Phyllo pastry
Medium GI
GL 3.2 per piece (10 g) · GL 32 per 100 g
- Low saturated fat content
- High glycemic load
Phyllo pastry has a glycemic index of 57 (Moderate). One piece (10 g) adds a glycemic load of 3.2.
Reviewed Aug 6, 2026 · Sources: USDA FoodData Central #172791 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- GL 0.3 per 100 g Significantly lower in carbohydrates and higher in healthy fats, which helps stabilize blood sugar levels.
Almond flour - GL 20 per 100 g Provides more fiber and complex carbohydrates, resulting in a slower glucose release compared to refined flour.
Whole wheat pastry dough (lower fat) - GL 26.5 per 100 g Exceptionally high in fiber, which helps blunt the glycemic response of the overall dish.
Coconut flour
Logi · Manage Insulin Resistance
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Phyllo pastry is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 sheet | 10 g | 3.2 |
Nutrition Facts (per 100g)
per 100g
| Calories | 295 kcal |
| Carbohydrates | 56 g |
| Sugars (Total) | 1.5 g |
| Natural | 1.5 g |
| Added | 0 g |
| Fiber | 2.2 g |
| Soluble | 0.7 g |
| Insoluble | 1.5 g |
| Protein | 8 g |
| Fat | 4.5 g |
| Saturated | 0.7 g |
| Unsaturated | 3.8 g |
| Sodium | 220 mg |
Processing Level
Why this score?
- Low saturated fat content
- Minimal added sugars
- High glycemic load
- Refined flour base
- Low nutrient density
Calculate the glycemic load of a meal with Phyllo pastry
Allergens
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Phyllo pastry?
Phyllo pastry has a glycemic index of 57 (Moderate). One piece (10 g) has a glycemic load of 3.2; per 100 g the glycemic load is 32.
Is Phyllo pastry good for people with insulin resistance?
Phyllo pastry has a medium glycemic index (57). It fits in moderation, ideally with protein or fat; a lower-load alternative is Almond flour.
How does Phyllo pastry affect blood sugar?
Phyllo pastry has a glycemic load of 32 per 100g, which indicates a significant impact on blood sugar levels.
Check Phyllo pastry in the Logi app, with your portion.
