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Phyllo Rolls Calories
Traditional pastry made with thin phyllo dough, filled with various fillings, usually baked.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Phyllo Rolls (70 g) has 189 calories. That works out to 270 calories per 100 g. It contains 23.8 g of carbs, 4.2 g of protein, 8.4 g of fat and 1.5 g of fiber. Its 4.9 µg of Selenium covers 9% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Phyllo Rolls Nutrition Facts
Selected: 2 piece (medium) · 70 g
189
KCAL / 70G
Carbs
23.8g
· 9% DV
Protein
4.2g
· 8% DV
Fat
8.4g
· 11% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 9% · Fat 40%
Phyllo Rolls nutrition facts table · 2 piece (medium) (70 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 189 kcal | |
| Total fat | 8.4 g | 11% |
| Saturated fat | 2.24 g | 11% |
| Trans fat | 0.06 g | |
| Sodium | 245 mg | 11% |
| Total carbohydrate | 23.8 g | 9% |
| Fiber | 1.5 g | 5% |
| Protein | 4.2 g | 8% |
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 2 Pieces of Phyllo Rolls?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 70 g | 189 kcal |
| 1 piece (thin) | 25 g | 68 kcal |
| 1 piece (small) | 35 g | 95 kcal |
| 1 piece (thick) | 50 g | 135 kcal |
| 100 g | 100 g | 270 kcal |
| 1 serving (medium) | 100 g | 270 kcal |
| 3 piece (large) | 105 g | 284 kcal |
| 4 piece (jumbo) | 140 g | 378 kcal |
Calculated from 270 calories per 100 g.
Frequently Asked Questions About Phyllo Rolls
What are Phyllo Rolls made of?
Phyllo Rolls are made by wrapping thin sheets of phyllo pastry around a filling, then usually baking them. Fillings vary widely and can include cheese, vegetables, meat, or herbs; the pastry itself is layered and delicate.
How do you keep Phyllo Rolls crispy?
Keep Phyllo Rolls crisp by using a well-drained filling, leaving space between rolls on the baking tray, and serving them soon after baking. Covering hot rolls traps steam and softens the pastry.
Can you make Phyllo Rolls ahead of time?
Yes, you can assemble Phyllo Rolls ahead and refrigerate them briefly before baking. Cover them so the pastry does not dry out, and avoid adding wet sauces until serving to prevent soggy layers.
Can Phyllo Rolls be frozen?
Yes, Phyllo Rolls can be frozen before baking. Freeze them in a single layer first, then transfer them to a sealed container; bake from frozen and allow extra time for the filling and pastry to heat through.
What is the difference between Phyllo Rolls and spring rolls?
Phyllo Rolls use thin, flaky phyllo pastry, while spring rolls are typically wrapped in a different, sturdier wrapper and often fried. Their fillings can overlap, but the wrapper gives them distinct textures and cooking methods.
Why do Phyllo Rolls turn soggy?
Phyllo Rolls turn soggy when the filling releases too much moisture, the rolls are crowded, or steam gets trapped after baking. Drain cooked vegetables and let the rolls cool uncovered if you are not serving them right away.
What fillings work best in Phyllo Rolls?
Phyllo Rolls work well with firm, fairly dry fillings such as seasoned cheese, cooked spinach, potatoes, or minced meat. Cool hot fillings before wrapping so they do not soften the pastry or make it tear.
How do you reheat leftover Phyllo Rolls?
Reheat leftover Phyllo Rolls in an oven or air fryer until hot and crisp again. A microwave warms them quickly but usually makes the pastry soft, so it is less suitable when you want to restore the crunch.
What should you serve with Phyllo Rolls?
Serve Phyllo Rolls with plain yogurt, a herbed yogurt dip, or a fresh salad. Choose a dip to match the filling, and serve it on the side rather than pouring it over the pastry.
Can Phyllo Rolls be baked instead of fried?
Yes, Phyllo Rolls are commonly baked, which gives the pastry a crisp finish without submerging the rolls in oil. Brush or lightly spray the outside with oil so the layers brown evenly.
Phyllo Rolls Vitamins & Minerals
Vitamins
B1
0.09mg · 8% DV
B3
0.91mg · 6% DV
B2
0.06mg · 5% DV
Biotin
1.4µg · 5% DV
Minerals
Sodium
245mg · 11% DV
Selenium
4.9µg · 9% DV
Manganese
0.15mg · 7% DV
Phosphorus
46mg · 7% DV
Potassium ⭐
67mg · 2% DV
Phyllo Rolls Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Phyllo Rolls
To burn the 189 calories in 2 piece (medium) (70 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.
What is Phyllo Rolls?
Phyllo Rolls are made by wrapping thin sheets of dough around a filling and usually baking them. Fillings vary—cheese, vegetables or meat are all possibilities—so the rolls can be adapted to what is available. They belong to the family of Turkish and eastern Mediterranean savoury pastries made with delicate, layered dough.
The outside is crisp and flaky, while the centre stays tender and takes on the flavour of its filling. In Turkey they may be served at breakfast, with tea, or as part of a meal; elsewhere, they work well as a snack or a party appetiser. Their nutritional profile is shaped largely by the pastry, with carbohydrates and fat alongside some protein from the filling. Pair them with salad or yoghurt, or use a vegetable-rich filling and less oil for a lighter version.
How Nutritious Is Phyllo Rolls?
Nutrient density
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.
Satiety score
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.
Is Phyllo Rolls 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 Phyllo Rolls Contain Allergens?
Contains these allergens:
Which Diets Is Phyllo Rolls 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
Phyllo Rolls Fat Profile
SATURATED
2.24g
MONOUNSATURATED
3.57g
POLYUNSATURATED
1.61g
Omega 6:3 ratio 49:1
Above the ideal 4:1 (49:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.