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Seafood pastry, source of protein and minerals
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 168 kcal | |
| Total fat | 6.4 g | 8% |
| Saturated fat | 1.68 g | 8% |
| Trans fat | 0.02 g | |
| Sodium | 328 mg | 14% |
| Total carbohydrate | 17.6 g | 6% |
| Fiber | 1.3 g | 5% |
| Protein | 8.8 g | 18% |
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) | 80 g | 168 kcal |
| 1 piece (small) | 50 g | 105 kcal |
| 1 slice (thin) | 60 g | 126 kcal |
| 100 g | 100 g | 210 kcal |
| 1 slice (thick) | 100 g | 210 kcal |
| 1 piece (large) | 120 g | 252 kcal |
| 1 serving (large) | 150 g | 315 kcal |
| 2 piece (double) | 160 g | 336 kcal |
Calculated from 210 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 168 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.
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.
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
— 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
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.