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Source of protein and calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Pan-fried curd cheese börek (120 g) has 334 calories. That works out to 278 calories per 100 g. It contains 34.1 g of carbs, 12.7 g of protein, 15.8 g of fat and 1.8 g of fiber. Its 24.5 µg of Selenium covers 45% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 120 g
334
KCAL / 120G
Carbs
34.1g
· 12% DV
Protein
12.7g
· 25% DV
Fat
15.8g
· 20% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 41% · Protein 15% · Fat 44%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 334 kcal | |
| Total fat | 15.8 g | 20% |
| Saturated fat | 5.38 g | 27% |
| Trans fat | 0.14 g | |
| Sodium | 566 mg | 25% |
| Total carbohydrate | 34.1 g | 12% |
| Fiber | 1.8 g | 6% |
| Protein | 12.7 g | 25% |
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) | 120 g | 334 kcal |
| 1 piece (thin) | 45 g | 125 kcal |
| 1 piece (small) | 65 g | 181 kcal |
| 1 piece (thick) | 90 g | 250 kcal |
| 100 g | 100 g | 278 kcal |
| 1 serving (medium) | 150 g | 417 kcal |
| 1 piece (large) | 180 g | 500 kcal |
| 1 serving (large) | 240 g | 667 kcal |
| 1 piece (extra large) | 250 g | 695 kcal |
Calculated from 278 calories per 100 g.
Pan-fried curd cheese börek is made by wrapping a curd-cheese filling in thin börek pastry, then cooking it in a pan until both sides are golden. Keep the heat moderate so the pastry browns without leaving the filling cold.
Yes, store-bought filo can be used for Pan-fried curd cheese börek. Layer or fold the sheets to make a sturdy parcel around the filling, and keep unused filo covered so it does not dry out and crack.
Keep the filling for Pan-fried curd cheese börek fairly dry and cook it over moderate heat for a crisp result. Avoid trapping steam under a lid, since condensation can soften the pastry instead of letting it brown.
The filling for Pan-fried curd cheese börek commonly combines curd cheese with chopped parsley and black pepper. Taste the cheese before adding salt, and drain it first if it is watery so the pastry does not become soggy.
Seal the edges of Pan-fried curd cheese börek well and place it seam-side down in the pan first. To turn a large börek, slide it onto a plate, cover it with the pan, then invert the plate and pan together.
Thin börek pastry is the usual choice for Pan-fried curd cheese börek because it cooks through quickly while crisping in the pan. Filo also works, but its delicate sheets need to be layered or folded so the filling stays enclosed.
Yes, crumbled feta can replace curd cheese in Pan-fried curd cheese börek. Feta is usually saltier and wetter, so skip extra salt, drain it if needed, and avoid overfilling the pastry.
Serve Pan-fried curd cheese börek with a fresh salad or sliced tomatoes and cucumber to balance its rich, crisp pastry. It also works as a Turkish-style breakfast or light meal, often alongside tea.
Yes, you can assemble Pan-fried curd cheese börek ahead and keep it covered in the refrigerator until ready to cook. Keep the filling cool and avoid leaving assembled pastry at room temperature for an extended time.
Store leftover Pan-fried curd cheese börek in a covered container in the refrigerator and eat it within a few days. Reheat it in a dry or lightly oiled pan to bring back some crispness; a microwave tends to soften the pastry.
Vitamins
B2
0.29mg · 22% DV
B1
0.26mg · 22% DV
B12
0.5µg · 21% DV
Biotin
6.12µg · 20% DV
Minerals
Selenium
24µg · 44% DV
Phosphorus
218mg · 31% DV
Sodium
566mg · 25% DV
Calcium
221mg · 22% DV
Potassium ⭐
170mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 334 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.
Pan-fried curd cheese börek is a Turkish home-style börek made by folding or layering thin yufka pastry around lor, a mild, fresh curd cheese, then cooking it in a pan. The pastry turns golden and crisp in spots, while the filling stays soft and gently savoury. It is a handy alternative to oven-baked börek and can be made as a quick meal or snack.
In Turkey it is often served warm for breakfast with tea, or enjoyed between meals; elsewhere, it works well as a simple brunch or light lunch with salad or yoghurt. It provides protein and calcium, while the pastry and cooking fat make it filling. Use only a little oil in the pan and add herbs to the filling for a fresher, lighter-tasting version.
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
✓ 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
5.38g
MONOUNSATURATED
6.14g
POLYUNSATURATED
3.35g
Omega 6:3 ratio 26.5:1
Above the ideal 4:1 (26.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.