Kirkland Signature Apple Strudel is a delicious pastry sold exclusively at Costco stores. It’s made with flaky phyllo dough layered around sweet apple filling. Many people enjoy Apple Strudels as an occasional treat, but want to keep track of the calorie content. In this comprehensive guide, we’ll provide a detailed calorie count and nutritional information for Kirkland Apple Strudels.
Quick Answer
Each Kirkland Signature Apple Strudel contains approximately 330 calories per strudel. The exact calorie count can vary slightly depending on the size of the pastry.
Calculating Calories in Kirkland Apple Strudels
To determine the calories in a Kirkland Apple Strudel, we need to examine the nutrition facts label and ingredient list. Luckily, Costco provides this information online for their Kirkland Signature products.
Here are the key details:
- Serving Size: 1 strudel (104g)
- Calories per strudel: 330
- Total Fat: 12g
- Saturated Fat: 5g
- Trans Fat: 0g
- Cholesterol: 15mg
- Sodium: 240mg
- Total Carbohydrate: 57g
- Dietary Fiber: 2g
- Total Sugars: 21g
- Protein: 4g
The main calorie sources in an Apple Strudel are the refined carbohydrates from the phyllo dough and added sugars from the apple filling. Let’s take a closer look at each component:
Pastry Dough
The layered phyllo dough accounts for a significant portion of the calories and carbs. Phyllo dough is made from refined flour which contains minimal fiber and protein. Each strudel has about 50g of pastry dough, containing approximately:
- Calories: 165
- Carbs: 33g
- Fat: 3g
- Protein: 3g
Apple Filling
The sweetened apples contribute additional calories primarily from natural sugars. The ingredient list shows the filling contains apple slices, sugar, spices, and a small amount of flour. There is around 1/3 cup of apple filling per strudel, with roughly:
- Calories: 110
- Carbs: 24g
- Fat: 0g
- Protein: 0g
Glaze
Kirkland Apple Strudels are topped with a thin icing glaze made from confectioners’ sugar, water, and lemon juice. About 1-2 teaspoons of glaze tops each pastry, adding a touch more sweetness along with around:
- Calories: 45
- Carbs: 12g
- Fat: 0g
- Protein: 0g
Nutrition Facts Summary
Adding the estimates for the dough, filling, and glaze gives us a total calorie count of around 330 calories per Apple Strudel. This matches the nutrition facts on the Costco website.
Kirkland Apple Strudel Nutrition Information
Now that we’ve calculated the basic calorie total, let’s take a more in-depth look at the full nutrition facts panel:
| Nutrition Facts | Per 1 strudel (104g) |
|---|---|
| Calories | 330 |
| Fat | 12g |
| Saturated Fat | 5g |
| Trans Fat | 0g |
| Cholesterol | 15mg |
| Sodium | 240mg |
| Total Carbohydrate | 57g |
| Dietary Fiber | 2g |
| Total Sugars | 21g |
| Protein | 4g |
A few things stand out:
– This pastry is high in calories, carbs, and sugar compared to many other dessert options. The 330 calories make up around 16% of a standard 2000 calorie diet.
– It contains minimal fiber and protein. Over 80% of the carbohydrates come from sugars rather than complex carbs.
– Saturated fat and sodium are moderately high for a single-serve dessert item.
So while Kirkland Apple Strudels make for an occasional sweet treat, they should be consumed in moderation as part of a balanced diet. The lack of fiber and protein means they have minimal nutritional value beyond the temporary calories and energy.
Comparing Apple Strudel Calories to Other Desserts
How does an Apple Strudel compare when looking at other popular dessert choices? Here is a calorie comparison to some common alternatives:
Apple Strudel (1 strudel): 330 calories
- Chocolate Chip Cookie (1 large): 140 calories
- Oreo (3 cookies): 160 calories
- Vanilla Ice Cream (1/2 cup): 140 calories
- Apple Pie Slice (1/6th of 9″ pie): 330 calories
- Cheesecake Slice (1/8th of 8″ cake): 250 calories
Among traditional desserts, the Apple Strudel is on the higher end for calorie content. Many cookies, ice cream portions, and cake slices contain 200 calories or less. A slice of apple pie is nearly identical in calories.
