Understanding the Calories in Persian Gaz
Persian gaz is a traditional and popular sweet made with ingredients like sugar or glucose, egg whites, rosewater, and nuts such as pistachios or almonds. Due to its sweetness and dense texture, it tends to be relatively high in calories.
Calories in 100 grams of gaz
Approximately 400 to 450 calories
Calories in one piece of gaz (around 20–30 grams)
About 80 to 130 calories, depending on its size and nut content
Main Nutritional Breakdown (per 100g)
| Amount | Nutrient |
|---|---|
| 75–80 grams | Carbohydrates |
| 5–10 grams | Protein |
| 5–10 grams | Fat |
Calories per Serving Size
Persian gaz serving sizes typically range between 20 to 30 grams, depending on the brand or how it’s made. Here’s an approximate calorie breakdown for each serving:
| Estimated Calories | Serving Size |
| 80–130 kcal | 20 grams |
| 120–195 kcal | 30 grams |
Note: These values vary based on ingredients (like sugar or nut quantity).
Calories in Different Types of Gaz
| Calories per piece (20–30g) | Calories per 100g | Type of Gaz |
| 80–130 kcal | 400–450 kcal | Gaz with pistachios/almonds |
| 60–105 kcal | 300–350 kcal | Low-sugar/sugar-free gaz |
| 80–145 kcal | 400–480 kcal | Gaz with honey |
| 40–75 kcal | 200–250 kcal | Sugar-free (stevia/erythritol) |
Persian Gaz vs. Other Persian Sweets
Comparison of Gaz with Other Persian Sweets
| Sweet | Calories per 100g | Description | Texture & Features |
| Gaz | 400–450 kcal | Chewy texture, usually with pistachios/almonds | Lower in fat, dense and sweet |
| Sohan | 500–600 kcal | Rich and crispy, flavored with saffron/cardamom | High in fat and sugar |
| Persian Baklava | 450–550 kcal | Layered pastry with cardamom and rosewater | Aromatic, syrup-soaked, festive sweet |
| Zoolbia & Bamieh | 400–500 kcal | Deep-fried dough soaked in syrup | Very sweet and high in fat |
| Qottab | 450–500 kcal | Nut-filled pastry with cinnamon and cardamom | Crispy outside, soft and flavorful inside |
Conclusion
Gaz is lower in fat and a lighter option compared to fried or syrup-heavy Persian sweets. Still, portion control is essential.
Nutritional Value of Traditional Persian Gaz (per 100g)
| Nutrient | Approximate Amount |
| Calories | 400–450 kcal |
| Carbohydrates | 75–80 grams |
| Sugars | 65–75 grams |
| Protein | 5–8 grams |
| Total Fat | 5–10 grams |
| Saturated Fat | 1–2 grams |
| Fiber | ~1 gram |
Key Nutrients in Gaz
- Egg whites → Protein
- Pistachios or almonds → Healthy fats, fiber, protein
- Sugar or glucose syrup → Energy & sweetness
- Rosewater/cardamom → Flavor enhancers, little nutritional value
Protein and Nutrients from Nuts
| Nut Type | Protein (per 100g gaz) | Key Nutrients |
| Pistachios | ~5–6 grams | Vitamin B6, thiamine, copper |
| Almonds | ~5–6 grams | Vitamin E, magnesium, calcium, iron |
Nuts also add 3–5 grams of fiber per 100 grams of gaz.
Is Persian Gaz a Healthy Sweet?
Benefits:
- Protein & Healthy Fats: From pistachios/almonds
- Fiber: Helps digestion and satiety
- Vitamins & Minerals: Essential nutrients from nuts
- Lower Fat: Compared to many fried or buttery sweets
Drawbacks:
- High in Sugar: 65–75g sugar per 100g
- Processed Ingredients: Some contain glucose syrup
Conclusion:
Gaz can be part of a balanced diet when enjoyed in moderation. Lower-sugar or natural versions are a healthier choice.
How to Enjoy Gaz in Moderation
- Control Portion Size: Stick to 1–2 pieces (20–30g)
- Pair with Healthy Options: Like fruit or raw nuts
- Limit Frequency: Treat it as an occasional indulgence
- Healthy Drinks: Enjoy with water or herbal tea
- Choose Better Versions: Look for lower-sugar gaz
- Stay Active: Walk or do light exercise afterward
Should You Worry About Calories in Gaz?
Gaz is delicious and less fatty than some sweets, but it’s still high in sugar and calories.
- Moderation is Key: Stick to small portions
- Healthier Alternatives Exist: Choose wisely
- Balance Your Diet: Pair with fiber, nuts, and activity
If you’re wondering how long gaz stays fresh, check out our guide on، how to store Persian gaz properly.
Looking to Try Authentic Gaz?
Explore our hand-picked selection of Persian Gaz:
