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Lentil Flour Börek Calories
Savory lentil-flour börek with plant protein and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Lentil Flour Börek (120 g) has 262 calories. That works out to 218 calories per 100 g. It contains 28.1 g of carbs, 13 g of protein, 11.3 g of fat and 6.1 g of fiber. Its 0.4 mg of Copper covers 41% of the Daily Value. Its glycemic index is 44 (low), so it raises blood sugar slowly.
Lentil Flour Börek Nutrition Facts
Selected: 1 piece (medium) · 120 g
262
KCAL / 120G
Carbs
28.1g
· 10% DV
Protein
13g
· 26% DV
Fat
11.3g
· 14% DV
Fiber
6.1g
· 22% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 20% · Fat 38%
Lentil Flour Börek nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 262 kcal | |
| Total fat | 11.3 g | 14% |
| Saturated fat | 3.06 g | 15% |
| Trans fat | 0.06 g | |
| Sodium | 461 mg | 20% |
| Total carbohydrate | 28.1 g | 10% |
| Fiber | 6.1 g | 22% |
| Protein | 13 g | 26% |
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 Lentil Flour Börek?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 262 kcal |
| 1 piece (mini) | 55 g | 120 kcal |
| 1 piece (small) | 85 g | 185 kcal |
| 100 g | 100 g | 218 kcal |
| 1 cup (diced) | 140 g | 305 kcal |
| 1 serving (medium) | 150 g | 327 kcal |
| 1 piece (large) | 170 g | 371 kcal |
| 1 piece (jumbo) | 230 g | 501 kcal |
Calculated from 218 calories per 100 g.
Frequently Asked Questions About Lentil Flour Börek
What is Lentil Flour Börek made of?
Lentil Flour Börek is made with lentil flour in its pastry or batter, usually combined with a savory filling. Recipes vary: some include eggs or dairy, while fillings may use cheese or vegetables, so the texture and layers are not always the same.
How do you make Lentil Flour Börek at home?
Lentil Flour Börek is made by mixing lentil flour into a dough or batter, adding a filling if desired, and baking it. Whisk the flour into the wet ingredients gradually to avoid lumps, and let the mixture rest if your recipe calls for it.
Does Lentil Flour Börek taste like lentils?
Yes, Lentil Flour Börek usually has a mild, earthy lentil flavor, though cheese, herbs, or vegetables can soften it. The taste is generally more noticeable in a simple version with little filling than in a strongly seasoned one.
Can Lentil Flour Börek replace regular börek?
Lentil Flour Börek can replace regular börek for a meal, but it does not behave exactly like börek made with thin wheat pastry sheets. Lentil-flour mixtures may be denser and less stretchy, so use a recipe developed for lentil flour rather than swapping flour cup for cup.
What fillings go well in Lentil Flour Börek?
Cheese, spinach, and other cooked vegetables work well in Lentil Flour Börek. Drain moist fillings before adding them so the pastry does not turn soggy; herbs such as parsley or dill can also complement the lentil flavor.
Why does Lentil Flour Börek crumble when I cut it?
Lentil Flour Börek can crumble if its mixture is too dry or it is cut while still hot. Let it rest after baking so it firms up, and follow the recipe’s binder and liquid amounts rather than adding extra flour.
How do you get Lentil Flour Börek crisp on top?
To crisp the top of Lentil Flour Börek, bake it uncovered near the end of cooking and brush the surface lightly with oil if the recipe allows. Avoid adding a wet topping, which can soften the crust.
Can Lentil Flour Börek be made without phyllo dough?
Yes, Lentil Flour Börek can be made without phyllo dough. Lentil flour can form part of a thicker dough or batter instead, but the result will be more compact than a layered börek made with phyllo.
How should you store leftover Lentil Flour Börek?
Store leftover Lentil Flour Börek in a covered container in the refrigerator for about 3 days. Cool it before storing, and reheat only the portion you plan to eat; a short oven reheat helps restore more texture than prolonged microwaving.
Can Lentil Flour Börek be frozen?
Yes, Lentil Flour Börek can be frozen after baking and cooling completely. Wrap individual pieces or separate them with parchment in an airtight container; thaw before reheating, since the texture may be softer after freezing.
Lentil Flour Börek Vitamins & Minerals
Vitamins
Folate
109.2µg · 27% DV
B1
0.26mg · 22% DV
B6
0.3mg · 18% DV
B2
0.23mg · 18% DV
Minerals
Copper
0.37mg · 41% DV
Manganese
0.8mg · 35% DV
Phosphorus
235mg · 34% DV
Selenium
16µg · 29% DV
Sodium
461mg · 20% DV
Potassium ⭐
364mg · 11% DV
Lentil Flour Börek Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lentil Flour Börek
To burn the 262 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.
What is Lentil Flour Börek?
Lentil Flour Börek is a savoury Turkish pastry made with lentil flour in the dough and a filling that can vary by recipe. It belongs to the broad börek tradition of layered or folded pastries, with lentil flour lending the pastry a fuller texture and a gentle, earthy legume flavour. It is best served warm, when the outside is lightly crisp and the inside tender.
In Turkey, börek is enjoyed at breakfast, with tea or as part of a light meal; a simple salad or fresh herbs make a good accompaniment. Lentil flour gives this version plant protein and fibre, with 10.8 g of protein per 100 g. It can suit a gluten-free menu, but check the other ingredients and how it was prepared if gluten avoidance matters to you.
How Nutritious Is Lentil Flour Börek?
Nutrient density
High
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
High
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 Lentil Flour 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 Lentil Flour Börek Contain Allergens?
Contains these allergens:
Which Diets Is Lentil Flour Börek Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Lentil Flour Börek Fat Profile
SATURATED
3.06g
MONOUNSATURATED
4.94g
POLYUNSATURATED
2.14g
Omega 6:3 ratio 16.2:1
Above the ideal 4:1 (16.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.