Apple Turnover Nutrition

The turnover is a pastry packed with a sweet or savory filling meant to serve as a portable pie. The apple turnover is a sweet treat filled with apple pie filling and wrapped in a buttery and flaky pastry such as puff pastry or filo. Like other sweet desserts, the apple turnover is high in calories and fat. Knowing the nutrition information can help you determine how an apple turnover can fit into your meal plan.

Calories

The calories in an apple turnover can vary depending on the size and recipe. A 4.5 oz. iced apple turnover contains 420 calories, while a 3.2 oz. plain apple turnover contains 310 calories, and a 3 oz. plain apple turnover contains 250 calories. The U.S. Department of Agriculture's 2010 dietary guidelines recommend you limit your intake of foods high in sugar and fat, such as sweet desserts, to 5 to 15 percent of total calories 1. If you follow a 2,000-calorie diet, that means limiting your calories from sweets to 100 to 300 calories a day.

Fat

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With its flaky, buttery crust, the apple turnover is high in fat. The amount of total fat in an apple turnover ranges from 12 to 16 grams, and saturated fat from 3.5 to 4.5 grams. While fat is an essential nutrient, consuming too much fat, especially saturated fat, can increase your blood cholesterol levels and risk of heart disease. The U.S. Dietary Guidelines recommends you limit total fat to 20 to 35 percent of calories, and saturated fat to less than 10 percent of calories 1. On a 2,000-calorie diet, you should limit total fat to 44 to 78 grams, and saturated fat to less than 20 grams a day. One apple turnover meets 18 to 23 percent of your daily value for saturated fat.

Carbohydrates and Protein

The apple turnover is high in carbohydrates, but is not a significant source of protein. The carbs in one turnover range from 30 to 65 g, and protein from 0 to 4 grams. Your body uses the carbs in the food you eat as a source of energy, and it should provide 45 to 65 percent of your daily calorie intake. Protein in food is used to build your muscles and tissues, support your immune health and make essential hormones. Your diet should get 10 to 35 percent of its calories from protein.

Sodium

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Although not significantly high in sodium, the apple turnover is not a low-sodium food. One turnover contains 210 to 250 milligrams of sodium, meeting 9 to 11 percent of your daily value. The more sodium you consume, the higher your blood pressure. To reduce your risk of high blood pressure, you should limit your intake of sodium to less than 2,300 milligrams a day.