Phyllo dough has 300 kcal and 12 g fat per 100 g. Each paper-thin sheet weighs about 19 g, but layering with butter between sheets is what drives the calorie count in finished pastries. Track the total pastry weight, not individual sheets. In Bulgaria, phyllo is the base of banitsa, a daily staple.
How should I track Phyllo dough?
Phyllo dough is a good source of iron. The key to tracking Phyllo dough is knowing whether you are logging dry or cooked weight. Grains absorb 2–3 times their weight in water during cooking, so 80 g of dry rice becomes about 200 g cooked. Mixing up dry and cooked values can throw your calorie count off by 200–300%. A meta-analysis (Reynolds et al., Lancet 2019) linked higher whole grain intake to reduced mortality — but only accurate tracking captures the real intake. Weigh on a kitchen scale before cooking and use the matching nutrition values.