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Gluten-free phyllo Calories
Thin, crisp, gluten-free pastry; used in savory and sweet dishes
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Gluten-free phyllo (40 g) has 116 calories. That works out to 290 calories per 100 g. It contains 24.8 g of carbs, 1 g of protein, 1.4 g of fat and 1.2 g of fiber. Its glycemic index is 75 (high), so it raises blood sugar quickly.
Gluten-free phyllo Nutrition Facts
Selected: 1 piece (medium) · 40 g
116
KCAL / 40G
Carbs
24.8g
· 9% DV
Protein
1g
· 2% DV
Fat
1.4g
· 2% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 86% · Protein 3% · Fat 11%
Gluten-free phyllo nutrition facts table · 1 piece (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 116 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0 g | |
| Sodium | 136 mg | 6% |
| Total carbohydrate | 24.8 g | 9% |
| Fiber | 1.2 g | 4% |
| Protein | 1 g | 2% |
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 Gluten-free phyllo?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 40 g | 116 kcal |
| 1 slice (thin) | 20 g | 58 kcal |
| 1 piece (small) | 25 g | 73 kcal |
| 1 slice (thick) | 35 g | 102 kcal |
| 1 serving (medium) | 50 g | 145 kcal |
| 1 piece (large) | 60 g | 174 kcal |
| 2 piece (double) | 80 g | 232 kcal |
| 100 g | 100 g | 290 kcal |
| 1 serving (large) | 100 g | 290 kcal |
Calculated from 290 calories per 100 g.
Frequently Asked Questions About Gluten-free phyllo
What is gluten-free phyllo made from?
Gluten-free phyllo is usually made with gluten-free flours, starches, or a blend of both; rice and corn ingredients are common. Recipes differ by product, and some include binders to help the delicate sheets hold together.
Can you use gluten-free phyllo for spanakopita?
Yes, gluten-free phyllo works for spanakopita. Drain the spinach filling well and keep unused sheets covered while assembling, since gluten-free pastry can dry out and tear more easily than conventional phyllo.
How do you stop gluten-free phyllo from tearing?
Keep gluten-free phyllo covered while you work and separate the sheets gently. If it is frozen, thaw it as directed on the package; a sheet that has dried out can be briefly covered with a damp cloth.
Can people with celiac disease eat gluten-free phyllo?
Yes, if the gluten-free phyllo is suitable for people with celiac disease and protected from gluten cross-contact. Check that the product is specifically labeled gluten-free, and avoid pastry prepared with shared utensils or surfaces.
Can gluten-free phyllo be used to make baklava?
Yes, gluten-free phyllo can be used for baklava. Handle the sheets gently as you layer them, and add syrup gradually because gluten-free pastry may soften differently from traditional wheat phyllo.
How should you thaw gluten-free phyllo?
Thaw gluten-free phyllo according to the package directions, since recommended methods vary by product. Keep the sheets covered after thawing and use them promptly so their edges do not dry out while you assemble your dish.
How do you store gluten-free phyllo after opening?
After opening, wrap gluten-free phyllo tightly or place it in an airtight container and refrigerate it. Follow the package’s storage instructions and use it before the remaining sheets dry out or show signs of spoilage.
Can you freeze gluten-free phyllo?
Yes, gluten-free phyllo can be frozen. Separate sheets with parchment paper if needed, seal them in an airtight package, and thaw them according to the package directions before use.
What can you brush between gluten-free phyllo sheets?
You can brush gluten-free phyllo with melted butter or oil, depending on the recipe. Use a light, even coating rather than soaking the sheets, which can make delicate pastry harder to handle.
What is the best way to use gluten-free phyllo for savory pies?
For savory pies, layer gluten-free phyllo in a lightly greased pan, keeping the sheets covered until each one is used. Choose a well-drained filling so excess moisture does not make the pastry soggy.
Gluten-free phyllo Vitamins & Minerals
Vitamins
B1
0.02mg · 2% DV
B5
0.04mg · 1% DV
B3
0.12mg · 1% DV
B6
0.01mg · 1% DV
Minerals
Sodium
136mg · 6% DV
Manganese
0.08mg · 3% DV
Copper
0.02mg · 2% DV
Phosphorus
12mg · 2% DV
Potassium ⭐
16mg · 0% DV
Gluten-free phyllo Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Gluten-free phyllo
To burn the 116 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 Gluten-free phyllo?
Gluten-free phyllo is a gluten-free take on the very thin Turkish yufka sheets used for börek and other baked dishes. It is made with alternative flours, such as rice or corn, and the ingredients and flexibility vary by product. Like traditional yufka, the sheets are layered or filled, though they may be more delicate to handle. Use it for savoury pastries with cheese, vegetables or meat, or for sweet fillings. In Turkey, börek is commonly served at breakfast or with tea; elsewhere, it also makes an easy snack or light meal alongside salad. With 62 g of carbohydrates per 100 g, it is chiefly a source of starch. A modest amount of oil and a generous vegetable filling make for a lighter bake.
How Nutritious Is Gluten-free phyllo?
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 Gluten-free phyllo 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 Gluten-free phyllo Contain Allergens?
No known major allergens
Which Diets Is Gluten-free phyllo Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Gluten-free phyllo Fat Profile
SATURATED
0.24g
MONOUNSATURATED
0.4g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 32:1
Above the ideal 4:1 (32:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.