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Lower-oil baked phyllo pastry with cheese filling
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Homemade Tray Börek (Low Oil) (120 g) has 270 calories. That works out to 225 calories per 100 g. It contains 31 g of carbs, 9.8 g of protein, 12.1 g of fat and 1.6 g of fiber. Its 22.8 µg of Selenium covers 41% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 120 g
270
KCAL / 120G
Carbs
31g
· 11% DV
Protein
9.8g
· 20% DV
Fat
12.1g
· 16% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 14% · Fat 40%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 270 kcal | |
| Total fat | 12.1 g | 16% |
| Saturated fat | 5.1 g | 26% |
| Trans fat | 0.1 g | |
| Sodium | 564 mg | 25% |
| Total carbohydrate | 31 g | 11% |
| Fiber | 1.6 g | 6% |
| Protein | 9.8 g | 20% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 270 kcal |
| 1 piece (small) | 60 g | 135 kcal |
| 100 g | 100 g | 225 kcal |
| 1 cup (diced) | 140 g | 315 kcal |
| 1 serving (medium) | 150 g | 338 kcal |
| 1 piece (large) | 180 g | 405 kcal |
| 1 piece (extra large) | 250 g | 563 kcal |
| 1 serving (large) | 250 g | 563 kcal |
Calculated from 225 calories per 100 g.
Homemade low-oil tray börek is made with layers of phyllo dough, a cheese filling and a light coating of sauce, then baked in a tray. The exact cheese and sauce vary by household, but the filling should not be watery.
Homemade low-oil tray börek is assembled in a baking tray and baked, while su böreği traditionally uses briefly boiled pastry sheets before layering. Both can have cheese filling, but their preparation gives them different textures.
Keep homemade low-oil tray börek from getting soggy by draining wet cheese, using only enough sauce to lightly coat the phyllo, and baking in a fully heated oven. Let it rest uncovered after baking so trapped steam does not soften the crust.
Homemade low-oil tray börek can still turn crisp if the sheets are lightly brushed rather than soaked and the top is exposed to dry oven heat. Avoid covering it after baking, since trapped steam quickly softens the pastry.
Yes, homemade low-oil tray börek can be assembled ahead and kept covered in the refrigerator before baking. Keep the filling well drained and avoid letting the sauced phyllo sit too long, or the sheets may absorb moisture and bake soft.
Yes, you can freeze homemade low-oil tray börek after baking and cooling it completely. Cut it into portions, wrap them airtight, and reheat from thawed in the oven for a firmer, crisper texture.
Homemade low-oil tray börek keeps for about three days in the refrigerator when stored in a covered container. Cool it promptly after baking rather than leaving it out for hours, and discard it if its smell or appearance changes.
The oven is the best way to reheat homemade low-oil tray börek because it restores some crispness to the phyllo. Heat individual portions uncovered; a microwave works quickly but tends to leave the pastry soft.
Serve homemade low-oil tray börek with a crisp salad, yogurt, or ayran to balance its cheesy pastry. It also works as part of a Turkish breakfast spread or as a light lunch with soup.
Yes, you can fill homemade low-oil tray börek with spinach instead of cheese. Cook the spinach first and squeeze out excess liquid before layering it, so the filling does not make the phyllo soggy.
Vitamins
B1
0.26mg · 22% DV
B2
0.23mg · 18% DV
Folate
69.6µg · 17% DV
Biotin
5.04µg · 17% DV
Minerals
Selenium
23µg · 42% DV
Phosphorus
174mg · 25% DV
Sodium
564mg · 25% DV
Calcium
211mg · 21% DV
Potassium ⭐
142mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 270 calories in 1 piece (medium) (120 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.
Homemade Tray Börek (Low Oil) is a Turkish home-style bake made by layering thin yufka pastry with a cheese filling, then cooking it in a tray until the top is golden. Using less oil gives it a lighter finish than richer versions, while the inside stays soft and tender.
In Turkey, it is served warm or at room temperature for breakfast, alongside tea, or as part of a shared meal. Its pastry makes it mainly a source of carbohydrates, with some protein from the cheese; it provides 225 calories per 100 g. Add a fresh salad or sliced vegetables for a simple, more balanced plate.
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.
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.
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.
Contains these allergens:
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
SATURATED
5.1g
MONOUNSATURATED
4.02g
POLYUNSATURATED
1.98g
Omega 6:3 ratio 18.2:1
Above the ideal 4:1 (18.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.