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Baked poppy seed and green lentil spring roll Calories
Source of plant protein and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (medium) of Baked poppy seed and green lentil spring roll (90 g) has 243 calories. That works out to 270 calories per 100 g. It contains 30.7 g of carbs, 8.3 g of protein, 10.1 g of fat and 5.2 g of fiber. Its 0.3 mg of Copper covers 31% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Baked poppy seed and green lentil spring roll Nutrition Facts
Selected: 3 piece (medium) · 90 g
243
KCAL / 90G
Carbs
30.7g
· 11% DV
Protein
8.3g
· 17% DV
Fat
10.1g
· 13% DV
Fiber
5.2g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 50% · Protein 13% · Fat 37%
Baked poppy seed and green lentil spring roll nutrition facts table · 3 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 243 kcal | |
| Total fat | 10.1 g | 13% |
| Saturated fat | 1.31 g | 7% |
| Trans fat | 0 g | |
| Sodium | 351 mg | 15% |
| Total carbohydrate | 30.7 g | 11% |
| Fiber | 5.2 g | 19% |
| Protein | 8.3 g | 17% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Baked poppy seed and green lentil spring roll?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 40 g | 108 kcal |
| 1 piece (mini) | 25 g | 68 kcal |
| 1 piece (small) | 30 g | 81 kcal |
| 1 piece (large) | 55 g | 149 kcal |
| 2 piece (small) | 60 g | 162 kcal |
| 1 piece (jumbo) | 70 g | 189 kcal |
| 3 piece (medium) | 90 g | 243 kcal |
| 100 g | 100 g | 270 kcal |
| 1 serving (medium) | 120 g | 324 kcal |
| 4 piece (large) | 160 g | 432 kcal |
Calculated from 270 calories per 100 g.
Frequently Asked Questions About Baked poppy seed and green lentil spring roll
How do you make baked poppy seed and green lentil spring rolls?
Baked poppy seed and green lentil spring rolls are made by wrapping a cooked lentil filling in thin pastry and baking until browned. Mix the lentils with sautéed onion and seasoning, roll portions in pastry, then brush with oil and sprinkle with poppy seeds.
Can you use canned lentils in baked poppy seed and green lentil spring rolls?
Yes, canned lentils work in baked poppy seed and green lentil spring rolls. Drain and rinse them well, then mash or lightly crush some of the lentils so the filling holds together and does not spill from the pastry.
What pastry works best for baked poppy seed and green lentil spring rolls?
Thin filo pastry works best for baked poppy seed and green lentil spring rolls because it rolls neatly and crisps in the oven. Keep unused sheets covered while assembling, as exposed filo dries quickly and can crack when rolled.
Can baked poppy seed and green lentil spring rolls be frozen?
Yes, freeze baked poppy seed and green lentil spring rolls before baking for the best texture. Freeze them in a single layer first, then transfer to a sealed container; bake from frozen so the pastry does not become soggy during thawing.
Are baked poppy seed and green lentil spring rolls different from fried spring rolls?
Yes, baked poppy seed and green lentil spring rolls have a different texture from fried spring rolls and use a lentil-and-poppy filling rather than the more familiar fillings. Baking gives the pastry a crisp surface without immersing the rolls in frying oil.
What dipping sauce goes with baked poppy seed and green lentil spring rolls?
A garlicky yogurt dip pairs well with baked poppy seed and green lentil spring rolls, balancing the earthy lentils and nutty poppy seeds. For a dairy-free option, serve them with lemony tahini sauce or a simple tomato-based dip.
Why does the filling fall out of baked poppy seed and green lentil spring rolls?
The filling usually falls out of baked poppy seed and green lentil spring rolls when it is too wet, the pastry is overfilled, or the final edge is left unsealed. Drain the lentils, leave space at the ends, roll snugly, and place each roll seam-side down.
Can baked poppy seed and green lentil spring rolls be made ahead?
Yes, assemble baked poppy seed and green lentil spring rolls ahead and keep them covered in the refrigerator until baking. Brush them with oil and add the poppy seeds shortly before they go into the oven to help the pastry brown evenly.
How should leftover baked poppy seed and green lentil spring rolls be reheated?
Reheat leftover baked poppy seed and green lentil spring rolls in the oven to restore their crispness. Store cooled rolls in a covered container in the refrigerator and eat them within a few days; a microwave tends to make the pastry soft.
Do baked poppy seed and green lentil spring rolls need a side dish?
Baked poppy seed and green lentil spring rolls pair well with a crunchy salad, soup, or a yogurt dip. Serve them as a snack on their own or alongside vegetables when you want to turn them into a fuller meal.
Baked poppy seed and green lentil spring roll Vitamins & Minerals
Vitamins
B1
0.22mg · 18% DV
Folate
68.4µg · 17% DV
Biotin
3.69µg · 12% DV
B3
1.71mg · 11% DV
Minerals
Copper
0.28mg · 31% DV
Manganese
0.65mg · 28% DV
Phosphorus
169mg · 24% DV
Selenium
12µg · 22% DV
Sodium
351mg · 15% DV
Potassium ⭐
241mg · 7% DV
Baked poppy seed and green lentil spring roll Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked poppy seed and green lentil spring roll
To burn the 243 calories in 3 piece (medium) (90 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Baked poppy seed and green lentil spring roll?
Fırında haşhaşlı yeşil mercimekli sigara böreği is a Turkish börek: thin pastry is rolled around a green-lentil filling, topped with poppy seeds and baked. It belongs to Turkey’s broader family of filled pastries, rather than being an Asian-style spring roll. The pastry turns crisp in the oven, while the lentils make the centre soft and substantial; poppy adds a gentle, nutty note. In Turkey, it may be served warm at breakfast, with tea, or as part of a shared table or iftar spread. The lentils make it a source of plant protein and fibre, with 5.8 g of fibre per 100 g. Pair it with a fresh salad for a lighter meal.
How Nutritious Is Baked poppy seed and green lentil spring roll?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Baked poppy seed and green lentil spring roll Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Baked poppy seed and green lentil spring roll Contain Allergens?
Contains these allergens:
Which Diets Is Baked poppy seed and green lentil spring roll Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baked poppy seed and green lentil spring roll Fat Profile
SATURATED
1.31g
MONOUNSATURATED
2.84g
POLYUNSATURATED
3.87g
Omega 6:3 ratio 52.7:1
Above the ideal 4:1 (52.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.