LogmaBaklava runs about 428 kcal per 100 g, mostly from butter and sugar syrup. A small 30 g piece is close to 130 kcal, a large 60 g bakery piece near 255.
Approximate values for 1 medium piece (45 g).
Baklava calories by piece size
Baklava's calorie count lives almost entirely in the piece size. A small diamond and a large bakery slice can easily differ by 2x.
| Portion | Approx. amount | Calories |
|---|---|---|
| Baklava | 100 g | ~428 kcal |
| Small piece | about 30 g | ~130 kcal |
| Medium piece | about 45 g | ~190 kcal |
| Large bakery piece | about 60 g | ~255 kcal |
| Store box piece (packaged, pistachio) | about 75 g | ~320 kcal |
| With a small unsweetened coffee or tea | 1 cup | +5 kcal |
Built from about 428 kcal per 100 g of baklava. Pistachio and walnut versions land close to each other per gram; the butter and syrup matter more than the nut type.
Why baklava calories vary so much
- Piece size: the biggest swing by far. A small diamond and a large bakery slice can be a 2x difference before anything else is considered.
- Butter: the butter brushed between the thin phyllo layers makes up most of baklava's fat and a large share of its calories.
- Syrup: how much sugar syrup the layers soak up changes the number. A well drained piece is noticeably lighter than a soggy one.
- The nuts: pistachio baklava is usually a touch richer than walnut, but the difference is smaller than people expect, since butter and syrup do most of the work.
A photo of baklava can't show how much butter and syrup soaked into the layers you can't see. Saying "two medium pieces, pistachio" gives a voice calorie app something concrete instead of a guess.
“Two medium pieces of pistachio baklava with Turkish coffee, no sugar.”
Example: Logma splits this into the baklava and the coffee, and logs about 385 kcal with macros. No searching, no weighing.
Baklava with coffee or tea, by the calories
| Combo | Approx. calories |
|---|---|
| 1 medium piece with Turkish coffee, no sugar | ~195 kcal |
| 2 medium pieces with Turkish coffee, no sugar | ~385 kcal |
| 2 medium pieces with a scoop of ice cream | ~530 kcal |
| 1 bakery plate, 4 small pieces | ~520 kcal |
What you pair it with matters as much as the piece itself. Unsweetened coffee or tea barely adds anything, while a scoop of ice cream on the side roughly doubles what the baklava alone would cost.
Can you eat baklava on a diet
Yes. A medium piece is about 190 kcal, which fits most diet days as an occasional dessert if the rest of the day is planned around it. The issue is rarely the piece, it's how many pieces in one sitting.
- Stick to one or two medium pieces, not a full plate
- Pair it with unsweetened coffee or tea instead of ice cream or a sweet drink
- Choose a smaller piece if the shop or bakery offers one
- Log it honestly. If your weekly calorie deficit holds, a piece or two of baklava won't stop your progress
3 ways to eat baklava for less
- Go small: two small pieces instead of one large bakery slice can mean roughly the same enjoyment for fewer calories, since you get more edges and less syrup pooled in the middle.
- Skip the extra topping: a scoop of ice cream or kaymak alongside adds 75 to 150 kcal on top of the baklava itself.
- Share a plate: splitting a bakery plate of several small pieces with someone else is an easy way to taste more than one kind without eating all of either.
FAQ
How many calories are in a piece of baklava?
A medium piece, about 45 g, is around 190 calories. A small piece is closer to 130, and a large bakery slice can reach 255 or more.
How many calories are in 100 g of baklava?
About 428 calories per 100 g, mostly from the butter between the layers and the sugar syrup they're soaked in.
Is pistachio baklava more calories than walnut?
A little, but not by much. The butter and syrup account for most of baklava's calories, so pistachio and walnut versions land close to each other per gram.
Is baklava ok when losing weight?
Yes, in moderation. One or two medium pieces fit most diet days as an occasional dessert, especially paired with unsweetened coffee or tea instead of ice cream.
How much protein is in baklava?
A medium piece has about 3 g of protein. Baklava is a dessert, so most of its calories come from carbs and fat, not protein.
Sources: FatSecret (baklava per piece) · Kimeco Pak (baklava by piece size, homemade vs store bought) · Aladdin's Houston (is baklava healthy). Values are approximate and vary by recipe, portion and brand. Not medical advice.
