How healthy is baklava?
Is baklava healthy? It can fit a healthy diet as an occasional treat. Baklava scores 8/100 on the HowHealthyIs Score: 100 g provides 438 kcal, 119 µg vitamin A and 6.3 g protein. Baklava layers phyllo, butter and pistachios soaked in sugar syrup: the nuts bring some magnesium and unsaturated fat, but each piece is rich in sugar and butter. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Baklava ranks higher than 8% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin A3%
- Protein3%
- Iron2%
- Fiber2%
- Magnesium2%
- Vitamin E1%
- Potassium1%
- Calcium1%
- Vitamin C0%
Counts against
- Saturated fat11%
- Added sugars14%
- Sodium1%
Raw NRF9.3: 15 minus 27 = -11. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in baklava?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 438 kcal | 175 kcal | |
| Protein | 6.3 g | 2.5 g | 5% |
| Carbohydrates | 51 g | 21 g | 7% |
| Fiber | 2.7 g | 1.1 g | 4% |
| Sugars | 32 g | 13 g | |
| Added sugars | 30 g | 12 g | 24% |
| Fat | 24 g | 9.8 g | 13% |
| Saturated fat | 10 g | 4 g | 20% |
| Omega-3 fats | 0.1 g | <0.1 g | |
| Vitamins | |||
| Vitamin A | 119 µg | 48 µg | 5% |
| Vitamin C | 1.5 mg | 0.6 mg | 1% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 1 mg | 0.4 mg | 3% |
| Vitamin K | 1.9 µg | 0.8 µg | 1% |
| Vitamin B12 | <0.1 µg | <0.1 µg | 1% |
| Folate | 52 µg | 21 µg | 5% |
| Minerals | |||
| Calcium | 29 mg | 12 mg | 1% |
| Iron | 1.8 mg | 0.7 mg | 4% |
| Potassium | 233 mg | 93 mg | 2% |
| Magnesium | 29 mg | 12 mg | 3% |
| Zinc | 0.6 mg | 0.2 mg | 2% |
| Sodium | 148 mg | 59 mg | 3% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard baklava?
We estimate baklava from this standard recipe (serves 36, about 1500 g cooked), using USDA values for each ingredient. Home and restaurant versions vary.
| Ingredient | Amount |
|---|---|
| Phyllo dough | 450 g |
| Pistachios | 300 g |
| Butter | 250 g |
| Sugar for the syrup | 450 g |
| Water for the syrup | 300 g |
| Lemon juice | 15 g |
Why is baklava good for you?
A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.
Good ways to use it
- A special-occasion dessert
- Sharing a small plate with tea
What should you watch out for?
- High in added sugar and saturated fat; one or two small pieces is a typical serving.
What can you eat instead of baklava?
Foods you can use the same way with a higher HowHealthyIs Score.