Phyllo dough
FDC 172791oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 36 · -4 vs Baked goods medianPhyllo dough scores 36 of 100, a Low band placing it 35th of 60 in Baked goods, just under the category median of 40. Its main contributions are iron at 18% DV and protein at 14% DV per serving, modest but present in an otherwise plain flour-and-water dough.
It's the paper-thin pastry base for dishes like spanakopita and baklava, typically portioned by the ounce (28 g) as sheets are layered and brushed with fat before baking. Sodium runs to 483 mg per 100 g, and since it scores below the Baked goods median, baked taco shells offer a somewhat denser nutrient profile if that's what you're after.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 299 kcal | 15% |
| Total fat | 6 g | 8% |
| Saturated fat | 1.5 g | 7% |
| Cholesterol | 0 mg | 0% |
| Sodium | 483 mg | 21% |
| Carbohydrate | 53 g | 19% |
| Dietary fiber | 1.9 g | 7% |
| Sugars | 0.18 g | |
| Protein | 7.1 g | 14% |
| Potassium | 74 mg | 2% |
| Calcium | 11 mg | 1% |
| Iron | 3.2 mg | 18% |
| Magnesium | 15 mg | 4% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.08 mg | 1% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 84 kcal | 4% |
| Total fat | 1.7 g | 2% |
| Saturated fat | 0.41 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 135 mg | 6% |
| Carbohydrate | 15 g | 5% |
| Dietary fiber | 0.53 g | 2% |
| Sugars | 0.05 g | |
| Protein | 2 g | 4% |
| Potassium | 21 mg | 0% |
| Calcium | 3.1 mg | 0% |
| Iron | 0.9 mg | 5% |
| Magnesium | 4.2 mg | 1% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.02 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 172791Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the baked goods median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Taco shells, bakedDensity 37 vs 36Ice cream cones, cake or wafer-typeDensity 39 vs 36Bread, ItalianDensity 40 vs 36