1 piece (medium) of Walnut Baklava (40 g) has 168 calories. That works out to 420 calories per 100 g. It contains 21.6 g of carbs, 2.5 g of protein, 8.2 g of fat and 0.9 g of fiber. Its 0.1 mg of Copper covers 14% of the Daily Value. Its glycemic index is 65 (high), so it raises blood sugar quickly.

What is Walnut Baklava?

Walnut Baklava is made by layering thin pastry with chopped walnuts and butter, baking it until golden, then soaking it in syrup. It is closely associated with Turkish and wider Ottoman culinary traditions, with regional variations in the pastry, filling and syrup.

The layers are crisp and flaky, while the walnut filling adds a deep, nutty flavour beneath the sweet, glossy finish. In Turkey it is commonly served at celebrations and after meals, often alongside tea; it is also enjoyed in bakeries and homes around the world. Rich in syrup and fat, it is an energy-dense dessert, so a small piece makes a satisfying treat. Unsweetened tea is a good pairing.

Walnut Baklava Nutrition Facts

Selected: 100 g

420

KCAL / 100G

Carbs

54g

· 20% DV

Protein

6.2g

· 12% DV

Fat

20.5g

· 26% DV

Fiber

2.2g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 51% · Protein 6% · Fat 43%

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Walnut Baklava Vitamins & Minerals

Vitamins

0.16mg · 9% DV

0.11mg · 8% DV

Vitamin E

1.2mg · 8% DV

0.09mg · 8% DV

Minerals

Manganese

1mg · 43% DV

Phosphorus

85mg · 12% DV

Selenium

4.2µg · 8% DV

Potassium ⭐

140mg · 4% DV

Copper

0mg · 0% DV

How Nutritious Is Walnut Baklava?

Nutrient density

Medium

35/ 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

20/ 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.

Walnut Baklava Glycemic Index

GLYCEMIC INDEX

High

0 Low5570100

GLYCEMIC LOAD

High

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

How to Burn Off Walnut Baklava

To burn the 420 calories in 100 g:

🚶

104min

Walking (5 km/h)

🏃

43min

Running (8 km/h)

🚴

57min

Cycling

🏊

49min

Swimming

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

Is Walnut Baklava 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 Walnut Baklava Contain Allergens?

Contains these allergens:

Gluten yes

Dairy yes

Eggs free

Peanuts free

Tree nuts yes

Fish free

Soy free

Sesame free

Which Diets Is Walnut Baklava 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

Walnut Baklava Fat Profile

SATURATED

4.1g

MONOUNSATURATED

7.5g

POLYUNSATURATED

8.9g

⚖️

Omega 6:3 ratio 4.6:1

Above the ideal 4:1 (4.6:1).

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Frequently Asked Questions About Walnut Baklava

What is walnut baklava made of?

Walnut baklava is made with thin sheets of phyllo pastry layered with chopped walnuts and butter, then baked and soaked in sugar syrup. Some recipes add lemon juice to the syrup, while the walnut-to-pastry ratio varies.

How do you make walnut baklava at home?

To make walnut baklava, brush thin phyllo sheets with butter, layer them with chopped walnuts, cut the assembled pastry, and bake until golden. Pour syrup over the baked layers so it can soak in without leaving the pastry dry.

Where does walnut baklava come from?

Walnut baklava belongs to the wider family of layered syrup pastries associated with Ottoman cuisine and is made across Turkey and neighboring regions. Its exact origin is debated, so it is more accurate to describe it as a shared regional tradition.

Should walnut baklava be served warm or cold?

Walnut baklava is usually served at room temperature rather than hot from the oven. Resting gives the syrup time to settle into the layers, and serving it on a small plate keeps the flaky pastry from breaking apart.

How do you keep walnut baklava crispy?

Keep walnut baklava in a covered container at room temperature, away from humidity and direct heat. Avoid sealing it while warm, because trapped steam softens the phyllo; refrigeration can also make the pastry lose its crisp texture.

Can walnut baklava be frozen?

Yes, walnut baklava can be frozen in a tightly sealed, freezer-safe container. Separate pieces if you want to take out only a few, then thaw them at room temperature; freezing and thawing may soften the crisp layers slightly.

Why is my walnut baklava soggy?

Walnut baklava often turns soggy when it is underbaked or receives too much syrup, especially if both the pastry and syrup are very hot. Bake the layers thoroughly and follow the recipe’s syrup amount rather than adding extra.

Is walnut baklava different from pistachio baklava?

Yes. Walnut baklava uses walnuts between its pastry layers, while pistachio baklava uses pistachios, giving each a different flavor and appearance. The pastry and syrup can be similar, although regional recipes also vary in shape and filling.

Does walnut baklava need to be refrigerated?

No, walnut baklava generally does not need refrigeration for short-term storage. Keep it covered at room temperature and away from moisture; refrigerating it can make the phyllo less crisp. Store it differently if the recipe includes a perishable filling.

Can you reheat walnut baklava?

Yes, you can warm walnut baklava briefly in a low oven if you prefer it slightly warm. Avoid microwaving it for long, as the syrup can heat unevenly and the delicate pastry may become soft rather than crisp.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026