Baklava
Limited nutritional benefit
Layered phyllo pastry with chopped nuts, soaked in sweet syrup.
Baklava is thin sheets of phyllo pastry brushed with butter and layered with chopped walnuts and pistachios, then baked until crisp and soaked in a sugar and honey syrup. It is very energy-dense, about 450 kcal per 100 g, with a lot of fat from the butter and nuts and over 20 g of sugar. A single small piece of about 50 g has roughly 230 kcal.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 6.9g | 12.3% |
| Fat | 31g | 44.3% |
| Carbs | 42g | 14.0% |
| Simple Sugars | 14.7g | Estimate |
| Complex Carbs | 24.4g | Estimate |
| Fiber | 2.9g | 11.6% |
| Water | 19g | 0.8% |
| Calories | 454 | 20.2% |
Glycemic Index
Click to view full GI ranking →
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 9.39 | g | 47.0% |
| Monounsaturated | 7.26 | g | 29.0% |
| Polyunsaturated | 12.82 | g | 98.6% |
| Omega-3 | 3.846 | g | Estimate |
| Omega-6 | 8.974 | g | Estimate |
| Trans | 0.01 | g | 0.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 0.87 | mg |
| Vitamin E | 0.74 | mg |
| Selenium | 8.36 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 87 | mcg | 9.7% |
| vitamin B1 | 0.117 | mg | 9.8% |
| vitamin B2 | 0.054 | mg | 4.2% |
| vitamin B3 | 0.509 | mg | 3.2% |
| vitamin B6 | 0.181 | mg | 10.6% |
| vitamin B9 | 21.8 | mcg | 5.5% |
| vitamin B12 | 0.021 | mcg | 0.9% |
| vitamin C | 0.874 | mg | 1.0% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 0.744 | mg | 5.0% |
| vitamin K | 4.15 | mcg | 3.5% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 39.3 | mg | 3.9% |
| iron | 1.21 | mg | 6.7% |
| magnesium | 48.1 | mg | 12.0% |
| phosphorus | 134 | mg | 19.1% |
| potassium | 197 | mg | 7.6% |
| sodium | 142 | mg | 6.2% |
| zinc | 1.01 | mg | 9.2% |
| copper | 0.474 | mg | 52.7% |
| manganese | 1.04 | mg | 45.2% |
| selenium | 8.36 | mcg | 15.2% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 169 | mg | 24.1% | 115% |
| Isoleucine | 278 | mg | 19.9% | 101% |
| Leucine | 518 | mg | 19.0% | 92% |
| Lysine limiting | 225 | mg | 10.7% | 51% |
| Methionine | 225 | mg | 21.4% | 106% |
| Phenylalanine | 531 | mg | 30.3% | 141% |
| Threonine | 239 | mg | 22.8% | 104% |
| Tryptophan | 81 | mg | 28.9% | 133% |
| Valine | 341 | mg | 18.7% | 93% |
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Values per 100 g
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Allergens
Recipe
See full recipeIngredients
- Phyllo dough 225 g
- Unsalted butter, melted 115 g
- Walnuts, finely chopped 175 g
- Pistachios, finely chopped 50 g
- Ground cinnamon 1 tsp
- Sugar 100 g
- Water 120 ml
- Honey 85 g
- Lemon juice 1 tbsp
Instructions
- 1
Heat the oven to 170C and brush a 20 x 20 cm baking pan with melted butter.
- 2
Mix the walnuts, pistachios and cinnamon; cut or fold the phyllo sheets to fit the pan and keep them covered with a damp towel.
- 3
Layer 8 sheets in the pan, brushing each with butter, then scatter half the nuts, add 4 more buttered sheets and the rest of the nuts, and finish with 8 buttered sheets.
- 4
Cut into 16 diamonds or squares all the way through, then bake for 45-50 minutes until deep golden and crisp.
- 5
Meanwhile, simmer the sugar, water, honey and lemon juice for 10 minutes until slightly thickened, then let the syrup cool.
- 6
Pour the cool syrup slowly over the hot baklava as soon as it comes out of the oven.
- 7
Leave it uncovered at room temperature overnight to absorb the syrup, and serve 2 pieces per person.