How Many Carbs In Phyllo Dough? | Low-Carb Baking Answer

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Phyllo dough, with its light and flaky layers, is a key ingredient in many Mediterranean and Middle Eastern dishes. From savory spanakopita to sweet baklava, phyllo dough is known for its delicate texture that crisps up perfectly when baked. But for those keeping track of their carb intake—whether due to dietary preferences or health reasons—one key question often arises: How many carbs are in phyllo dough?

In this article, we’ll explore the carbohydrate content of phyllo dough, how it compares to other types of dough, and how you can use it in a low-carb diet. From understanding the ingredients that contribute to its carb count to offering tips on how to make the most of this versatile pastry, we’ll dive into all things phyllo dough.

The Basics of Phyllo Dough

Phyllo dough is a type of unleavened dough that is rolled out into extremely thin layers. Unlike puff pastry or other doughs, phyllo dough does not have fat incorporated into each layer. Instead, it relies on a small amount of oil or butter applied between each sheet of dough to help it achieve its signature flaky texture.

Traditionally used in Mediterranean and Middle Eastern dishes, phyllo dough is a key ingredient in popular dishes like baklava, börek, and spanakopita. Its ability to form delicate, crispy layers has made it a favorite in both sweet and savory baking.

Carbohydrate Content in Phyllo Dough

Phyllo dough’s carbohydrate content comes mainly from the flour used to make it. A standard serving size of phyllo dough is typically around 1 ounce (28 grams), which is about one sheet of dough in most commercial phyllo packages.

For that 1-ounce serving, you can expect roughly:

• Carbohydrates: 14 grams
• Fiber: 1 gram
• Net Carbs: 13 grams (since fiber is not fully absorbed by the body)

This makes phyllo dough a moderate-carb option, especially when compared to some other types of pastry doughs or breads that contain higher amounts of carbs.

Phyllo Dough (1 oz)	Carbohydrates	Fiber	Net Carbs
1 Sheet (28 grams)	14 grams	1 gram	13 grams

Phyllo Dough vs. Other Types of Dough

When considering the carb count of phyllo dough, it’s helpful to compare it to other types of dough that are commonly used in baking. Here’s how phyllo dough stacks up against other popular options:

Dough Type	Carbs per 1 oz	Key Features
Phyllo Dough (1 oz)	14 grams	Light, crispy, used in Mediterranean and Middle Eastern dishes
Puff Pastry (1 oz)	15 grams	Rich, buttery layers, used for tarts and pastries
Pie Dough (1 oz)	18 grams	Heavier, buttery dough used for savory pies
Pizza Dough (1 oz)	22 grams	Yeast-leavened dough for pizza bases
Croissant Dough (1 oz)	16 grams	Rich, buttery layers, used for croissants and pastries

As you can see, phyllo dough generally falls in the middle range in terms of carbohydrate content, with puff pastry and croissant doughs often containing a bit more due to the added fats and leavening agents.

Ingredients that Contribute to Carbs in Phyllo Dough

Phyllo dough is made from a few simple ingredients, with the majority of its carbohydrates coming from flour. Here's a breakdown of the typical ingredients found in phyllo dough and how they contribute to the carb count:

• Flour: The main ingredient in phyllo dough is all-purpose wheat flour. Flour is made up mostly of starch, a complex carbohydrate that breaks down into sugars in the body. This is the primary source of carbs in phyllo dough.
• Water: Water helps bind the flour together to form a dough, but it doesn’t contribute any calories or carbohydrates.
• Olive oil or Butter: While the oil or butter is essential for making phyllo dough flaky, it doesn’t contribute any carbohydrates. The fat adds to the texture and crispiness of the dough when baked.
• Salt: Salt is added for flavor but doesn’t contribute to the carb count.

Overall, the bulk of the carbs in phyllo dough come from the flour, which is why phyllo dough is considered a moderate-carb food compared to other doughs that might contain more fat or sugar.

How Phyllo Dough Fits Into a Low-Carb Diet

For those on low-carb diets like Keto or Paleo, phyllo dough may not always be the best choice due to its moderate carbohydrate content. However, it can still be enjoyed in moderation if you’re not following an extremely strict low-carb regimen.

Here are a few ways to incorporate phyllo dough while keeping your carb count in check:

1. Portion Control

Since phyllo dough is often used in thin layers, you can keep your carb intake lower by using fewer sheets of dough. For example, instead of using several layers of phyllo dough for a large pastry, you can reduce the number of layers or cut down the serving size.

2. Pairing with Low-Carb Fillings

Another way to reduce the overall carb count of a phyllo-based dish is to fill it with low-carb ingredients. For example, in savory recipes like spinach pies or cheese-filled pastries, you can use low-carb ingredients like leafy greens, cheese, and eggs to create a satisfying dish that balances out the carbs in the dough.

3. Consider Phyllo Dough Alternatives

If you're looking for a true low-carb substitute for phyllo dough, consider alternatives like almond flour dough or coconut flour dough. These options are much lower in carbs and can be used in many similar recipes.

How Phyllo Dough Can Be Used in Recipes

Phyllo dough is extremely versatile, and it can be used in a wide range of recipes, both sweet and savory. Let’s take a closer look at some of the most popular dishes that feature phyllo dough and how the carb content plays a role.

Savory Dishes

1. Spanakopita – This Greek pastry, filled with spinach, feta cheese, and herbs, uses phyllo dough to create a crispy, flaky exterior. While the phyllo dough provides the main structure, the filling is packed with healthy, low-carb ingredients like spinach and cheese, making it a good option for those looking to balance carbs.
2. Börek – A savory Turkish pastry often filled with cheese, meat, or vegetables, börek is another example of how phyllo dough can be used in a savory dish. Pairing phyllo dough with a vegetable-based filling, like zucchini or eggplant, can help reduce the overall carb load.
3. Vegetable Samosas – A popular Indian snack, samosas are often filled with spiced potatoes and peas. While traditional samosas are deep-fried in a dough made with white flour, using phyllo dough as a wrapper can lighten the dish while still providing that satisfying crunch.

Sweet Dishes

1. Baklava – This sweet dessert is a classic example of phyllo dough used in a rich, sugary treat. Baklava is layered with phyllo dough and filled with nuts and sweet syrup. If you’re looking to reduce the carb content of baklava, consider using a sugar substitute like stevia or erythritol in the syrup.
2. Apple Strudel – A classic pastry with phyllo dough wrapped around a filling of spiced apples and cinnamon. While apples do contain natural sugars, you can lower the carb content by using fewer apples or adding in a lower-carb fruit alternative, like berries.
3. Fruit Tarts – Phyllo dough can be used as a light and crispy base for fruit tarts. You can fill the tarts with fresh berries or sugar-free custard to keep the carb count lower.

Conclusion – How Many Carbs In Phyllo Dough?

Phyllo dough contains around 14 grams of carbs per 1-ounce serving, making it a moderate-carb ingredient compared to other types of dough. While it may not be ideal for strict low-carb diets, it can still be enjoyed in moderation as part of a balanced eating plan. By adjusting serving sizes and pairing phyllo dough with low-carb fillings, you can enjoy this delicate pastry without derailing your carb goals. Whether you’re making a savory spinach pie or a sweet baklava, phyllo dough can be a versatile and tasty option in your cooking repertoire.