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Lightly fried phyllo pastry Calories

Phyllo pastry cooked in a pan with a small amount of oil; nutrition varies with the filling and recipe.

CALORIES · 100 G

320kcal

GI

60medium

POTASSIUM · 100 G

115mg

FIBER · 100 G

1.8g

Quick answer

100 g of Lightly fried phyllo pastry has 320 calories. It contains 47 g of carbs, 8.2 g of protein, 10.5 g of fat and 1.8 g of fiber. Its 20 µg of Selenium covers 36% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.

Lightly fried phyllo pastry Nutrition Facts

Selected: 100 g

320

KCAL / 100G

Carbs

47g

· 17% DV

Protein

8.2g

· 16% DV

Fat

10.5g

· 13% DV

Fiber

1.8g

· 6% DV

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

Calories come from: Carbs 60% · Protein 10% · Fat 30%

Lightly fried phyllo pastry nutrition facts table · 100 g

NutrientAmount% DV
Calories320 kcal
Total fat10.5 g13%
Saturated fat2.1 g11%
Trans fat0.05 g
Sodium500 mg22%
Total carbohydrate47 g17%
Fiber1.8 g6%
Protein8.2 g16%

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 Serving of Lightly fried phyllo pastry?

ServingAmountCalories
1 serving (medium)100 g320 kcal
1 ounce (medium)28.4 g91 kcal
1 slice (thin)60 g192 kcal
1 piece (small)70 g224 kcal
1 slice (thick)90 g288 kcal
100 g100 g320 kcal
1 piece (medium)100 g320 kcal
1 piece (large)140 g448 kcal
1 serving (large)180 g576 kcal

Calculated from 320 calories per 100 g.

Frequently Asked Questions About Lightly fried phyllo pastry

How do you make lightly fried phyllo pastry in a pan?

Lightly fried phyllo pastry is made by layering or folding phyllo around a filling, brushing it with a little oil, and cooking it in a heated pan. Use moderate heat and turn it so both sides brown without scorching.

How do you keep lightly fried phyllo pastry crispy?

Lightly fried phyllo pastry stays crisp when the pan is hot and the filling is not watery. Cook it uncovered so steam can escape, and avoid overcrowding the pan; trapped moisture softens the layers.

What fillings work best in lightly fried phyllo pastry?

Cheese, spinach, potato, and cooked minced meat all work well in lightly fried phyllo pastry. Cool cooked fillings before wrapping, and drain wet ingredients so they do not make the phyllo soggy or cause it to split.

Can you use frozen phyllo for lightly fried phyllo pastry?

Yes, thaw frozen phyllo completely before making lightly fried phyllo pastry, keeping it covered while you work so it does not dry out. Separate the sheets gently; brittle or partly frozen sheets are more likely to crack.

Why does lightly fried phyllo pastry fall apart in the pan?

Lightly fried phyllo pastry often falls apart when the sheets are too dry, the filling is too wet, or the parcel is overfilled. Keep unused phyllo covered, seal the edges, and turn each piece gently with a wide spatula.

Can you make lightly fried phyllo pastry without an oven?

Yes, lightly fried phyllo pastry is designed to cook in a pan and does not require an oven. Use a nonstick or well-seasoned skillet and moderate heat so the layers cook through before the outside becomes too dark.

How do you store leftover lightly fried phyllo pastry?

Store leftover lightly fried phyllo pastry in a covered container in the refrigerator once it has cooled. If the filling contains meat, cheese, or egg, refrigerate it promptly rather than leaving it out for an extended period.

What is the best way to reheat lightly fried phyllo pastry?

Reheat lightly fried phyllo pastry in a dry skillet over low to medium heat, turning it once. The pan helps restore some crispness; a microwave is quicker but tends to make the pastry soft.

Can you freeze lightly fried phyllo pastry?

Yes, you can freeze lightly fried phyllo pastry after it has cooled. Separate pieces with parchment or wrap them individually to prevent sticking, then reheat from thawed in a skillet for a crisper result.

What should you serve with lightly fried phyllo pastry?

Serve lightly fried phyllo pastry with yogurt, a fresh salad, or a simple vegetable side. A savory cheese-filled version also pairs well with soup, while a meat-filled one can be served as part of a meal.

Lightly fried phyllo pastry Vitamins & Minerals

Vitamins

B1

0.28mg · 23% DV

B3

2.1mg · 13% DV

B2

0.12mg · 9% DV

Biotin

2.4µg · 8% DV

Minerals

Selenium

20µg · 36% DV

Sodium

500mg · 22% DV

Manganese

0.45mg · 20% DV

Phosphorus

95mg · 14% DV

Potassium ⭐

115mg · 3% DV

Lightly fried phyllo pastry Glycemic Index

GLYCEMIC INDEX

60
Medium
0 Low5570100

GLYCEMIC LOAD

28
High

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

How to Burn Off Lightly fried phyllo pastry

To burn the 320 calories in 100 g:

🚶

79min

Walking (5 km/h)

🏃

33min

Running (8 km/h)

🚴

44min

Cycling

🏊

37min

Swimming

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

What is Lightly fried phyllo pastry?

Lightly fried phyllo pastry is a pan-cooked version of Turkish yufka böreği: thin sheets of dough are folded or rolled around a filling, often cheese, potato, spinach or minced meat, then cooked with a little oil. The filling and shape vary from household to household, and the pastry can be made as a single large piece or individual portions.

It is lightly crisp outside and tender within, and is commonly served warm for breakfast, alongside tea, or as a snack in Turkey. For English-speaking readers, it also works as a shareable savoury bite with a salad or yoghurt. The pastry is mainly a source of carbohydrates; its fat and protein depend on the cooking oil and filling. Use a measured amount of oil and a vegetable-based filling for a lighter version.

How Nutritious Is Lightly fried phyllo pastry?

Nutrient density

Low

20/ 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

29/ 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 Lightly fried phyllo pastry 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 Lightly fried phyllo pastry Contain Allergens?

Contains these allergens:

Gluten yes
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Lightly fried phyllo pastry Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

— Not suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Lightly fried phyllo pastry Fat Profile

SATURATED

2.1g

MONOUNSATURATED

4.3g

POLYUNSATURATED

2.4g

⚖️

Omega 6:3 ratio 27.5:1

Above the ideal 4:1 (27.5:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.