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Layered phyllo, rich pistachio, syrup-soaked, unique 'midye' (mussel) shape baklava
CALORIES
GI
POTASSIUM
FIBER
Selected: 100 g
420
KCAL / 100G
Carbs
54g
· 52%
Protein
6.8g
· 7%
Fat
19g
· 41%
Fiber
2.4g
Vitamins
B1
0.09mg · 8% DV
Vitamin E
1.2mg · 8% DV
Biotin
2µg · 7% DV
B2
0.07mg · 5% DV
Minerals
Zinc
1mg · 9% DV
Phosphorus
62mg · 9% DV
Magnesium
32mg · 8% DV
Iron
1mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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
5.2g
MONOUNSATURATED
8.1g
POLYUNSATURATED
3.3g
Omega 6:3 ratio 32.5:1
Above the ideal 4:1 (32.5:1).
Its shell-like form comes from folding thin pastry into layered pockets around the pistachio filling. The shape helps hold syrup and filling between the layers, creating a dense, layered bite.
It is best served at room temperature, when the syrup and pastry layers are balanced. Excess heat can soften the buttery layers, while serving it straight from the refrigerator can make the pastry seem firm.
Unsweetened Turkish coffee, espresso, or plain black tea can offset its rich syrupy sweetness. Sweetened drinks tend to make the overall flavour feel heavier.
Plain yogurt or a low-sugar ice cream can provide a cool contrast to the syrup and rich pastry. Add ice cream just before serving so the pastry does not become soggy.
For short storage, keep it in an airtight container in a cool, dry place; refrigeration can firm up the fat and make the pastry less tender. In very hot weather, refrigeration may be necessary, but letting it stand briefly at room temperature before eating improves the texture.
Yes, though freezing and thawing may reduce the crispness of the pastry. Freeze individual portions in airtight packaging and thaw them at room temperature for the best result.
Too much syrup, humidity, or storing it while warm in a closed container can soften the layers. Fresh baklava should have distinct pastry layers and a syrupy interior without being wet or mushy.
The core ingredients are similar, but mussel baklava uses a different folding method and shape. This changes how the pastry, pistachio filling, and syrup are distributed in each bite.
Because it is syrupy and rich in fat, eating it immediately before exercise may feel heavy for some people. If included before training, a small serving with enough time to digest is usually more comfortable.
It is not suitable for people with allergies to gluten, dairy, or tree nuts, and cross-contact can also be a concern. People managing blood sugar or prone to digestive discomfort may want to limit portion size and frequency.
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Nutrition data compiled from USDA FoodData Central and scientific sources.