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Bird's nest baklava Calories
Traditional Turkish syrup-soaked pastry with nuts and thin phyllo
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Bird's nest baklava (40 g) has 173 calories. That works out to 432 calories per 100 g. It contains 19.9 g of carbs, 2.6 g of protein, 9.6 g of fat and 1 g of fiber. Its 0.2 mg of Manganese covers 9% of the Daily Value. Its glycemic index is 68 (medium), so it raises blood sugar at a moderate pace.
Bird's nest baklava Nutrition Facts
Selected: 1 piece (medium) · 40 g
173
KCAL / 40G
Carbs
19.9g
· 7% DV
Protein
2.6g
· 5% DV
Fat
9.6g
· 12% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 45% · Protein 6% · Fat 49%
Bird's nest baklava nutrition facts table · 1 piece (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 173 kcal | |
| Total fat | 9.6 g | 12% |
| Saturated fat | 3.64 g | 18% |
| Trans fat | 0.07 g | |
| Sodium | 67 mg | 3% |
| Total carbohydrate | 19.9 g | 7% |
| Fiber | 1 g | 4% |
| Protein | 2.6 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 Bird's nest baklava?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 40 g | 173 kcal |
| ½ piece (half) | 20 g | 86 kcal |
| 1 piece (small) | 25 g | 108 kcal |
| 1 ounce (small) | 28.4 g | 122 kcal |
| 1 piece (large) | 60 g | 259 kcal |
| 2 piece (double) | 80 g | 346 kcal |
| 1 serving (medium) | 90 g | 389 kcal |
| 100 g | 100 g | 432 kcal |
| 3 piece (triple) | 120 g | 518 kcal |
| 1 serving (large) | 140 g | 605 kcal |
Calculated from 432 calories per 100 g.
Frequently Asked Questions About Bird's nest baklava
What is Bird's nest baklava?
Bird's nest baklava is a syrup-soaked pastry shaped to resemble a small nest, with nuts usually tucked into its centre. It is a baklava variation rather than a separate kind of dough, and recipes differ in how they form the nest.
Is Bird's nest baklava the same as kataifi?
No, Bird's nest baklava is not always the same as kataifi. Many versions use thin phyllo folded or gathered into a nest, while some nest-shaped pastries use shredded kataifi dough. Check the pastry style in the recipe or bakery display.
How is Bird's nest baklava made?
Bird's nest baklava is made by arranging thin phyllo into small, gathered rounds, adding nuts in the centre, then baking and soaking the pastry with syrup. The exact shaping method varies, but the nest form is what distinguishes this version.
Where does Bird's nest baklava come from?
Bird's nest baklava is a Turkish-style variation of baklava, part of a wider family of layered, syrup-soaked pastries found across the region. Its precise origin is not consistently documented, so it is safer to describe it as a Turkish baklava variety.
What nuts are used in Bird's nest baklava?
Pistachios and walnuts are common fillings for Bird's nest baklava, though some recipes use other nuts. The filling sits in the centre of the pastry nest, where it stays visible after baking and gives each piece its characteristic appearance.
How do you keep Bird's nest baklava crisp?
Keep Bird's nest baklava in a tightly covered container in a cool, dry place after it has cooled. Humidity and excess syrup soften the phyllo, so avoid leaving it uncovered; refrigeration can also make the pastry lose its crisp texture.
Can you freeze Bird's nest baklava?
Yes, you can freeze Bird's nest baklava in an airtight, freezer-safe container, separating layers with parchment. Thaw it at room temperature while still covered to limit condensation. The pastry may be less crisp after thawing, especially if it has absorbed plenty of syrup.
How should Bird's nest baklava be served?
Serve Bird's nest baklava at room temperature, on its own or with unsweetened tea or coffee. Its syrup and nut filling make it rich enough without extra sauce or cream; small pieces are often served as part of a dessert spread.
Can Bird's nest baklava be made ahead for a party?
Yes, Bird's nest baklava can be prepared ahead and stored covered once it has cooled and absorbed the syrup. For the best texture, keep it in a cool, dry place and avoid adding extra syrup just before serving.
Can people with diabetes eat Bird's nest baklava?
People with diabetes can include Bird's nest baklava in their diet, but its syrup can raise blood glucose. Portion size and the rest of the meal matter; ask your doctor or dietitian how it fits your individual glucose-management plan.
Bird's nest baklava Vitamins & Minerals
Vitamins
Vitamin E
0.76mg · 5% DV
B1
0.04mg · 3% DV
Biotin
0.84µg · 3% DV
B3
0.44mg · 3% DV
Minerals
Manganese
0.21mg · 9% DV
Copper
0.07mg · 8% DV
Phosphorus
43mg · 6% DV
Magnesium
18mg · 4% DV
Sodium
67mg · 3% DV
Potassium ⭐
62mg · 2% DV
Bird's nest baklava Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bird's nest baklava
To burn the 173 calories in 1 piece (medium) (40 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 Bird's nest baklava?
Bird’s nest baklava is a Turkish pastry shaped by winding thin sheets of phyllo into a small nest, often with nuts tucked into the centre. It is baked until crisp, then soaked with syrup, giving it flaky edges and a sweet, tender middle.
In Turkey, it is served at celebrations, after meals or alongside tea, and you’ll also find it in Turkish bakeries abroad. The syrup and pastry make it an energy-dense dessert, while the nuts add some protein and fibre; a 100 g portion has 432 calories. Enjoy a small piece with unsweetened tea or coffee, especially if you’re serving other sweets too.
How Nutritious Is Bird's nest 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 Bird's nest 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 Bird's nest baklava Contain Allergens?
Contains these allergens:
Which Diets Is Bird's nest 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
Bird's nest baklava Fat Profile
SATURATED
3.64g
MONOUNSATURATED
3.04g
POLYUNSATURATED
2.08g
Omega 6:3 ratio 96:1
Above the ideal 4:1 (96:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.