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Koulouria Calories

Traditional Greek ring-shaped biscuit

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

452kcal

GI

68medium

POTASSIUM · 100 G

125mg

FIBER · 100 G

2.1g

Quick answer

2 piece (medium) of Koulouria (30 g) has 136 calories. That works out to 452 calories per 100 g. It contains 19.4 g of carbs, 2.4 g of protein, 5.4 g of fat and 0.6 g of fiber. Its 0.1 mg of B1 covers 11% of the Daily Value. Its glycemic index is 68 (medium), so it raises blood sugar at a moderate pace.

Koulouria Nutrition Facts

Selected: 2 piece (medium) · 30 g

136

KCAL / 30G

Carbs

19.4g

· 7% DV

Protein

2.4g

· 5% DV

Fat

5.4g

· 7% DV

Fiber

0.6g

· 2% DV

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

Calories come from: Carbs 57% · Protein 7% · Fat 36%

Koulouria nutrition facts table · 2 piece (medium) (30 g)

NutrientAmount% DV
Calories136 kcal
Total fat5.4 g7%
Saturated fat1.92 g10%
Trans fat0.06 g
Sodium126 mg5%
Total carbohydrate19.4 g7%
Fiber0.6 g2%
Protein2.4 g5%

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 Koulouria?

ServingAmountCalories
1 piece (medium)25 g113 kcal
1 piece (mini)12 g54 kcal
1 piece (small)18 g81 kcal
2 piece (medium)30 g136 kcal
1 piece (large)40 g181 kcal
2 piece (large)50 g226 kcal
1 serving (double)60 g271 kcal
100 g100 g452 kcal
1 pack (large)100 g452 kcal

Calculated from 452 calories per 100 g.

Frequently Asked Questions About Koulouria

What is Koulouria?

Koulouria are traditional Greek ring-shaped biscuits, usually sweet and crisp rather than bread-like. Recipes vary, but commonly use flour, fat, sugar, and eggs; they are often served as a snack with coffee or tea.

Are Koulouria the same as Greek koulouri?

No. Sweet Koulouria are biscuits, while a Greek koulouri is typically a sesame-topped bread ring with a chewy crumb. The names and shapes are similar, but the ingredients, texture, and usual way of eating them differ.

What are Koulouria made of?

Koulouria are commonly made with flour, sugar, eggs, and butter or another fat. Some recipes add orange zest or vanilla, and others use sesame; the exact ingredients vary between Greek regions and household recipes.

How do you make Koulouria?

To make Koulouria, mix a dough from flour, sugar, eggs, and fat, shape it into rings, and bake until lightly golden. Let the biscuits cool before serving, since they become crisper as they cool.

Are Koulouria sweet or savory?

The Koulouria described here are sweet biscuits, often flavored with ingredients such as orange or vanilla. The name can refer to different Greek baked goods, though, so some savory ring-shaped versions are also found.

Why did my Koulouria turn out hard?

Koulouria can become hard if they are overbaked or if too much flour is worked into the dough. They may feel slightly soft straight from the oven, then crisp as they cool, so avoid baking them until deeply browned.

Are Koulouria an Easter food in Greece?

Some Greek Koulouria, especially koulourakia-style cookies, are traditionally made for Easter. They are not limited to the holiday, however; ring-shaped sweet versions are also enjoyed throughout the year with coffee or tea.

What do you serve with Koulouria?

Koulouria are commonly served with Greek coffee, tea, or another hot drink. Their crisp texture also makes them suitable for dipping, and they can be added to a platter of Greek sweets when hosting.

How should you store Koulouria?

Store fully cooled Koulouria in an airtight container at room temperature, away from moisture. Keeping them sealed helps preserve their crisp texture; if they soften, briefly warming them in the oven can help crisp them up again.

Can you freeze Koulouria?

Yes, baked Koulouria can be frozen once completely cool. Seal them in a freezer-safe container or bag, thaw at room temperature, and briefly warm them in the oven if you want to restore some crispness.

Koulouria Vitamins & Minerals

Vitamins

B1

0.13mg · 11% DV

Biotin

2.1µg · 7% DV

B3

0.96mg · 6% DV

Folate

24µg · 6% DV

Minerals

Selenium

6µg · 11% DV

Manganese

0.13mg · 6% DV

Copper

0.05mg · 6% DV

Sodium

126mg · 5% DV

Potassium ⭐

38mg · 1% DV

Koulouria Glycemic Index

GLYCEMIC INDEX

68
Medium
0 Low5570100

GLYCEMIC LOAD

3
Low

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

How to Burn Off Koulouria

To burn the 136 calories in 2 piece (medium) (30 g):

🚶

34min

Walking (5 km/h)

🏃

14min

Running (8 km/h)

🚴

19min

Cycling

🏊

16min

Swimming

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

What is Koulouria?

Koulouria are traditional Greek ring-shaped biscuits, made by shaping a sweet dough into loops and baking it. Recipes vary, but the dough commonly includes flour, sugar and fat, with some versions also using eggs. They tend to be mildly sweet, with a crisp or crumbly bite.

In Greece, they make a familiar accompaniment to coffee; you can also serve them with tea as a small snack. A modest portion helps keep their energy contribution in perspective: a 30 g serving provides about 136 kcal. Pair one with fresh fruit or yogurt for a more substantial snack.

How Nutritious Is Koulouria?

Nutrient density

Low

25/ 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

23/ 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.

Is Koulouria 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 Koulouria 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 Koulouria 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

Koulouria Fat Profile

SATURATED

1.92g

MONOUNSATURATED

2.16g

POLYUNSATURATED

0.99g

⚖️

Omega 6:3 ratio 46.5:1

Above the ideal 4:1 (46.5:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.