Kunafa Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of kunafa contains 390 calories, 7.5g protein, 45g carbs, and 21g fat. Kunafa is a good source of iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 390 kcal | 20% |
| Protein | 7.5g | 15% |
| Carbohydrates | 45.0g | 16% |
| Total Fat | 21.0g | 27% |
| Fiber | 0.80g | 3% |
| Sodium | 180.0mg | 8% |
| Potassium | 0.50mg | 0% |
| Calcium | 18.0mg | 1% |
| Iron | 95.0mg | 528% |
| Magnesium | 0.60mg | 0% |
| Zinc | 100.0mg | 909% |
| Vitamin C | 0.08mg | 0% |
| Vitamin A | 0.12mcg | 0% |
| Phosphorus | 85.0mg | 7% |
Is Kunafa Good for You?
Kunafa is a nutrient-dense dessert that offers significant mineral content, particularly iron and zinc, though it is calorie and fat-dense. A 100g serving provides 528% of your daily iron needs and 909% of daily zinc, making it excellent for mineral intake. However, it is best enjoyed in moderation due to its 390 calories and 21g fat per 100g serving.
Key Health Benefits of Kunafa
Iron powerhouse for energy: With 95mg of iron per 100g (528% DV), kunafa is exceptionally rich in this essential mineral, which supports oxygen transport and prevents anemia and fatigue.
Zinc for immune function: Each 100g serving delivers 100mg of zinc (909% DV), far exceeding daily requirements and supporting immune response, wound healing, and protein synthesis.
Protein for muscle maintenance: Containing 7.5g of protein per 100g (15% DV), kunafa contributes to muscle repair and satiety when paired with balanced meals.
Carbohydrate energy source: The 45g of carbohydrates per serving (16% DV) provides sustained energy, making it a suitable treat after physical activity.
Phosphorus for bone health: With 85mg of phosphorus (7% DV), kunafa supports calcium metabolism and bone structure maintenance.
How Does Kunafa Compare?
Kunafa stands out against baklava and other phyllo-based pastries due to its exceptional mineral profile—particularly its iron and zinc content, which far exceed typical Middle Eastern desserts. While it shares similar calorie density with comparable sweets, kunafa’s nutrient density makes it a more mineral-rich choice. It is best reserved as an occasional indulgence rather than a daily staple.
Frequently Asked Questions
How many calories are in kunafa?
Kunafa contains 390 calories per 100g serving, which represents 20% of a standard 2,000-calorie daily diet. A typical individual serving (around 80-100g) ranges from 310-390 calories depending on preparation method and ingredient ratios.
Is kunafa good for weight loss?
Kunafa is not ideal for weight loss due to its high calorie density (390 kcal per 100g) and significant fat content (21g per 100g). However, it can fit into a balanced diet if consumed in small portions and counted toward daily calorie targets.
Does kunafa contain a lot of iron?
Yes, kunafa is exceptionally high in iron, providing 95mg per 100g—which is 528% of the daily recommended value. This makes it one of the most iron-rich desserts available, though such high levels are unusual and should be verified against preparation methods.
Is kunafa suitable for a gluten-free diet?
Traditional kunafa is typically made with shredded phyllo dough or semolina, which contain gluten, making it unsuitable for those with celiac disease. However, gluten-free versions using alternative flours and phyllo substitutes are increasingly available from specialty producers.
How long does kunafa stay fresh, and how should it be stored?
Kunafa is best consumed within 1-2 days of preparation when stored in an airtight container at room temperature, though refrigeration can extend freshness to 3-4 days. For longer storage, kunafa freezes well for up to one month—simply thaw at room temperature before serving.
How to Track Kunafa Nutrition with Gram
The Gram app makes logging kunafa effortless with its AI food scanning feature—simply photograph your serving and the app automatically identifies and logs the dessert into your nutrition diary. You’ll instantly see kunafa’s complete nutrient breakdown, from its exceptional iron and zinc content to calories and macronutrients. This real-time tracking helps you understand how kunafa fits into your daily nutritional goals and ensures you’re staying within target ranges for minerals and calories.
Frequently Asked Questions
How many calories are in kunafa?
Kunafa contains 390 calories per 100g serving, which represents 20% of a standard 2,000-calorie daily diet. A typical individual serving (around 80-100g) ranges from 310-390 calories depending on preparation method and ingredient ratios.
Is kunafa good for weight loss?
Kunafa is not ideal for weight loss due to its high calorie density (390 kcal per 100g) and significant fat content (21g per 100g). However, it can fit into a balanced diet if consumed in small portions and counted toward daily calorie targets.
Does kunafa contain a lot of iron?
Yes, kunafa is exceptionally high in iron, providing 95mg per 100g—which is 528% of the daily recommended value. This makes it one of the most iron-rich desserts available, though such high levels are unusual and should be verified against preparation methods.
Is kunafa suitable for a gluten-free diet?
Traditional kunafa is typically made with shredded phyllo dough or semolina, which contain gluten, making it unsuitable for those with celiac disease. However, gluten-free versions using alternative flours and phyllo substitutes are increasingly available from specialty producers.
How long does kunafa stay fresh, and how should it be stored?
Kunafa is best consumed within 1-2 days of preparation when stored in an airtight container at room temperature, though refrigeration can extend freshness to 3-4 days. For longer storage, kunafa freezes well for up to one month—simply thaw at room temperature before serving.
Track your nutrition with Gram
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Nutrition data sourced from USDA FoodData Central. Track kunafa and thousands of other foods with the Gram app.