Calories in Knafeh
Knafeh is a traditional Middle Eastern dessert made with shredded phyllo dough or semolina, layered with cheese or cream, and soaked in sugar syrup. It is energy-dense, high in simple carbohydrates and fats, providing a significant amount of calcium from the cheese.
Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Knafeh Nabulsi (Cheese) | 100g | 315 | 5g | 40g | 15g |
| Knafeh with Cream (Ashta) | 100g | 354 | 3g | 45g | 18g |
| Small Square | 75g | 235 | 4g | 30g | 11g |
| Large Plate Serving | 250g | 785 | 13g | 100g | 37g |
Health Benefits
Good source of calcium from the cheese filling which supports bone health.
Provides a quick source of energy from simple carbohydrates.
Offers psychological satisfaction and cultural enjoyment when eaten in moderation.
Nutrition Tips
- Control your portion size as Knafeh is very calorie-dense.
- Request less sugar syrup (Attar) to significantly reduce the calorie and sugar content.
- Pair your serving with a source of fiber or protein to help slow down sugar absorption.
- Share a large portion with others to enjoy the taste while managing intake.
- Opt for cheese-based Knafeh for a slightly higher protein and calcium content compared to cream-based versions.
GAYA Tracking Tip
For accurate results, photograph the piece next to a standard utensil like a fork — GAYA can identify the size and distinguish between cheese and cream fillings based on texture.
Frequently Asked Questions
Is Knafeh high in calories?+
Yes, Knafeh is high in calories due to the combination of sugar syrup, butter or ghee, and semolina or dough. A standard 150g piece can contain nearly 500 calories.
Can I eat Knafeh if I have diabetes?+
It should be consumed with extreme caution. Small portions and monitoring blood sugar levels are essential, as the high sugar content can cause rapid glucose spikes.
Which is healthier: cheese or cream Knafeh?+
Cheese Knafeh is generally considered slightly better nutritionally because it provides more protein and calcium, whereas cream-based versions often contain more saturated fats and added sugars.
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