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Vegan künefe Calories
Vegan syrup-soaked pastry dessert
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Vegan künefe has 332 calories. It contains 57.8 g of carbs, 4.2 g of protein, 10.2 g of fat and 2.1 g of fiber. Its 0.4 mg of Manganese covers 18% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Vegan künefe Nutrition Facts
Selected: 100 g
332
KCAL / 100G
Carbs
57.8g
· 21% DV
Protein
4.2g
· 8% DV
Fat
10.2g
· 13% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 5% · Fat 27%
Vegan künefe nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 332 kcal | |
| Total fat | 10.2 g | 13% |
| Saturated fat | 3.1 g | 16% |
| Trans fat | 0 g | |
| Sodium | 178 mg | 8% |
| Total carbohydrate | 57.8 g | 21% |
| Fiber | 2.1 g | 8% |
| 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 1 Medium Vegan künefe?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 100 g | 332 kcal |
| 1 piece (small) | 60 g | 199 kcal |
| 1 slice (thin) | 75 g | 249 kcal |
| 100 g | 100 g | 332 kcal |
| 1 serving (medium) | 120 g | 398 kcal |
| 1 slice (thick) | 125 g | 415 kcal |
| 1 piece (large) | 150 g | 498 kcal |
| 1 serving (large) | 180 g | 598 kcal |
Calculated from 332 calories per 100 g.
Frequently Asked Questions About Vegan künefe
How do you make vegan künefe at home?
Vegan künefe is made by layering plant-based cheese between strands of kataifi pastry, crisping the layers in a pan or oven, then soaking the hot pastry with syrup. Coat the pastry evenly with plant-based fat and press it firmly so it holds together.
What cheese is used in vegan künefe?
Vegan künefe uses a plant-based cheese that melts and stretches; vegan mozzarella-style cheese is often the closest fit. Tofu or dairy-free cream cheese alone will not give the same pull, so the filling will have a noticeably different texture.
Is vegan künefe really vegan?
Yes, vegan künefe is made without dairy cheese or butter, using plant-based substitutes instead. The kataifi pastry and syrup should also be free of animal-derived ingredients, so check those components when ordering or choosing packaged ingredients.
Where does künefe come from?
Künefe is especially associated with Hatay in southern Türkiye, where it is traditionally served hot with syrup and often topped with pistachios. Vegan künefe adapts the well-known pastry dessert by replacing its dairy cheese and butter with plant-based alternatives.
What is kataifi pastry in vegan künefe?
Kataifi is a pastry made of very fine, thread-like strands of dough, also called tel kadayıf in Turkish. In vegan künefe, the strands are layered around plant-based cheese and become crisp when cooked; do not confuse them with shredded coconut.
Why does vegan künefe turn soggy?
Vegan künefe can turn soggy if the pastry is undercooked or too much syrup is added. Brown the kataifi evenly before pouring on syrup, and add the syrup gradually; the pastry also softens as it sits after serving.
Should the syrup be hot or cold for vegan künefe?
For vegan künefe, cooled syrup is usually poured over the pastry while it is hot from the pan or oven. The temperature contrast helps the pastry absorb the syrup without needing to cook it further.
How is vegan künefe different from regular künefe?
Vegan künefe replaces the dairy cheese and butter in regular künefe with plant-based versions. The syrup-soaked kataifi pastry remains much the same, but the filling’s melt and stretch depend on the particular vegan cheese used.
How do you store and reheat vegan künefe?
Store leftover vegan künefe covered in the refrigerator and eat it soon for the best texture. Reheat it in an oven or pan to bring back some crispness; a microwave warms it but tends to leave the pastry soft.
What should you serve with vegan künefe?
Serve vegan künefe hot, often with crushed pistachios on top. Unsweetened tea or black coffee makes a good accompaniment because its bitterness balances the syrupy pastry without adding more sweetness.
Vegan künefe Vitamins & Minerals
Vitamins
B1
0.18mg · 15% DV
Vitamin E
1.7mg · 11% DV
B3
1.4mg · 9% DV
Folate
32µg · 8% DV
Minerals
Manganese
0.42mg · 18% DV
Copper
0.16mg · 18% DV
Selenium
9.6µg · 17% DV
Phosphorus
91mg · 13% DV
Sodium
178mg · 8% DV
Potassium ⭐
118mg · 3% DV
Vegan künefe Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegan künefe
To burn the 332 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.
What is Vegan künefe?
Vegan künefe is a plant-based take on künefe, the syrup-soaked pastry associated with Hatay in southern Turkey and the wider Levant. It is made with fine strands of kadayıf, a dairy-free cheese alternative and plant-based fat in place of the traditional cheese and butter. Recipes vary, especially in the type of filling used.
Served warm, it has a crisp, browned outside and a soft centre, with syrup adding plenty of sweetness; chopped pistachios are a familiar topping. In Turkey it is often enjoyed as a dessert after a meal, or shared with tea. Elsewhere, you may find it at Turkish restaurants and vegan bakeries. It is mainly a carbohydrate-rich sweet, so a smaller piece or a less generous pour of syrup can make for a lighter serving.
How Nutritious Is Vegan künefe?
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 Vegan künefe 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 Vegan künefe Contain Allergens?
Contains these allergens:
Which Diets Is Vegan künefe Good For?
Vegan
✓ 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
Vegan künefe Fat Profile
SATURATED
3.1g
MONOUNSATURATED
3.5g
POLYUNSATURATED
2.4g
Omega 6:3 ratio 28.1:1
Above the ideal 4:1 (28.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.