Is baklava keto?
Baklava
Layers of phyllo, chopped nuts and butter soaked in sugar-and-honey syrup — one small piece has about 20 g net carbs. The nuts and butter are keto; the pastry and syrup aren't.
Nutrition per serving
1 piece (2" square) · 50 g- Net carbs
- 20g
- Calories
- 234kcal
- Protein
- 3.1g
- Fat
- 16g
- Total carbs
- 21 g
- Fiber
- 1.2 g
About 12.3 g of baklava adds up to 5 g net carbs — about 25% of a typical serving.
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Calories | 234 kcal | 468 kcal |
| Total carbohydrate | 21 g | 43 g |
| Dietary fiber | 1.2 g | 2.3 g |
| Net carbs | 20 g | 41 g |
| Protein | 3.1 g | 6.1 g |
| Fat | 16 g | 32 g |
Portion calculator
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Better keto swaps for baklava
Keto substitutes for desserts & sweets 6 alternatives with carb comparisons and recipes Read guide Frequently asked questions
Is baklava keto?
No — baklava is not keto-friendly. Layers of phyllo, chopped nuts and butter soaked in sugar-and-honey syrup — one small piece has about 20 g net carbs. The nuts and butter are keto; the pastry and syrup aren't.
How many net carbs are in baklava?
1 piece (2" square) (50 g) of baklava has about 20 g net carbs (21 g total carbs minus 1.2 g fiber). Per 100 g, that's 41 g net carbs.
How much baklava can I eat on keto?
About 12.3 g of baklava adds up to 5 g net carbs — about 25% of a typical serving. On a typical 20 g daily limit, one serving uses about 102% of your carbs.
What is a good keto substitute for baklava?
Try walnuts, pecans, butter. See our full guide: keto substitutes for desserts & sweets.
