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Pan-cooked buckwheat börek Calories
Buckwheat-based pan-cooked pastry; provides moderate protein and fiber.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pan-cooked buckwheat börek (120 g) has 322 calories. That works out to 268 calories per 100 g. It contains 37.4 g of carbs, 10.1 g of protein, 14.5 g of fat and 4.7 g of fiber. Its 0.9 mg of Manganese covers 39% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Pan-cooked buckwheat börek Nutrition Facts
Selected: 1 piece (medium) · 120 g
322
KCAL / 120G
Carbs
37.4g
· 14% DV
Protein
10.1g
· 20% DV
Fat
14.5g
· 19% DV
Fiber
4.7g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 47% · Protein 13% · Fat 40%
Pan-cooked buckwheat börek nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 322 kcal | |
| Total fat | 14.5 g | 19% |
| Saturated fat | 3.72 g | 19% |
| Trans fat | 0.07 g | |
| Sodium | 384 mg | 17% |
| Total carbohydrate | 37.4 g | 14% |
| Fiber | 4.7 g | 17% |
| Protein | 10.1 g | 20% |
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-cooked buckwheat börek?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 322 kcal |
| 1 slice (thin) | 45 g | 121 kcal |
| 1 piece (small) | 70 g | 188 kcal |
| 1 slice (thick) | 70 g | 188 kcal |
| 1 serving (half) | 90 g | 241 kcal |
| 100 g | 100 g | 268 kcal |
| 1 cup (diced) | 160 g | 429 kcal |
| 1 piece (large) | 180 g | 482 kcal |
| 1 serving (double) | 240 g | 643 kcal |
Calculated from 268 calories per 100 g.
Frequently Asked Questions About Pan-cooked buckwheat börek
What is pan-cooked buckwheat börek?
Pan-cooked buckwheat börek is a börek-style savory pastry made with buckwheat in its dough or layers and cooked on a stovetop. Recipes vary in their dough, filling, and folding method.
Does pan-cooked buckwheat börek use buckwheat flour or groats?
Pan-cooked buckwheat börek can be made with buckwheat flour, cooked groats, or a mixture, depending on the recipe. Flour gives a smoother dough, while groats add a more noticeable grain texture.
What does pan-cooked buckwheat börek taste like?
Pan-cooked buckwheat börek has a gently earthy, nutty flavor from the buckwheat, paired with a savory filling. Its taste is usually more distinctive than wheat-flour börek, though the filling also shapes the final flavor.
How do you make pan-cooked buckwheat börek without an oven?
Cook pan-cooked buckwheat börek in a lightly greased covered skillet over medium-low heat. Turn it once the base is set and browned, then cook the other side until the filling is hot and the pastry is cooked through.
What fillings work well in pan-cooked buckwheat börek?
Cheese with herbs, spinach, potato, and seasoned minced meat all work well in pan-cooked buckwheat börek. Keep wetter fillings well drained so they do not make the buckwheat dough soggy or difficult to turn.
How do you stop pan-cooked buckwheat börek from sticking to the pan?
Use a well-heated nonstick or seasoned skillet with a thin coating of oil, and let pan-cooked buckwheat börek set before moving it. A pan that is too cool or an early flip can make it stick or break.
Can you prepare pan-cooked buckwheat börek ahead of time?
Yes, you can assemble pan-cooked buckwheat börek ahead and keep it covered in the refrigerator until cooking. Keep the filling cool and avoid leaving uncooked dough with a wet filling for too long, as it can soften.
How should you store leftover pan-cooked buckwheat börek?
Store leftover pan-cooked buckwheat börek in a covered container in the refrigerator for 2–3 days. Reheat only the portion you plan to eat, especially when the filling contains cheese, egg, or meat.
Can pan-cooked buckwheat börek be frozen?
Yes, pan-cooked buckwheat börek can be frozen after it has cooled. Wrap individual portions tightly, thaw them in the refrigerator, and reheat in a skillet so the pastry firms up rather than turning soggy.
What do you serve with pan-cooked buckwheat börek?
Serve pan-cooked buckwheat börek with a crisp salad, sliced vegetables, or plain yogurt. These fresh, cooling sides balance its savory filling and make it work as a light meal or a more substantial lunch.
Pan-cooked buckwheat börek Vitamins & Minerals
Vitamins
B1
0.19mg · 16% DV
Biotin
4.8µg · 16% DV
B3
2.52mg · 16% DV
B6
0.22mg · 13% DV
Minerals
Manganese
0.9mg · 39% DV
Copper
0.26mg · 29% DV
Phosphorus
187mg · 27% DV
Selenium
13µg · 24% DV
Sodium
384mg · 17% DV
Potassium ⭐
252mg · 7% DV
Pan-cooked buckwheat börek Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan-cooked buckwheat börek
To burn the 322 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 Pan-cooked buckwheat börek?
Pan-cooked buckwheat börek is a Turkish-style savoury pastry made with buckwheat in the dough or batter and cooked in a pan rather than baked in an oven. Recipes vary, including the filling and how the buckwheat is incorporated, so it can be adapted to what you have at home. Serve it warm, cut into pieces, for breakfast, a light meal or an afternoon snack; yoghurt or a crisp salad makes a fresh contrast. Buckwheat gives this pastry a little more protein and fibre than many refined-flour options, with 3.9 g of fibre per 100 g. For a lighter version, use just enough oil to keep it from sticking.
How Nutritious Is Pan-cooked buckwheat börek?
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-cooked buckwheat 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 Pan-cooked buckwheat börek Contain Allergens?
Contains these allergens:
Which Diets Is Pan-cooked buckwheat 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
Pan-cooked buckwheat börek Fat Profile
SATURATED
3.72g
MONOUNSATURATED
5.52g
POLYUNSATURATED
2.76g
Omega 6:3 ratio 25.2:1
Above the ideal 4:1 (25.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.