Baklava calories come to 352 for one 80 g piece and 440 per 100 g. Fat supplies 60 percent of those calories, so the number climbs fast: a second piece takes you to 704, and even a small 13 g cube carries 57. Portion size is the lever that matters most.
352kcal
1 piece · 80 g, ready to eat
6%protein
5.3 gProtein
30 gCarbs
23 gFat
How to burn off 352 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Ready to eat · per 80 g
Calories
352 kcal
Protein
5.3 g
Carbohydrate
30 g
Fat
23 g
Saturated fat
8.7 g
Cholesterol
38 mg
Sodium
249 mg
Potassium
136 mg
Iron
1.6 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Baklava: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 piece (80 g)
352
5.3 g
30 g
23.5 g
249 mg
18%
1 cubic inch (13 g)
57
0.9 g
4.9 g
3.8 g
40 mg
3%
100 g
440
6.6 g
37.6 g
29.3 g
311 mg
22%
3 × 1 piece (80 g)
1,056
15.8 g
746 mg
5 × 1 piece (80 g)
1,760
26.3 g
1,244 mg
One piece is a 352-calorie dessert
The default serving is 1 piece (80 g), and it lands at 352 calories. That is 18 percent of the daily calorie value this page uses, from a pastry that disappears in a few bites. Bakery pieces vary in size, so treat 80 g as a reference point and weigh one if yours look larger.
Small cuts change the math. A 1 cubic inch piece weighs 13 g and carries 57 calories, only 3 percent of the daily value. If your tray holds bite-size squares, counting them gives a truer total than guessing what fraction of a big diamond you ate. Three of those cubes still come in well under one full piece.
Pieces stack up fast because each one is dense. Two 80 g pieces reach 704 calories, three reach 1,056, and five come to 1,760 across 400 g of pastry. Protein barely keeps pace: even five pieces deliver only 26.3 g. The total moves with every piece you take, not with how light the layers feel.
Fat supplies 60 percent of the calories
Baklava's calorie split is 60 percent fat, 34 percent carbohydrate and 6 percent protein. Per 100 g that works out to 29.3 g of fat, 37.6 g of carbs and just 6.6 g of protein. Most people file it under sugary desserts, but by energy it behaves more like a rich, buttery pastry. That is why one small-looking square carries so many calories.
Sugar is real but not the main event. There are 10.2 g of sugars in one piece and 12.8 g per 100 g, a smaller share than the fat line suggests. Fiber adds 2 g per piece, a modest bonus from the nut filling.
Protein is the weak spot. One piece gives 5.3 g, or 11 percent of the daily value, so baklava does little to keep you full on its own. Two pieces still give only 10.5 g. If staying satisfied matters, the protein has to come from the rest of the meal, not from the dessert.
Saturated fat is the row to watch
Per 100 g, baklava holds 10.9 g of saturated fat, which is more than half of the 20 g daily value used on this page. Total fat in a single 80 g piece is 23.5 g, close to a third of the 78 g daily value. Those are the numbers that stand out on the label, more than sugar or salt.
Sodium is moderate for a sweet. One piece carries 249 mg, or 11 percent of the daily value, and 100 g carries 311 mg. That only becomes notable if you eat several pieces: three come to 746 mg and five reach 1,244 mg.
Cholesterol sits at 48 mg per 100 g against a 300 mg daily value, so it is not the headline. Potassium is low at 170 mg per 100 g. If you track saturated fat, count baklava pieces the way you would count slices of cheesecake: one at a time and on purpose.
Treat baklava as dessert, not a snack
Because one piece costs 352 calories and brings little protein, baklava works best as a planned dessert after a meal that already has protein and vegetables. Eaten alone as an afternoon snack, it delivers energy without much staying power. Pairing it with unsweetened coffee or tea keeps the total where the pastry put it.
Sharing is the simplest lever. Half a piece or a single 13 g cube satisfies the craving for layered phyllo and nuts at a fraction of the calories. Assorted trays from makers like Sinbad Sweets or Libanais Sweets mix shapes and sizes, so pick one piece you can identify instead of grazing.
If you log food, record the pieces as you take them rather than at the end of the evening. A quick estimate in the moment beats a vague memory of how many diamonds disappeared. BodyPal can log baklava from a photo, which helps when a tray holds pieces of different sizes.
How does baklava compare?
Here is baklava next to a brat, a quesadilla and a chicken finger, compared per 100 g and per usual serving.
Verdict: Baklava is the most calorie-dense of the four per 100 g, while a brat comes in at 333 and a chicken finger at 307, and baklava brings the least protein. For staying full, pick the chicken finger at 114 calories with 18.7 g of protein per 100 g; save baklava for when dessert is the point.
One piece of baklava (80 g) is about 352 calories. A small 1 cubic inch square is 57 calories.
Is baklava good for weight loss?
One 80 g piece carries 352 calories, 23.5 g of fat and 10.2 g of sugar, so a single piece takes a large part of a typical daily calorie budget.
Baklava or a brat: which has more calories?
Baklava has 440 calories per 100 g and a brat has 333, so baklava is 107 calories higher for the same weight.
How much sugar is in baklava?
Per 100 g baklava has 12.8 g of sugar within 37.6 g of total carbs. One 80 g piece has 10.2 g of sugar and 30 g of carbs.
How many calories are in 100 g of baklava?
There are 440 calories in 100 g of baklava, along with 29.3 g of fat, 37.6 g of carbs and 6.6 g of protein. That is 22 percent of the daily calorie value used on this page.
How many calories are in a small piece of baklava?
A small 1 cubic inch piece weighing 13 g has 57 calories. If your mini pieces look larger than that, weigh one and scale from 440 calories per 100 g.
What are the nutrition facts for one piece of baklava?
One 80 g piece has 352 calories, 23.5 g of fat, 30 g of carbs, 5.3 g of protein, 10.2 g of sugars, 2 g of fiber and 249 mg of sodium.
How many calories are in a baklava square?
It depends on the cut. A full 80 g square or diamond has 352 calories, while a 1 cubic inch square of 13 g has 57. Most of the energy in either size comes from fat.
