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White baklava Calories
An energy-dense pastry dessert made with thin dough, butter, nuts, and a light-colored syrup.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of White baklava (45 g) has 176 calories. That works out to 390 calories per 100 g. It contains 21.6 g of carbs, 2.8 g of protein, 8.8 g of fat and 0.9 g of fiber. Its 0.3 mg of Manganese covers 13% of the Daily Value. Its glycemic index is 65 (high), so it raises blood sugar quickly.
White baklava Nutrition Facts
Selected: 1 piece (medium) · 45 g
176
KCAL / 45G
Carbs
21.6g
· 8% DV
Protein
2.8g
· 6% DV
Fat
8.8g
· 11% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 6% · Fat 45%
White baklava nutrition facts table · 1 piece (medium) (45 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 176 kcal | |
| Total fat | 8.8 g | 11% |
| Saturated fat | 3.69 g | 18% |
| Trans fat | 0.14 g | |
| Sodium | 50 mg | 2% |
| Total carbohydrate | 21.6 g | 8% |
| Fiber | 0.9 g | 3% |
| Protein | 2.8 g | 6% |
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 White baklava?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 45 g | 176 kcal |
| 1 piece (small) | 25 g | 98 kcal |
| 1 ounce (medium) | 28 g | 109 kcal |
| 1 piece (thin) | 35 g | 137 kcal |
| 1 piece (large) | 65 g | 254 kcal |
| 1 piece (thick) | 75 g | 293 kcal |
| 2 piece (medium) | 80 g | 312 kcal |
| 100 g | 100 g | 390 kcal |
| 1 serving (medium) | 100 g | 390 kcal |
Calculated from 390 calories per 100 g.
Frequently Asked Questions About White baklava
What is white baklava?
White baklava is a Turkish syrup-soaked pastry made with thin layers of dough, butter and nuts. It is baked to stay paler than the deeply golden version; recipes differ between bakeries and regions.
Is white baklava made with milk?
Not necessarily. White baklava is named for its pale appearance, not for a required milk ingredient; butter is commonly used, and recipes vary. It is different from desserts specifically defined by a milk-based syrup.
Is white baklava the same as cold baklava?
No, white baklava and cold baklava are distinct desserts. Cold baklava is typically served chilled and is often made with milk-based syrup and cocoa or chocolate, while white baklava is identified by its lightly baked, pale pastry.
Why is white baklava so pale?
White baklava stays pale because the pastry is baked less deeply than conventional golden baklava. Its color does not mean the dough is raw or that the dessert has no syrup; the exact baking method varies.
What nuts are used in white baklava?
Pistachios are common in Turkish white baklava, while some versions use walnuts. The nut filling depends on the regional recipe or bakery, so the name alone does not specify one fixed filling.
Can you make white baklava at home?
Yes, you can make white baklava at home with layered pastry, butter, nuts and syrup. The main challenge is baking it gently enough to keep the pastry pale while still cooking the layers through.
How does white baklava taste compared with regular baklava?
White baklava has the familiar buttery, nutty and syrupy flavor of baklava, but its less-browned pastry can taste less toasted. Its sweetness varies with the syrup recipe, so the name does not guarantee a less-sweet dessert.
Should white baklava be served warm or cold?
White baklava is usually served at room temperature rather than hot or chilled. Letting it rest after the syrup is added gives the layers time to absorb it; Turkish tea is a traditional accompaniment.
How long does white baklava keep after serving?
Keep leftover white baklava covered in a cool, dry place, away from direct sunlight. It is best eaten within a few days; refrigeration can make the pastry less crisp and the syrup firmer.
Can people with diabetes eat white baklava?
People with diabetes should be cautious with white baklava because its syrup and pastry can raise blood glucose. Whether it fits an individual meal plan depends on personal needs, so ask your clinician or dietitian for guidance.
White baklava Vitamins & Minerals
Vitamins
B2
0.06mg · 5% DV
Vitamin E
0.68mg · 5% DV
B1
0.05mg · 4% DV
B6
0.05mg · 3% DV
Minerals
Manganese
0.29mg · 13% DV
Copper
0.11mg · 12% DV
Phosphorus
47mg · 7% DV
Magnesium
22mg · 5% DV
Sodium
50mg · 2% DV
Potassium ⭐
72mg · 2% DV
White baklava Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off White baklava
To burn the 176 calories in 1 piece (medium) (45 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 White baklava?
White baklava is a Turkish pastry dessert made by layering very thin dough with nuts, baking it with butter, then adding a light-coloured syrup. Its pale appearance sets it apart from darker, more familiar styles of baklava; recipes can vary in the choice of nuts and the amount of syrup.
The layers are crisp, while the syrup gives the pastry a tender, sweet centre. In Turkey it is commonly served in small pieces with tea, after a meal or when welcoming guests, and it can also be enjoyed as a celebratory sweet. At 390 calories per 100 g, it is energy-dense, so a modest piece makes a satisfying treat; unsweetened tea is a good accompaniment.
How Nutritious Is White baklava?
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 White 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 White baklava Contain Allergens?
Contains these allergens:
Which Diets Is White baklava 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
White baklava Fat Profile
SATURATED
3.69g
MONOUNSATURATED
2.75g
POLYUNSATURATED
1.67g
Omega 6:3 ratio 35:1
Above the ideal 4:1 (35:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.