1 piece (medium) of Bougatsa (150 g) has 525 calories. That works out to 350 calories per 100 g. It contains 64.2 g of carbs, 9.3 g of protein, 26.1 g of fat and 1.7 g of fiber. Its 21.8 µg of Selenium covers 40% of the Daily Value. Its glycemic index is 68 (high), so it raises blood sugar quickly.

Bougatsa Nutrition Facts

Selected: 100 g

350

KCAL / 100G

Carbs

42.8g

· 16% DV

Protein

6.2g

· 12% DV

Fat

17.4g

· 22% DV

Fiber

1.1g

· 4% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 49% · Protein 7% · Fat 44%

Bougatsa Vitamins & Minerals

Vitamins

0.19mg · 15% DV

Biotin

4.1µg · 14% DV

B12

0.31µg · 13% DV

0.12mg · 10% DV

Minerals

Selenium

14.5µg · 26% DV

Phosphorus

121mg · 17% DV

Sodium

265mg · 12% DV

Iodine

18µg · 12% DV

How Nutritious Is Bougatsa?

Nutrient density

Low

29/ 100

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

20/ 100

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.

Bougatsa Glycemic Index

GLYCEMIC INDEX

High

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Bougatsa

To burn the 350 calories in 100 g:

🚶

87min

Walking (5 km/h)

🏃

36min

Running (8 km/h)

🚴

48min

Cycling

🏊

41min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Bougatsa 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 Bougatsa Contain Allergens?

Contains these allergens:

Gluten yes

Dairy yes

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Bougatsa Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Bougatsa Fat Profile

SATURATED

8.2g

MONOUNSATURATED

5.05g

POLYUNSATURATED

2.7g

⚖️

Omega 6:3 ratio 31.9:1

Above the ideal 4:1 (31.9:1).

Compare Bougatsa

🥐vs🍯

Bougatsa vs Caramel sauce30 kcal more per 100 g

→🥐vs🍫

Bougatsa vs Dark chocolate190 kcal fewer per 100 g

→🥐vs🍮

Bougatsa vs Höşmerim30 kcal more per 100 g

→🥐vs🍫

Bougatsa vs Chocolate sauce140 kcal more per 100 g

→

Foods Similar to Bougatsa

🍯

Caramel sauce

320 kcal

🍫

Dark chocolate

540 kcal

🍮

Höşmerim

320 kcal

🍫

Chocolate sauce

210 kcal

🍬

Fruit Leather

320 kcal

🍬

Pistachio Turkish Delight

370 kcal

🍮

Kazandibi

145 kcal

🍫

Milk Chocolate

535 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026