1 piece (medium) of Lentil Börek (80 g) has 168 calories. That works out to 210 calories per 100 g. It contains 22.4 g of carbs, 5.8 g of protein, 6 g of fat and 3.4 g of fiber. Its 0.1 mg of Copper covers 15% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Lentil Börek?

Lentil Börek is a Turkish savoury pastry made by layering thin yufka or filo-style sheets around a filling of cooked lentils, often softened with onion and seasoned with spices. Home cooks make it in trays or rolls, and it is also sold by bakeries and börek shops. The filling may use green or brown lentils, depending on the recipe.

The pastry bakes crisp and flaky, while the lentils make the centre soft and substantial. In Turkey it is served for breakfast, with tea, as a snack, or alongside soup; elsewhere it works well as a light lunch or shareable appetiser. Lentils contribute plant protein and fibre, with 4.2 g of fibre per 100 g. Serve it with salad or yoghurt for a fresher, more balanced plate.

Lentil Börek Nutrition Facts

Selected: 100 g

210

KCAL / 100G

Carbs

28g

· 10% DV

Protein

7.2g

· 14% DV

Fat

7.5g

· 10% DV

Fiber

4.2g

· 15% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 54% · Protein 14% · Fat 32%

Lentil Börek Vitamins & Minerals

Vitamins

0.13mg · 11% DV

Folate

38µg · 10% DV

0.14mg · 8% DV

1.1mg · 7% DV

Minerals

Sodium

340mg · 15% DV

Selenium

7µg · 13% DV

Iron

2mg · 11% DV

Phosphorus

80mg · 11% DV

How Nutritious Is Lentil Börek?

Nutrient density

Medium

48/ 100

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

51/ 100

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.

Lentil Börek Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Lentil Börek

To burn the 210 calories in 100 g:

🚶

52min

Walking (5 km/h)

🏃

21min

Running (8 km/h)

🚴

29min

Cycling

🏊

24min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Lentil 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 Börek Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Lentil Börek 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

Lentil Börek Fat Profile

SATURATED

1.6g

MONOUNSATURATED

2.5g

POLYUNSATURATED

2.2g

⚖️

Omega 6:3 ratio 22:1

Above the ideal 4:1 (22:1).

Compare Lentil Börek

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Lentil Börek vs Chicken Wrap15 kcal more per 100 g

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Lentil Börek vs Protein Bar140 kcal fewer per 100 g

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Foods Similar to Lentil Börek

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Lentil Börek

What is Lentil Börek made of?

Lentil Börek is a Turkish pastry made by wrapping seasoned cooked lentils, usually with onion, in thin pastry sheets. It is baked until the outside is golden and flaky, and is served in slices or individual portions.

How do you make Lentil Börek?

To make Lentil Börek, cook lentils until tender, drain them well, and mix them with sautéed onion and seasonings. Wrap the cooled filling in thin pastry sheets, brush the layers with oil or a suitable pastry wash, and bake until crisp.

Which lentils work best in Lentil Börek?

Brown or green lentils work especially well in Lentil Börek because they hold their shape after cooking. Red lentils can also be used, but they soften and break down more, making the filling denser and less distinct.

Is Lentil Börek a traditional Turkish food?

Yes, Lentil Börek is a Turkish-style börek filled with seasoned lentils. Börek is a broad family of filled pastries, and lentil fillings appear in home cooking alongside more familiar cheese, potato, or meat fillings.

Can you make Lentil Börek with filo pastry?

Yes, filo pastry can be used for Lentil Börek and gives it thin, crisp layers. Keep the sheets covered while assembling so they do not dry out, and use a moist but well-drained lentil filling to avoid soggy pastry.

What spices go in Lentil Börek?

Lentil Börek is commonly seasoned with black pepper, cumin, and chilli or paprika, along with sautéed onion. The exact blend varies by household; taste the filling before wrapping it, since the pastry itself adds little seasoning.

What should you serve with Lentil Börek?

Serve Lentil Börek with a crisp salad, plain yogurt, or a yogurt-based dip to balance its flaky pastry and savory filling. It also works as a snack with tea or as part of a larger mezze-style meal.

Can Lentil Börek be made ahead of time?

Yes, Lentil Börek can be assembled ahead and kept covered in the refrigerator before baking. For the best texture, bake it close to serving time; if the pastry feels damp after chilling, bake until the layers are crisp and browned.

Can you freeze Lentil Börek?

Yes, Lentil Börek freezes well when wrapped airtight. Freeze baked pieces only after they have cooled, or freeze assembled unbaked pieces on a tray before packing them. Reheat baked börek in the oven to bring back some crispness.

How do you reheat Lentil Börek without making it soggy?

Reheat Lentil Börek in an oven or toaster oven rather than a microwave, which tends to soften the pastry. Arrange the pieces in a single layer and heat until the filling is hot and the outer layers feel crisp again.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026