Nutritional Breakdown of Popular Greek Desserts

While Greek desserts are often rich and indulgent, many are rooted in whole ingredients like nuts, olive oil, honey, and semolina. That said, understanding their nutritional content can help you enjoy them mindfully—especially if you’re watching your sugar intake, counting calories, or following a Mediterranean-style diet

This article breaks down the calorie counts, sugar levels, and potential health swaps for some of the most popular Greek sweets.

Table of Contents

Calorie Counts per Serving

Baklava

• 1 piece (approx. 2×2 inch square): 290–330 calories
• Source of: healthy fats from walnuts, simple carbs, high sugar content from syrup

Galaktoboureko

• 1 slice: 250–300 calories
• Made with semolina custard and filo, then soaked in lemon syrup

Melomakarona

• 1 cookie: 160–200 calories
• Olive oil-based, eggless, sweetened with honey or syrup

Kourabiedes

• 1 cookie: 200–240 calories
• Rich in butter and almonds, heavily dusted with powdered sugar

Loukoumades

• 4–5 puffs: 250–300 calories
• Deep-fried dough balls soaked in honey or sugar syrup

Halva (Semolina)

• 1 slice: 180–220 calories
• Made with olive oil or seed oil, semolina, and sugar syrup

Explore healthy alternatives in Top 5 Greek Vegan Desserts

Sugar and Carb Content

Most traditional Greek desserts rely on syrup or powdered sugar for sweetness.

• Baklava: High sugar (~20–25g per serving)
• Galaktoboureko: Medium (~15–18g)
• Loukoumades: High due to honey soak (~20g)
• Melomakarona: Medium (~12–16g), lower glycemic impact with olive oil
• Halva: Medium, depends on syrup concentration

Healthier Swaps and Versions

• Use agave or maple syrup instead of honey for lower glycemic impact
• Replace white sugar with coconut sugar or date syrup
• Bake instead of fry where possible (e.g., for loukoumades alternatives)
• Use whole wheat or almond flour in cookies like melomakarona

Mediterranean Diet Compatibility

While many Greek desserts are high in calories, they align with the Mediterranean diet philosophy when:

• Made with olive oil instead of butter
• Sweetened with natural syrups
• Eaten in moderation, ideally paired with fruit or tea

Dessert Choices for Diabetics or Low-Sugar Diets

• Pasteli: Honey and sesame bar, high in fat but less added sugar
• Fruit preserves (glyka tou koutaliou): Can be portioned precisely
• Raw nut and date energy bites: Modern Greek-style, inspired by halva

Frequently Asked Questions

Return to the Ultimate Guide to Greek Desserts for more insights