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A golden, layered pastry parcel is cut open to reveal pieces of pale, lightly pink octopus inside, with crisp flaky edges and a browned surface.

Octopus Börek Calories

Seafood pastry, source of protein and minerals

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

210kcal

GI

55medium

POTASSIUM · 100 G

170mg

FIBER · 100 G

1.6g

Quick answer

1 piece (medium) of Octopus Börek (80 g) has 168 calories. That works out to 210 calories per 100 g. It contains 17.6 g of carbs, 8.8 g of protein, 6.4 g of fat and 1.3 g of fiber. Its 1.8 µg of B12 covers 73% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

Octopus Börek Nutrition Facts

Selected: 1 piece (medium) · 80 g

168

KCAL / 80G

Carbs

17.6g

· 6% DV

Protein

8.8g

· 18% DV

Fat

6.4g

· 8% DV

Fiber

1.3g

· 5% DV

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

Calories come from: Carbs 43% · Protein 22% · Fat 35%

Octopus Börek nutrition facts table · 1 piece (medium) (80 g)

NutrientAmount% DV
Calories168 kcal
Total fat6.4 g8%
Saturated fat1.68 g8%
Trans fat0.02 g
Sodium328 mg14%
Total carbohydrate17.6 g6%
Fiber1.3 g5%
Protein8.8 g18%

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 Octopus Börek?

ServingAmountCalories
1 piece (medium)80 g168 kcal
1 piece (small)50 g105 kcal
1 slice (thin)60 g126 kcal
100 g100 g210 kcal
1 slice (thick)100 g210 kcal
1 piece (large)120 g252 kcal
1 serving (large)150 g315 kcal
2 piece (double)160 g336 kcal

Calculated from 210 calories per 100 g.

Frequently Asked Questions About Octopus Börek

What is Octopus Börek?

Octopus Börek is a prepared, processed savory pastry filled with cooked octopus, usually wrapped in thin pastry and baked or fried. Recipes vary, and the filling may include ingredients such as onion, herbs, or cheese.

Is Octopus Börek a traditional Turkish dish?

Börek is a well-established Turkish pastry tradition, but Octopus Börek is a seafood variation rather than one universally standardized classic. It is more likely to appear in regional, restaurant, or home recipes than in a single fixed form.

How do you keep the octopus tender in Octopus Börek?

Cook the octopus until tender before adding it to the pastry, then chop it into small pieces. Avoid baking the assembled börek longer than needed to brown the pastry, since prolonged high heat can make the filling chewy.

Can you make Octopus Börek with frozen octopus?

Yes, frozen octopus works well for Octopus Börek. Thaw it in the refrigerator, cook it until tender, and drain it thoroughly before making the filling; excess liquid can make the pastry soggy.

Which pastry is best for Octopus Börek?

Thin phyllo-style sheets give Octopus Börek crisp, flaky layers, while puff pastry makes it thicker and more airy. Whichever you choose, cool and drain the octopus filling first so moisture does not soften the pastry.

Why does Octopus Börek turn soggy?

Octopus Börek usually turns soggy when the filling contains too much liquid or is added while hot. Drain the cooked octopus, cook off excess moisture from the filling, and let it cool before wrapping it in pastry.

Can you use canned octopus in Octopus Börek?

Yes, canned octopus can be used in Octopus Börek; drain it well and taste it before seasoning because it may already be salty. Add it near the end of cooking the filling so it does not become tough.

What should you serve with Octopus Börek?

Serve Octopus Börek with a crisp green salad, lemon, or a light yogurt dip. These fresh accompaniments balance the rich pastry and seafood filling without competing with the octopus flavor.

Can you freeze Octopus Börek before or after baking?

Yes, you can freeze Octopus Börek either assembled but unbaked or fully baked and cooled. Wrap it airtight to prevent freezer burn; bake unbaked pieces from frozen with extra time, or thaw baked pieces in the refrigerator before reheating.

How do you reheat Octopus Börek and keep it crisp?

Reheat Octopus Börek in an oven or toaster oven until the pastry is crisp and the center is hot. A microwave warms it quickly but tends to soften the layers, so use it only if crispness is not important.

Octopus Börek Vitamins & Minerals

Vitamins

B12

1.76µg · 73% DV

B3

1.68mg · 11% DV

B2

0.1mg · 8% DV

B1

0.07mg · 6% DV

Minerals

Selenium

15µg · 27% DV

Copper

0.18mg · 20% DV

Sodium

328mg · 14% DV

Phosphorus

88mg · 13% DV

Potassium ⭐

136mg · 4% DV

Octopus Börek Glycemic Index

GLYCEMIC INDEX

55
Medium
0 Low5570100

GLYCEMIC LOAD

9.6
Low

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

How to Burn Off Octopus Börek

To burn the 168 calories in 1 piece (medium) (80 g):

🚶

42min

Walking (5 km/h)

🏃

17min

Running (8 km/h)

🚴

23min

Cycling

🏊

20min

Swimming

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

What is Octopus Börek?

Octopus Börek brings together the flaky pastry layers of börek, a Turkish and wider regional tradition, with a filling of cooked, chopped octopus. It is a seafood variation rather than one fixed recipe, and is especially at home in coastal cooking, where octopus is familiar.

Serve it warm, when the pastry is crisp and the filling tender, as a snack, light meal or part of a spread. In Turkey, a simple salad and a squeeze of lemon make natural companions; elsewhere it also works well as a savoury hand pie alongside greens. The pastry contributes carbohydrates and fat, while the octopus makes it a source of protein: a 100 g portion has 11 g. Baking and serving it with salad keeps the meal feeling lighter.

How Nutritious Is Octopus 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

44/ 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.

Is Octopus 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 Octopus Börek Contain Allergens?

Contains these allergens:

Gluten yes
Dairy free
Eggs yes
Peanuts free
Tree nuts free
Fish yes
Soy free
Sesame free

Which Diets Is Octopus Börek Good For?

Vegan

— Not suitable

Vegetarian

— Not 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

Octopus Börek Fat Profile

SATURATED

1.68g

MONOUNSATURATED

2.16g

POLYUNSATURATED

0.88g

⚖️

Omega 6:3 ratio 0.5:1

Below the ideal 4:1 — a good omega balance.

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Nutrition data compiled from USDA FoodData Central and scientific sources.