Phyllo Dough: A Delicate Pastry with Rich Nutritional Value
Phyllo dough, a cornerstone of Mediterranean and Middle Eastern cuisine, is known for its delicate layers and crisp texture. This thin, flaky pastry serves as the perfect base for both sweet and savory dishes, adding elegance and lightness to any recipe. Below, we delve into the nutritional aspects of phyllo dough, highlighting its energy content, macronutrients, and micronutrient profile.
Ingredients & Nutritional Information
| Nutrient | Amount per 100g |
|---|---|
| Energy | 299 kcal |
| Protein | 7.1 g |
| Fat | 6.0 g |
| Saturated Fats | 1.47 g |
| Carbohydrates | 52.6 g |
| Fiber | 1.9 g |
| Sugar | 0.18 g |
| Calcium | 11.0 mg |
| Iron | 3.21 mg |
| Magnesium | 15.0 mg |
| Phosphorus | 75.0 mg |
| Potassium | 74.0 mg |
| Sodium | 483.0 mg |
| Zinc | 0.49 mg |
| Copper | 0.101 mcg |
| Manganese | 0.476 mg |
| Selenium | 23.3 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.541 mg |
| Riboflavin (B2) | 0.341 mg |
| Niacin (B3) | 4.073 mg |
| Vitamin B6 | 0.03 mg |
| Folate | 18.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.08 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Phyllo dough is typically made from basic ingredients such as flour, water, and a small amount of oil, making it an option for individuals who need a light pastry base without a heavy ingredient list. However, it does contain gluten, making it unsuitable for those with celiac disease or gluten intolerance. Depending on the recipe, phyllo dough may also contain traces of other allergens, such as soy or nuts, if prepared with additional oils or ingredients. Always check ingredient labels carefully when purchasing.
Dietary Preferences
- Vegan-Friendly: Phyllo dough is typically vegan, as it contains no animal products. However, it is essential to ensure that the dough used does not contain any added butter or dairy products.
- Vegetarian: It is suitable for vegetarians who avoid meat but still consume dairy and other animal products.
- Low in Saturated Fats: With only 1.47g of saturated fats per 100g, phyllo dough is a relatively low-saturated fat option, making it a good choice for those monitoring their fat intake.
- Not Gluten-Free: As a wheat-based product, phyllo dough is not suitable for those on a gluten-free diet.
Advice for Cooking with Phyllo Dough
Phyllo dough can be a bit tricky to handle due to its thin, delicate nature. To ensure a crisp, golden result, it is crucial to handle it carefully and avoid overbaking. If you’re making savory dishes like spanakopita or sweet pastries such as baklava, brush each layer with melted butter or oil to maintain its flaky texture. Phyllo dough can be stored in the freezer for long-term preservation, but it should be thawed gently before use.
Conclusion
Phyllo dough is a versatile, light pastry that lends itself well to a wide variety of culinary creations. It provides a moderate amount of protein and a low amount of saturated fats, making it a healthy option when used in the right context. While it is not gluten-free, it is an excellent choice for those seeking a delicate pastry to complement savory or sweet fillings. Whether youβre preparing a traditional Mediterranean dish or experimenting with new flavors, phyllo dough is sure to add an elegant touch to your recipes.
