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Phyllo pastry cooked in a pan with a small amount of oil; nutrition varies with the filling and recipe.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 320 kcal | |
| Total fat | 10.5 g | 13% |
| Saturated fat | 2.1 g | 11% |
| Trans fat | 0.05 g | |
| Sodium | 500 mg | 22% |
| Total carbohydrate | 47 g | 17% |
| Fiber | 1.8 g | 6% |
| Protein | 8.2 g | 16% |
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 serving (medium) | 100 g | 320 kcal |
| 1 ounce (medium) | 28.4 g | 91 kcal |
| 1 slice (thin) | 60 g | 192 kcal |
| 1 piece (small) | 70 g | 224 kcal |
| 1 slice (thick) | 90 g | 288 kcal |
| 100 g | 100 g | 320 kcal |
| 1 piece (medium) | 100 g | 320 kcal |
| 1 piece (large) | 140 g | 448 kcal |
| 1 serving (large) | 180 g | 576 kcal |
Calculated from 320 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 320 calories in 100 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.
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.
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
— 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
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.