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Traditional Greek ring-shaped biscuit
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 136 kcal | |
| Total fat | 5.4 g | 7% |
| Saturated fat | 1.92 g | 10% |
| Trans fat | 0.06 g | |
| Sodium | 126 mg | 5% |
| Total carbohydrate | 19.4 g | 7% |
| Fiber | 0.6 g | 2% |
| Protein | 2.4 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) | 25 g | 113 kcal |
| 1 piece (mini) | 12 g | 54 kcal |
| 1 piece (small) | 18 g | 81 kcal |
| 2 piece (medium) | 30 g | 136 kcal |
| 1 piece (large) | 40 g | 181 kcal |
| 2 piece (large) | 50 g | 226 kcal |
| 1 serving (double) | 60 g | 271 kcal |
| 100 g | 100 g | 452 kcal |
| 1 pack (large) | 100 g | 452 kcal |
Calculated from 452 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 136 calories in 2 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.
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.
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
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.