Calorie guide · Turkish
Walnut baklavacalories and macros
One serving of Walnut baklava has about 410 kcal, with 5 g protein, 38 g carbohydrates and 28 g fat. That is roughly 5% of calories from protein, 36% from carbs and 59% from fat.
Where the calories come from
- Protein5 g5%
- Carbs38 g36%
- Fat28 g59%
Walnut baklava is layers of paper-thin phyllo brushed with butter and filled with chopped walnuts, baked and soaked in sugar syrup; three pieces (about 90 g) hold roughly 30 g of phyllo, 18 g of butter, 17 g of walnuts and syrup made with 20 g of sugar. Three pieces are roughly 410 kcal with 5 g of protein and 38 g of carbohydrates, and about 60% of the calories come from the 28 g of fat in the butter and walnuts.
Nutrition per serving
| Nutrient | Per 100 g | 1 serving (~90 g) | Share of calories |
|---|---|---|---|
| Calories | 456 kcal | 410 kcal | 100% |
| Protein | 5.6 g | 5 g | 5% |
| Carbs | 42.2 g | 38 g | 36% |
| Fat | 31.1 g | 28 g | 59% |
How many calories in 100 g of Walnut baklava?
A typical serving of Walnut baklava weighs about 90 g, so 100 g has about 456 kcal, 5.6 g protein, 42.2 g carbohydrates and 31.1 g fat.
Calories for your portion
Calories by amount
| Amount | Weight | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 piece | 30 g | 137 | 1.7 g | 12.7 g | 9.3 g |
| ½ serving | 45 g | 205 | 2.5 g | 19 g | 14 g |
| 1 serving | 90 g | 410 | 5 g | 38 g | 28 g |
| 1½ servings | 135 g | 615 | 7.5 g | 57 g | 42 g |
| 2 servings | 180 g | 820 | 10 g | 76 g | 56 g |
| 100 g | 100 g | 456 | 5.6 g | 42.2 g | 31.1 g |
| 200 g | 200 g | 911 | 11.1 g | 84.4 g | 62.2 g |
Vitamins and minerals in Walnut baklava
Per serving, with the share of the daily value (DV) used on US nutrition labels.
| Nutrient | Per serving | % DV |
|---|---|---|
| Fiber | 1.7 g | 6% |
| Sugars | 20.5 g | – |
| Saturated fat | 10.6 g | 53% |
| Sodium | 150 mg | 7% |
| Potassium | 100 mg | 2% |
| Calcium | 25 mg | 2% |
| Iron | 1.5 mg | 8% |
| Vitamin C | 1 mg | 1% |
| Vitamin A | 123 µg | 14% |
| Vitamin D | 0.3 µg | 2% |
| Vitamin B12 | 0 µg | 0% |
Allergens in Walnut baklava
- Gluten
- Milk
- Tree nuts
A typical recipe contains the allergens below (EU list of 14). Recipes, sauces and kitchens differ, so always check the label or ask when you eat out.
Which diets does Walnut baklava fit?
Based on the ingredients of a typical serving. Recipes vary, so check labels if you have an allergy or follow a diet strictly.
How long would you walk to burn a serving of Walnut baklava?
For a 70 kg adult, the 410 kcal in one serving is about 96 minutes of comfortable walking or 70 minutes of brisk walking. This is only a rough perspective: food is not something you have to earn or burn off, and the numbers change with body size.
| Comfortable walk (about 4 km/h) | 96 min |
| Brisk walk (about 5.5 km/h) | 70 min |
Work it out for your own weight and activity with the calories burned calculator.
What's in a typical serving
Three pieces of thin, crisp phyllo layered with butter and chopped walnuts, baked golden and soaked in syrup.
- 3 Pieces (90g)
- 30g Phyllo Dough
- 18g Butter
- 17g Walnuts
- Syrup (20g Sugar)
How to make it
- Boil sugar and water for about 10 minutes with a squeeze of lemon, then let the syrup cool completely.
- Brush a baking tray with melted butter and lay half of the phyllo sheets in it, brushing every sheet with butter.
- Spread the chopped walnuts evenly, then cover with the remaining phyllo sheets, buttering each one.
- Cut into small squares or diamonds and pour the rest of the melted butter over the top.
- Bake at 170°C for 45 to 50 minutes until deep golden and crisp.
- Pour the cool syrup over the hot baklava, let it soak for at least 3 hours and serve 3 pieces.
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How to make it lighter
- Stop at one or two pieces and have them with unsweetened tea or coffee.
- When baking at home, brush the sheets lightly instead of pouring butter over the tray.
- Make the syrup thinner and use less of it; the pastry stays crisp and less sweet.
Lighter alternatives
More Turkish dishes
Work out your own daily calorie target with the calorie calculator.
Frequently asked questions
How many calories are in Walnut baklava?
A typical serving of Walnut baklava has about 410 kcal. The exact number depends on the recipe, the amount of oil or butter and the portion size.
How many calories are in 100 g of Walnut baklava?
About 456 kcal. That is based on a typical serving of about 90 g with 410 kcal; the real figure changes with the recipe and how much oil is used.
How many calories in 1 piece of Walnut baklava?
About 137 kcal and 1.7 g protein. That is one of the 3 pieces in a typical serving of about 90 g (410 kcal).
Is Walnut baklava high in protein?
It is moderate. One serving has about 5 g of protein (5% of its calories); pair it with a protein side if you are aiming for a high-protein meal.
Can I eat Walnut baklava while losing weight?
Yes, if it fits your daily calorie target. Weight loss depends on your total intake over time, not on a single dish; portion size and added fats make the biggest difference.
How long do you have to walk to burn off Walnut baklava?
Roughly 96 minutes of comfortable walking for a 70 kg adult, or about 70 minutes at a brisk pace. Treat it as a perspective only; it depends on body size and you do not need to 'burn off' food.
Is Walnut baklava vegetarian?
Yes. A typical serving of Walnut baklava has no meat or fish.
Is Walnut baklava gluten-free?
Usually not. A typical serving contains wheat or another gluten source.
How can I make Walnut baklava lighter?
Stop at one or two pieces and have them with unsweetened tea or coffee. When baking at home, brush the sheets lightly instead of pouring butter over the tray. Make the syrup thinner and use less of it; the pastry stays crisp and less sweet.
How we calculated these values
- Calories and macros are Sporty catalog estimates for one typical serving, calculated from USDA FoodData Central values for the listed ingredient amounts.
- The serving weight (90 g) is estimated from those ingredients; the per-100 g values and the portion calculator are worked out from it.
- Walking times use the Compendium of Physical Activities: 3.5 MET for comfortable and 4.8 MET for brisk walking, for a 70 kg adult (kcal per minute = MET × 3.5 × kg ÷ 200).
- Vitamins, minerals and allergens are estimated from the same ingredients with USDA FoodData Central values; % DV uses the US FDA daily values.
- Diet labels come from the ingredients. Real values change with the recipe, the amount of oil and the portion, so treat every number as an estimate.