Grains And Cereals • Deep Nutrition Analytics
Phyllo dough
As a recognized grains and cereals, Phyllo dough delivers 299 calories per 100g, with energy primarily anchored by carbohydrates (52.6g) to support daily activity. It serves as a rich source of Selenium, offering 42% of your recommended daily allowance (23.3 µg). A higher calorie density (3 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 7.1 g
- Carbohydrates
- 52.6 g
- Fat
- 6 g
- Fiber
- 1.9 g
Carbohydrate Quality & Sustained Energy
Phyllo dough delivers 52.6g of carbohydrates balanced with 1.9g of fiber, yielding 50.7g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Fiber, total dietary | 1.9 g |
| Total Sugars | 0.2 g |
| Energy | 1250 kJ |
| Protein | 7.1 g |
| Total lipid (fat) | 6 g |
| Carbohydrate, by difference | 52.6 g |
| Energy | 299 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 23.3 µg |
| Sodium | 483 mg |
| Manganese | 0.5 mg |
| Iron | 3.2 mg |
| Copper | 0.1 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.1 mg |
| Vitamin K (phylloquinone) | 2.5 µg |
| Vitamin B-6 | 0 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 3.2 mg |
| Magnesium, Mg | 15 mg |
| Phosphorus, P | 75 mg |
| Sodium, Na | 483 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.5 mg |
| Calcium, Ca | 11 mg |
| Potassium, K | 74 mg |
| Zinc, Zn | 0.5 mg |
| Selenium, Se | 23.3 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folic acid | 70 µg |
| Lutein + zeaxanthin | 11 µg |
| Folate, total | 88 µg |
| Folate, DFE | 137 µg |
| Choline, total | 6.9 mg |
| MUFA 16:1 | 0 g |
| Folate, food | 18 µg |
| Tryptophan | 0.1 g |
| Threonine | 0.2 g |
| Methionine | 0.1 g |
| Phenylalanine | 0.4 g |
| Tyrosine | 0.2 g |
| Alanine | 0.2 g |
| Glutamic acid | 2.4 g |
| Glycine | 0.3 g |
| Proline | 0.8 g |
| Ash | 1.6 g |
| Thiamin | 0.5 mg |
| Riboflavin | 0.3 mg |
| Isoleucine | 0.2 g |
| Leucine | 0.5 g |
| Lysine | 0.2 g |
| Cystine | 0.2 g |
| Valine | 0.3 g |
| Arginine | 0.3 g |
| Histidine | 0.2 g |
| Aspartic acid | 0.3 g |
| Serine | 0.4 g |
| MUFA 20:1 | 0 g |
| Niacin | 4.1 mg |
| Pantothenic acid | 0.3 mg |
| Water | 32.6 g |
| SFA 16:0 | 0.8 g |
| SFA 18:0 | 0.6 g |
| MUFA 18:1 | 3.1 g |
| PUFA 18:2 | 0.9 g |
| PUFA 18:3 | 0 g |
| SFA 14:0 | 0 g |
| Fatty acids, total saturated | 1.5 g |
| Fatty acids, total monounsaturated | 3.1 g |
| Fatty acids, total polyunsaturated | 0.9 g |
Nutritional Highlights & Outliers
Nutrient Density Payload
Contains 4 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Serving calculator
Common serving sizes
- sheet dough19 g
- oz28 g
Compare Phyllo dough with Category Peers
Tortillas, ready-to-bake or -fry, flour, shelf stable vs Phyllo dough
Compared to Tortillas, ready-to-bake or -fry, flour, shelf stable, Phyllo dough has 7% more carbohydrates and 1% higher calories per 100g.
Phyllo dough vs Bread, gluten-free, white, made with tapioca starch and brown rice flour
Compared to Bread, gluten-free, white, made with tapioca starch and brown rice flour, Phyllo dough has 65% less fiber and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Phyllo dough?
A standard 100-gram serving of Phyllo dough contains 299 calories (1251 kJ), alongside 7.1g of protein, 52.6g of carbohydrates, and 6g of fat.
In common serving sizes:- 19g (sheet dough): ~57 kcal
- 28g (oz): ~85 kcal
Is Phyllo dough suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 50.7g of net carbs per 100g (52.6g total carbs minus 1.9g fiber), consuming Phyllo dough will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Phyllo dough?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Phyllo dough are:
- Selenium: 23.3 µg (42% of your daily value)
- Sodium: 483 mg (21% of your daily value)
- Manganese: 0.476 mg (21% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 172791).