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Energy-dense pastry with carbohydrates and fat
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Sauced phyllo pastry (120 g) has 336 calories. That works out to 280 calories per 100 g. It contains 37.2 g of carbs, 9 g of protein, 16.2 g of fat and 1.8 g of fiber. Its 20.4 µg of Selenium covers 37% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 120 g
336
KCAL / 120G
Carbs
37.2g
· 14% DV
Protein
9g
· 18% DV
Fat
16.2g
· 21% 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 45% · Protein 11% · Fat 44%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 336 kcal | |
| Total fat | 16.2 g | 21% |
| Saturated fat | 5.04 g | 25% |
| Trans fat | 0.12 g | |
| Sodium | 612 mg | 27% |
| Total carbohydrate | 37.2 g | 14% |
| Fiber | 1.8 g | 6% |
| Protein | 9 g | 18% |
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) | 120 g | 336 kcal |
| 1 piece (small) | 60 g | 168 kcal |
| 1 slice (thin) | 90 g | 252 kcal |
| 100 g | 100 g | 280 kcal |
| 1 serving (small) | 100 g | 280 kcal |
| 1 slice (thick) | 150 g | 420 kcal |
| 1 piece (large) | 180 g | 504 kcal |
| 1 serving (medium) | 180 g | 504 kcal |
| 1 piece (extra large) | 250 g | 700 kcal |
| 1 serving (large) | 300 g | 840 kcal |
Calculated from 280 calories per 100 g.
Sauced phyllo pastry is made by layering phyllo sheets with a pourable mixture and adding a filling if desired. Brush or drizzle the sauce between the sheets, top the pastry with more sauce, then bake until browned and cooked through.
The sauce for sauced phyllo pastry commonly combines milk or yogurt with oil and sometimes egg. Recipes vary, so use milk for a thinner coating or yogurt for a richer, tangier result.
To keep sauced phyllo pastry crisp, use just enough sauce to coat the sheets and bake it in a preheated oven until golden. Leave it uncovered after baking; covering it traps steam and softens the crisp top.
Sauced phyllo pastry turns soggy when the sheets absorb too much liquid, the filling is watery, or the pastry is underbaked. Drain moist fillings well and spread the sauce evenly rather than letting it pool in the dish.
Cheese, spinach, potato, and seasoned meat all work well in sauced phyllo pastry. Cook or drain wet fillings before layering them, so excess moisture does not make the bottom sheets gummy.
Yes, you can assemble sauced phyllo pastry ahead and keep it covered in the refrigerator until baking. The sheets will absorb more sauce as they stand, so add only a light finishing drizzle just before it goes into the oven.
Yes, sauced phyllo pastry can be frozen baked or unbaked in an airtight container. Separate portions if freezing leftovers; bake unbaked pastry from thawed for more even cooking, and reheat baked pieces in the oven to restore some crispness.
Cooked sauced phyllo pastry keeps for about three days in the refrigerator when stored covered. Refrigerate it once it has cooled, and reheat portions until hot throughout rather than leaving the pastry out for extended periods.
Sauced phyllo pastry has a liquid mixture brushed or poured between its sheets, which gives the inside a softer, more moist texture. Other phyllo pies may use only oil or butter between the layers and stay crispier throughout.
Serve sauced phyllo pastry with a crisp salad, yogurt, or a light soup to balance its rich, layered texture. For a Turkish-style meal, ayran is also a common pairing.
Vitamins
B2
0.24mg · 18% DV
B1
0.22mg · 18% DV
Biotin
5.4µg · 18% DV
B12
0.38µg · 16% DV
Minerals
Selenium
20µg · 36% DV
Sodium
612mg · 27% DV
Phosphorus
174mg · 25% DV
Manganese
0.5mg · 22% DV
Potassium ⭐
138mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 336 calories in 1 piece (medium) (120 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.
Sauced phyllo pastry is a Turkish-style börek made by coating or layering thin pastry sheets with a pourable sauce before baking. The sauce varies by recipe, and the pastry may be left plain or made with a filling such as cheese or potato. It is best understood as a family of home-style preparations rather than one fixed recipe.
Baked until golden, the layers turn tender where they absorb the sauce, with a lightly crisp top. In Turkey it is often sliced for breakfast, tea time or a simple meal; elsewhere, it works well as a savoury snack or part of a shared brunch. It is an energy-dense pastry, with much of its nourishment coming from carbohydrates and fat. Pair it with salad or fresh vegetables for a lighter-feeling plate.
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
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
5.04g
MONOUNSATURATED
6.6g
POLYUNSATURATED
3.12g
Omega 6:3 ratio 28.8:1
Above the ideal 4:1 (28.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.