SATURATED
4.68g
MONOUNSATURATED
2.75g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 131:1
Above the ideal 4:1 (131:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.