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Detailed nutrition analysis with calories, glycemic index, vitamins and minerals.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Kavala cookies (unsweetened) (30 g) has 132 calories. That works out to 440 calories per 100 g. It contains 14.4 g of carbs, 2.5 g of protein, 7.2 g of fat and 1.1 g of fiber. Its 0.2 mg of Manganese covers 8% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 30 g
132
KCAL / 30G
Carbs
14.4g
· 5% DV
Protein
2.5g
· 5% DV
Fat
7.2g
· 9% 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 44% · Protein 8% · Fat 48%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 2.04 g | 10% |
| Trans fat | 0.01 g | |
| Sodium | 54 mg | 2% |
| Total carbohydrate | 14.4 g | 5% |
| Fiber | 1.1 g | 4% |
| Protein | 2.5 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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 132 kcal |
| 1 piece (mini) | 15 g | 66 kcal |
| 1 piece (small) | 20 g | 88 kcal |
| 1 piece (large) | 45 g | 198 kcal |
| 2 piece (double) | 60 g | 264 kcal |
| 100 g | 100 g | 440 kcal |
| 1 serving (whole) | 100 g | 440 kcal |
| 1 pack (medium) | 150 g | 660 kcal |
| 1 pack (large) | 250 g | 1100 kcal |
Calculated from 440 calories per 100 g.
Kavala cookies (unsweetened) are a less-sweet version of the crumbly almond cookies associated with Kavala, Greece. Recipes commonly combine almonds, flour and butter; some use a sweetener, so “unsweetened” does not always mean every recipe has identical ingredients.
Kavala cookies are named for Kavala, a city in Greece, and are traditionally associated with Greek baking. They are also widely enjoyed in Turkey, where they are sold in bakeries and served with tea or coffee.
The buttery dough and almonds give Kavala cookies their tender, crumbly texture. Mixing the dough only until it comes together helps keep the cookies delicate; overworking it can make them tougher.
Kavala cookies are a specific style of almond cookie associated with Kavala, often made with a rich, crumbly dough and a crescent-like shape. Other almond cookies can use different proportions, shapes and textures.
Kavala cookies are often shaped into crescents before baking, though recipes and bakery styles vary. The unsweetened version may not have the traditional dusting of powdered sugar, which is one reason it looks different from sweeter versions.
You can use almond flour in Kavala cookies, but it changes the texture and may make the dough more fragile. Chopped or ground almonds are common in traditional-style recipes and give the cookies a more noticeable almond bite.
Let Kavala cookies (unsweetened) cool completely, then keep them in an airtight container in a cool, dry place. Moisture softens their crisp texture, so avoid storing them while warm or alongside foods that release moisture.
Yes, Kavala cookies freeze well once fully cooled. Store them in a sealed freezer-safe container and thaw them at room temperature; if they soften, a brief warm-up in the oven can help restore some crispness.
Kavala cookies pair well with coffee or tea, which balance their buttery almond flavor. The unsweetened version also works alongside fresh fruit, while serving it with very sweet accompaniments can overpower its more restrained taste.
Not necessarily. “Unsweetened” may mean no sugar was added, but ingredients such as flour can contain small amounts of naturally occurring sugars. Some recipes also use a non-sugar sweetener instead of regular sugar.
Vitamins
Vitamin E
0.63mg · 4% DV
B2
0.04mg · 3% DV
Biotin
0.75µg · 3% DV
B5
0.12mg · 2% DV
Minerals
Manganese
0.18mg · 8% DV
Copper
0.05mg · 6% DV
Phosphorus
29mg · 4% DV
Selenium
2.1µg · 4% DV
Sodium
54mg · 2% DV
Potassium ⭐
51mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 132 calories in 1 piece (medium) (30 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.
Kavala cookies (unsweetened) take their name from the Greek city of Kavala. They are a version of the buttery, almond-rich biscuit made without added sugar; flour, almonds and butter give the dough its characteristic richness. Baked until lightly golden, they are crumbly and crisp at the edges, with a fragrant nutty taste.
In Greece they are commonly served with coffee or tea, and are also popular as a gift; elsewhere, they fit naturally alongside a hot drink or on a biscuit plate. Without added sugar does not mean low in energy: flour supplies carbohydrates, while almonds and butter make these cookies energy-dense. Enjoy one with unsweetened tea or coffee for a less sweet pairing.
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.
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.
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.
Contains these allergens:
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
SATURATED
2.04g
MONOUNSATURATED
3.06g
POLYUNSATURATED
1.23g
Omega 6:3 ratio 48:1
Above the ideal 4:1 (48:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.