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Frozen börek Calories
Ready-to-cook frozen börek; usually phyllo pastry filled with cheese, potato, or ground meat
In season: Winter · Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Frozen börek (80 g) has 208 calories. That works out to 260 calories per 100 g. It contains 23.2 g of carbs, 5.6 g of protein, 10.4 g of fat and 1.8 g of fiber. Its 0.2 µg of B12 covers 10% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Frozen börek Nutrition Facts
Selected: 1 piece (medium) · 80 g
208
KCAL / 80G
Carbs
23.2g
· 8% DV
Protein
5.6g
· 11% DV
Fat
10.4g
· 13% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 11% · Fat 45%
Frozen börek nutrition facts table · 1 piece (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 208 kcal | |
| Total fat | 10.4 g | 13% |
| Saturated fat | 3.36 g | 17% |
| Trans fat | 0.08 g | |
| Sodium | 336 mg | 15% |
| Total carbohydrate | 23.2 g | 8% |
| Fiber | 1.8 g | 6% |
| Protein | 5.6 g | 11% |
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 Frozen börek?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 80 g | 208 kcal |
| 1 piece (small) | 50 g | 130 kcal |
| 1 slice (medium) | 60 g | 156 kcal |
| 100 g | 100 g | 260 kcal |
| 1 serving (medium) | 100 g | 260 kcal |
| 1 piece (large) | 120 g | 312 kcal |
| 1 serving (large) | 150 g | 390 kcal |
| 2 piece (double) | 160 g | 416 kcal |
| 1 pack (whole) | 400 g | 1040 kcal |
Calculated from 260 calories per 100 g.
Frequently Asked Questions About Frozen börek
How do you cook frozen börek?
You can usually cook frozen börek straight from the freezer. Arrange the pieces with space between them and follow the package’s temperature and timing instructions, since size, filling, and brand affect how quickly they cook.
Can you cook frozen börek in an air fryer?
Yes, frozen börek can be cooked in an air fryer. Place the pieces in a single layer so hot air can circulate, and use the package directions as a guide; check them during cooking to prevent over-browning.
Should you thaw frozen börek before baking it?
Usually, frozen börek does not need to be thawed before baking. Thawing can soften the pastry and make the filling leak; follow the product’s package instructions if they specifically call for thawing.
How long does frozen börek take to bake?
Baking time for frozen börek varies with the brand, piece size, and filling. Use the time and oven temperature printed on the package, and make sure the pastry is browned and the center is hot before serving.
Can you pan-fry frozen börek?
Yes, some frozen börek can be pan-fried, but not every product is designed for that method. Check the package first, then cook over moderate heat so the pastry browns without leaving the filling cold.
What fillings are in frozen börek?
Frozen börek commonly comes with cheese, potato, or ground-meat filling. Recipes vary by brand and regional style, so check the package if you need to know the exact filling or ingredients.
Why does frozen börek split open while baking?
Frozen börek can split if the pastry is dry, the pieces are crowded, or the filling leaks as it heats. Bake it from frozen unless the package says otherwise, and leave room between pieces on the tray.
Can you refreeze frozen börek after it has thawed?
It is safest not to refreeze frozen börek that has thawed at room temperature. If it thawed in the refrigerator, follow the package’s food-safety guidance; cooked börek can be frozen after it has cooled.
How do you keep frozen börek crispy?
For crisp frozen börek, bake it on a tray with space around each piece and avoid covering it while it cooks. Letting it sit uncovered briefly after baking helps steam escape instead of softening the pastry.
Is frozen börek good for breakfast?
Yes, frozen börek is often served for breakfast, especially with tea and fresh vegetables. Cheese börek pairs well with tomatoes and cucumber, while potato or meat versions can be served with plain yogurt.
Frozen börek Vitamins & Minerals
Vitamins
B12
0.24µg · 10% DV
B2
0.1mg · 8% DV
B1
0.09mg · 8% DV
Vitamin K
8.8µg · 7% DV
Minerals
Sodium
336mg · 15% DV
Selenium
5.6µg · 10% DV
Calcium
88mg · 9% DV
Phosphorus
60mg · 9% DV
Potassium ⭐
88mg · 3% DV
Frozen börek Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Frozen börek
To burn the 208 calories in 1 piece (medium) (80 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 Frozen börek?
Frozen börek is a ready-to-cook Turkish pastry made from thin, flaky sheets of dough wrapped around a filling, commonly cheese, potato or minced meat. Freezing makes it convenient to keep on hand and bake when needed, though fillings and shapes vary by brand and region.
Once baked, the layers turn crisp while the centre stays soft and savoury. In Turkey it may be served at breakfast, with tea or as a substantial snack; elsewhere, it works well as a light meal alongside salad or yogurt. Follow the pack’s cooking directions for the best texture. Since pastry makes it fairly energy-dense, pair a portion with fresh vegetables for a more balanced plate.
How Nutritious Is Frozen börek?
Nutrient density
Low
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 Frozen börek 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 Frozen börek Contain Allergens?
Contains these allergens:
Which Diets Is Frozen börek Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Frozen börek Fat Profile
SATURATED
3.36g
MONOUNSATURATED
3.76g
POLYUNSATURATED
2g
Omega 6:3 ratio 44:1
Above the ideal 4:1 (44:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.