Koulouraki

Bakery

Item Rating: 56/100

1 serving (30 grams) contains 120 calories, 2.0 grams of protein, 4.0 grams of fat, and 18.0 grams of carbohydrates.

Nutrition Information

1 cup (236.2g)

Calories		944.9
% Daily Value*
Total Fat		31.5 g	40%
	Saturated Fat	7.9 g	39%
	Polyunsaturated Fat	0 g
Cholesterol		78.7 mg	26%
Sodium		1181.1 mg	51%
Total Carbohydrates		141.7 g	51%
	Dietary Fiber	7.9 g	28%
	Sugars	39.4 g
protein		15.7 g	31%
Vitamin D		0 mcg	0%
Calcium		78.7 mg	6%
Iron		3.9 mg	21%
Potassium		157.5 mg	3%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧈 High saturated fat

Source of Calories

Fat: 283 cal (31.0%)

Protein: 62 cal (6.9%)

Carbs: 566 cal (62.1%)

About Koulouraki

Koulourakia are traditional Greek butter-based pastries, often enjoyed as a snack with coffee or tea. These pastries, typically braided or shaped into twists, have their origins in ancient Greece and are customarily associated with Easter celebrations. They are sweet but mild, made using flour, sugar, butter, eggs, and sometimes orange juice or zest for added flavor. With approximately 400 calories per 100g serving, koulourakia are a dense energy source derived mostly from carbohydrates (60g) and fats (13.3g). They also provide small amounts of protein (6.7g) and fiber (3.3g), but are not a significant source of vitamins or minerals apart from trace amounts of calcium and iron.

Health Benefits

• Provides quick energy due to its high carbohydrate content (60g per 100g serving).
• Contains dietary fiber (3.3g per 100g), which can support healthy digestion.
• Includes small amounts of calcium (33.3mg), contributing to bone health and muscle function.

Dietary Considerations

Allergens: Contains wheat, eggs, dairy

Suitable for: Vegetarian

Not suitable for: Vegan, gluten-free, dairy-free, egg-free

Selection and Storage

Koulourakia should be stored in an airtight container at room temperature for up to one week. They can also be frozen for longer-term storage, reheating briefly in the oven to restore their texture.

Common Questions About Koulouraki Nutrition

Is Koulouraki high in protein?

Koulouraki contains approximately 6.7 grams of protein per 100 grams, which is a moderate amount for a baked sweet snack. It is not an ideal high-protein food compared to sources like meat, eggs, or legumes.

Can I eat Koulouraki on a keto diet?

Koulouraki is not suitable for a keto diet as it contains 60 grams of carbohydrates per 100 grams, which exceeds the daily carb limit for keto. Its high sugar content (16.7 grams) also makes it incompatible with low-carb dietary goals.

Are there any health benefits or concerns with Koulouraki?

Koulouraki can be enjoyed as an occasional treat but should be consumed in moderation due to its high calorie (400 per 100 grams), sugar (16.7 grams), and sodium (500 mg) content. It does provide some energy and fiber (3.3 grams), but frequent consumption may contribute to weight gain or elevated blood sugar levels.

How much Koulouraki should I eat at once?

A serving size of Koulouraki is typically one or two pieces, depending on the size, which equates to about 30-50 grams. This keeps the calorie intake within 120-200 calories, making it suitable for a snack without excess calories or sugar.

How does Koulouraki compare to other sweet baked goods?

Koulouraki is similar to cookies in terms of calories and sugar content but may have slightly higher fiber. Compared to pastries or cakes, it tends to have less fat but more carbs. Homemade versions often allow better control over ingredients, such as reducing sugar or using whole-grain flour for improved nutrition.

Data Sources & Scientific References