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Sauced phyllo pastry Calories

Energy-dense pastry with carbohydrates and fat

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

280kcal

GI

60medium

POTASSIUM · 100 G

115mg

FIBER · 100 G

1.5g

Quick answer

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.

Sauced phyllo pastry Nutrition Facts

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%

Sauced phyllo pastry nutrition facts table · 1 piece (medium) (120 g)

NutrientAmount% DV
Calories336 kcal
Total fat16.2 g21%
Saturated fat5.04 g25%
Trans fat0.12 g
Sodium612 mg27%
Total carbohydrate37.2 g14%
Fiber1.8 g6%
Protein9 g18%

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 Medium Sauced phyllo pastry?

ServingAmountCalories
1 piece (medium)120 g336 kcal
1 piece (small)60 g168 kcal
1 slice (thin)90 g252 kcal
100 g100 g280 kcal
1 serving (small)100 g280 kcal
1 slice (thick)150 g420 kcal
1 piece (large)180 g504 kcal
1 serving (medium)180 g504 kcal
1 piece (extra large)250 g700 kcal
1 serving (large)300 g840 kcal

Calculated from 280 calories per 100 g.

Frequently Asked Questions About Sauced phyllo pastry

How do you make sauced phyllo pastry?

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.

What goes into the sauce for sauced phyllo pastry?

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.

How do you keep sauced phyllo pastry crispy?

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.

Why does sauced phyllo pastry turn soggy?

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.

What fillings work well in sauced phyllo pastry?

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.

Can you assemble sauced phyllo pastry ahead of time?

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.

Can you freeze sauced phyllo pastry?

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.

How long does sauced phyllo pastry last in the fridge?

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.

How is sauced phyllo pastry different from ordinary phyllo pie?

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.

What should you serve with sauced phyllo pastry?

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.

Sauced phyllo pastry Vitamins & Minerals

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

Sauced phyllo pastry Glycemic Index

GLYCEMIC INDEX

60
Medium
0 Low5570100

GLYCEMIC LOAD

21.6
High

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

How to Burn Off Sauced phyllo pastry

To burn the 336 calories in 1 piece (medium) (120 g):

🚶

83min

Walking (5 km/h)

🏃

34min

Running (8 km/h)

🚴

46min

Cycling

🏊

39min

Swimming

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

What is Sauced phyllo pastry?

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.

How Nutritious Is Sauced phyllo pastry?

Nutrient density

Low

30/ 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

31/ 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 Sauced 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 Sauced phyllo pastry Contain Allergens?

Contains these allergens:

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

Which Diets Is Sauced phyllo pastry Good For?

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

Sauced phyllo pastry Fat Profile

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.