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Pan Börek with Cottage Cheese and Kashar Calories
Source of protein and calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pan Börek with Cottage Cheese and Kashar (150 g) has 413 calories. That works out to 275 calories per 100 g. It contains 36 g of carbs, 19.5 g of protein, 21 g of fat and 1.7 g of fiber. Its 367.5 mg of Phosphorus covers 53% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Pan Börek with Cottage Cheese and Kashar Nutrition Facts
Selected: 1 piece (medium) · 150 g
413
KCAL / 150G
Carbs
36g
· 13% DV
Protein
19.5g
· 39% DV
Fat
21g
· 27% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 35% · Protein 19% · Fat 46%
Pan Börek with Cottage Cheese and Kashar nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 413 kcal | |
| Total fat | 21 g | 27% |
| Saturated fat | 10.65 g | 53% |
| Trans fat | 0.38 g | |
| Sodium | 765 mg | 33% |
| Total carbohydrate | 36 g | 13% |
| Fiber | 1.7 g | 6% |
| Protein | 19.5 g | 39% |
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 Pan Börek with Cottage Cheese and Kashar?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 413 kcal |
| 1 piece (small) | 75 g | 206 kcal |
| 1 piece (quarter) | 75 g | 206 kcal |
| 100 g | 100 g | 275 kcal |
| 1 piece (thin) | 110 g | 303 kcal |
| 1 piece (half) | 150 g | 413 kcal |
| 1 piece (large) | 200 g | 550 kcal |
| 1 serving (extra large) | 250 g | 688 kcal |
| 1 piece (whole) | 300 g | 825 kcal |
Calculated from 275 calories per 100 g.
Frequently Asked Questions About Pan Börek with Cottage Cheese and Kashar
How do you make pan börek with cottage cheese and Kashar?
Pan börek with cottage cheese and Kashar is made by layering or folding yufka around the cheeses, then cooking it in a covered, lightly oiled skillet. Cook over medium-low heat until the underside is set and browned, then flip to cook the other side.
What is lor in pan börek with cottage cheese and Kashar?
Lor in pan börek with cottage cheese and Kashar is a mild Turkish fresh cheese with a soft, crumbly texture. It is not exactly the same as many Western-style cottage cheeses; draining it well helps keep the börek filling from making the yufka soggy.
Can you use phyllo instead of yufka for pan börek with cottage cheese and Kashar?
Yes, phyllo can stand in for yufka in pan börek with cottage cheese and Kashar, though it is thinner and more delicate. Use several layers, brush them lightly with oil or butter, and handle the börek gently when turning it in the skillet.
Why does pan börek with cottage cheese and Kashar turn soggy?
Pan börek with cottage cheese and Kashar turns soggy when the lor is watery, the yufka is over-soaked, or steam gets trapped under a tightly fitted lid. Drain the cheese, moisten the pastry sparingly, and leave a small gap for steam to escape.
How do you flip pan börek with cottage cheese and Kashar without breaking it?
Flip pan börek with cottage cheese and Kashar only after the bottom has browned enough to hold together. Cover the skillet with a plate larger than the börek, invert the pan carefully, then slide the börek back into the skillet with its uncooked side down.
Can pan börek with cottage cheese and Kashar be baked instead of pan-fried?
Yes, pan börek with cottage cheese and Kashar can be baked, although it will not have the same skillet-browned base. Place the assembled börek on an oiled baking tray, brush the top lightly with oil, and bake until the yufka is golden.
What should you serve with pan börek with cottage cheese and Kashar?
Pan börek with cottage cheese and Kashar pairs well with a crisp salad, sliced tomatoes, olives, or plain yogurt. These sides balance the rich, salty cheese filling without competing with the börek's flaky pastry.
Can you prepare pan börek with cottage cheese and Kashar ahead of time?
Yes, you can assemble pan börek with cottage cheese and Kashar ahead of cooking. Keep it covered in the refrigerator so the yufka does not dry out, and cook it soon after assembly to avoid the cheese moisture softening the pastry.
How should you store leftover pan börek with cottage cheese and Kashar?
Store leftover pan börek with cottage cheese and Kashar in a covered container in the refrigerator once it has cooled. Eat it within a few days, and reheat it in a skillet or oven to bring back some crispness.
Can you freeze pan börek with cottage cheese and Kashar?
Yes, pan börek with cottage cheese and Kashar can be frozen, preferably assembled but uncooked and wrapped tightly. Cook it after thawing; freezing cooked leftovers also works, though the yufka may lose some crispness when reheated.
Pan Börek with Cottage Cheese and Kashar Vitamins & Minerals
Vitamins
B12
0.98µg · 41% DV
Biotin
10.5µg · 35% DV
B2
0.42mg · 32% DV
B1
0.3mg · 25% DV
Minerals
Phosphorus
368mg · 53% DV
Selenium
29µg · 53% DV
Calcium
428mg · 43% DV
Sodium
765mg · 33% DV
Potassium ⭐
248mg · 7% DV
Pan Börek with Cottage Cheese and Kashar Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan Börek with Cottage Cheese and Kashar
To burn the 413 calories in 1 piece (medium) (150 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 Pan Börek with Cottage Cheese and Kashar?
Pan Börek with Cottage Cheese and Kashar is a Turkish stovetop pastry made with thin dough, filled with lor—a mild, fresh curd cheese—and grated kaşar, a Turkish cheese that melts readily. The name’s “cottage cheese” refers to the lor filling, rather than changing the kind of börek it is.
The pastry browns on the outside while the cheese softens inside. In Turkey it is often eaten warm at breakfast or with tea, and it also makes an easy snack or light meal. It provides protein, while the pastry adds carbohydrates and fat; each 100 g contains 13 g of protein. Serve it with tomatoes, cucumber or a leafy salad, or use less oil in the pan for a lighter result.
How Nutritious Is Pan Börek with Cottage Cheese and Kashar?
Nutrient density
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.
Satiety score
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.
Is Pan Börek with Cottage Cheese and Kashar 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 Pan Börek with Cottage Cheese and Kashar Contain Allergens?
Contains these allergens:
Which Diets Is Pan Börek with Cottage Cheese and Kashar 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
Pan Börek with Cottage Cheese and Kashar Fat Profile
SATURATED
10.65g
MONOUNSATURATED
5.55g
POLYUNSATURATED
3.3g
Omega 6:3 ratio 21:1
Above the ideal 4:1 (21:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.