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Cheese Bonka Calories
Cheese-filled baked pastry
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Cheese Bonka (90 g) has 288 calories. That works out to 320 calories per 100 g. It contains 28.6 g of carbs, 9.5 g of protein, 15.5 g of fat and 1.4 g of fiber. Its 162 mg of Phosphorus covers 23% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Cheese Bonka Nutrition Facts
Selected: 1 piece (medium) · 90 g
288
KCAL / 90G
Carbs
28.6g
· 10% DV
Protein
9.5g
· 19% DV
Fat
15.5g
· 20% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 39% · Protein 13% · Fat 48%
Cheese Bonka nutrition facts table · 1 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 288 kcal | |
| Total fat | 15.5 g | 20% |
| Saturated fat | 7.29 g | 36% |
| Trans fat | 0.18 g | |
| Sodium | 468 mg | 20% |
| Total carbohydrate | 28.6 g | 10% |
| Fiber | 1.4 g | 5% |
| Protein | 9.5 g | 19% |
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 Cheese Bonka?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 288 kcal |
| 1 piece (small) | 45 g | 144 kcal |
| ½ piece (half) | 45 g | 144 kcal |
| 100 g | 100 g | 320 kcal |
| 1 cup (diced) | 110 g | 352 kcal |
| 1 piece (large) | 140 g | 448 kcal |
| 1 serving (double) | 180 g | 576 kcal |
Calculated from 320 calories per 100 g.
Frequently Asked Questions About Cheese Bonka
What is Cheese Bonka?
Cheese Bonka is a baked pastry with a cheese filling. The dough shape and exact filling can vary by recipe, so the name does not necessarily describe one fixed, standardized recipe.
How do you make Cheese Bonka at home?
To make Cheese Bonka, wrap a cheese filling in pastry dough, seal the edges, and bake until browned. Follow the directions for the dough you are using, since baking time and temperature vary between homemade and ready-made pastry.
What cheese works best in Cheese Bonka?
A cheese that crumbles or grates easily works well in Cheese Bonka. Feta-style cheese gives a saltier, tangier filling, while a mild melting cheese makes it milder and gooier. Taste the filling before adding extra salt.
Can you freeze Cheese Bonka?
Yes, Cheese Bonka can be frozen. Let it cool completely, freeze the pieces separately first, then transfer them to an airtight container or bag. Reheat from thawed in the oven for a better pastry texture.
How should you store leftover Cheese Bonka?
Store leftover Cheese Bonka in a sealed container in the refrigerator rather than leaving it at room temperature. For the best quality, eat it within a few days and reheat it until the filling is hot.
What is the best way to reheat Cheese Bonka?
Reheat Cheese Bonka in the oven to help the pastry regain some crispness. Warm it until the filling is hot throughout; a microwave is quicker but can leave the pastry soft.
What can you serve with Cheese Bonka?
Serve Cheese Bonka with a fresh salad or sliced vegetables to balance the rich pastry and cheese filling. It also works as a breakfast or snack alongside fruit, or as part of a light lunch.
Why does the filling leak out of Cheese Bonka?
Cheese filling can leak from Cheese Bonka if the pastry edges are not sealed firmly or the filling is overfilled. Keep the filling away from the edges, press the seam closed, and place the seam underneath before baking.
Why is my Cheese Bonka pastry soggy?
Cheese Bonka can turn soggy if the filling releases moisture, the pastry is underbaked, or the pieces are covered while still warm. Drain wet cheese, bake until the pastry is browned, and let the pieces cool uncovered.
Is Cheese Bonka the same as cheese börek?
Not necessarily. Cheese Bonka is a cheese-filled baked pastry, while börek is a broad family of filled pastries with many doughs and shapes. Some versions may look similar, but the names do not guarantee the same recipe.
Cheese Bonka Vitamins & Minerals
Vitamins
Biotin
5.4µg · 18% DV
B12
0.38µg · 16% DV
B2
0.2mg · 15% DV
Vitamin A
126µg · 14% DV
Minerals
Selenium
13µg · 24% DV
Phosphorus
162mg · 23% DV
Sodium
468mg · 20% DV
Calcium
189mg · 19% DV
Potassium ⭐
108mg · 3% DV
Cheese Bonka Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cheese Bonka
To burn the 288 calories in 1 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 Cheese Bonka?
Cheese Bonka is a baked pastry with cheese tucked inside its dough. The filling gives it a savoury, pleasantly rich centre, while the outside may be soft or lightly browned. It works as a simple breakfast, snack or light meal, and is best enjoyed warm.
There is no single serving custom for it across English-speaking regions; serve it with fresh vegetables or a side salad for a more balanced plate, or enjoy it alongside tea or coffee. Its pastry and cheese make it fairly energy-dense, with 320 calories per 100 g and 10.5 g of protein. A medium piece is substantial, so you can pair it with salad rather than another pastry.
How Nutritious Is Cheese Bonka?
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
Low
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 Cheese Bonka 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 Cheese Bonka Contain Allergens?
Contains these allergens:
Which Diets Is Cheese Bonka Good For?
Vegan
— Not 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
Cheese Bonka Fat Profile
SATURATED
7.29g
MONOUNSATURATED
4.68g
POLYUNSATURATED
1.89g
Omega 6:3 ratio 24.4:1
Above the ideal 4:1 (24.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.