Some healthier options under 200 calories could include:
- Fresh Fruit Salad (1 cup): 100 calories
- Greek Yogurt Parfait: 150 calories
- Dark Chocolate Square (1 oz): 170 calories
- Angel Food Cake (1/12th of cake): 120 calories
So while not the worst dessert choice, Apple Strudels should be enjoyed in smaller portions as a occasional treat. Going with a fresh fruit dessert can satisfy a sweet tooth for less calories.
Tips for Reducing Calories in Apple Strudel
If you want to enjoy an Apple Strudel but reduce the calorie impact, here are some serving tips:
Size Matters
– Cut the pastry in half and share one strudel between two people. This brings the calories down to 165 per serving.
– Start with a smaller piece, like 1/4 or 1/3 of a whole strudel. Only get a second portion if you’re still hungry.
Avoid Extra Toppings
– Enjoy the strudel plain without additions like ice cream, whipped cream or caramel sauce. These can quickly double the calories.
Watch Your Overall Diet
– Balance the strudel out by choosing lower calorie foods and snacks for the rest of your meals that day. Don’t go over your calorie budget.
– Avoid eating the strudel on days when you indulged in other higher calorie foods or desserts already.
Stay Hydrated
– Drink water before and during the treat. This can help prevent overeating and reduce total calories.
Savor Slowly
– Take small bites and eat slowly. This allows you to enjoy the flavors while giving your body time to feel full and satisfied with a smaller portion.
Healthier Homemade Apple Strudel
For an even healthier take, consider making homemade modifications:
Use Whole Wheat Phyllo
Substitute regular phyllo dough with a whole wheat variety. This adds fiber, makes it more filling, and reduces the spike in blood sugar.
Reduce Sugar in Filling
Cut back on the amount of added sugar when making the apple filling, and instead sweeten with cinnamon, nutmeg, raisins, or almond slices.
Add Protein Toppings
Top your strudel with a dollop of Greek yogurt or ricotta cheese for a protein boost.
Portion Control
Make mini strudels by cutting phyllo sheets in half and using less filling. This bakes up smaller portions with fewer calories per treat.
Bake vs. Fry
Frying the strudels adds extra fat and calories. For a lighter option, spray phyllo with olive oil and bake the strudels.
Benefits of Apple Strudels in Moderation
While the Kirkland Apple Strudels are a high-calorie indulgence, they do have some nutritional perks when enjoyed in moderation as part of an overall healthy diet:
Fruit Source
Apple strudels provide fiber, vitamin C, and antioxidants from the apple filling. Apples have been linked to benefits like improved heart health.
Occasional Treat
Allowing yourself a sweet indulgence now and then promotes balance and prevents feelings of restriction. This can support long term healthy eating habits.
Traditional Flavors
Pastries like Apple Strudel provide enjoyment of beloved flavors and foods associated with celebrations and quality time with friends and family.
No Artificial Ingredients
Kirkland’s strudels are made with simple, recognizable ingredients like phyllo, apples, sugar, spices, flour, and lemon. There are no artificial sweeteners, colors, or preservatives.
Conclusion
Kirkland Signature Apple Strudels contain around 330 calories per pastry. This moderately-high calorie count comes mostly from refined flour in the phyllo dough and added sugar in the filling. While Apple Strudels make a delicious occasional treat, balance your diet by controlling portions, choosing healthier toppings, and opting for fresh fruit on days you indulge. Homemade modifications like whole wheat phyllo and less sugar can also lighten up this classic pastry. Overall, be mindful of your serving size and enjoy Apple Strudels in moderation as part of an active, balanced lifestyle.
