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Stinging Nettle Pan Börek (Low Oil) Calories
Stinging nettle, pan-cooked börek with low oil
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 slice (medium) of Stinging Nettle Pan Börek (Low Oil) (90 g) has 153 calories. That works out to 170 calories per 100 g. It contains 21.2 g of carbs, 5.5 g of protein, 4.6 g of fat and 2.4 g of fiber. Its 63 µg of Vitamin K covers 53% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Stinging Nettle Pan Börek (Low Oil) Nutrition Facts
Selected: 1 slice (medium) · 90 g
153
KCAL / 90G
Carbs
21.2g
· 8% DV
Protein
5.5g
· 11% DV
Fat
4.6g
· 6% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 15% · Fat 28%
Stinging Nettle Pan Börek (Low Oil) nutrition facts table · 1 slice (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 153 kcal | |
| Total fat | 4.6 g | 6% |
| Saturated fat | 0.99 g | 5% |
| Trans fat | 0 g | |
| Sodium | 297 mg | 13% |
| Total carbohydrate | 21.2 g | 8% |
| Fiber | 2.4 g | 9% |
| Protein | 5.5 g | 11% |
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 Slice of Stinging Nettle Pan Börek (Low Oil)?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 90 g | 153 kcal |
| 1 slice (thin) | 60 g | 102 kcal |
| 1 piece (small) | 60 g | 102 kcal |
| 100 g | 100 g | 170 kcal |
| 1 slice (thick) | 130 g | 221 kcal |
| 1 piece (large) | 180 g | 306 kcal |
| 2 slice (medium) | 180 g | 306 kcal |
| 1 serving (large) | 200 g | 340 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Stinging Nettle Pan Börek (Low Oil)
How do you make low-oil stinging nettle pan börek?
Low-oil stinging nettle pan börek is made by layering nettle filling with yufka and cooking it in a covered skillet. Cook the nettles first, drain them well, and use a light coating of oil so the pastry browns without becoming greasy.
Do you need to boil nettles for low-oil stinging nettle pan börek?
No, boiling is not essential for low-oil stinging nettle pan börek; you can wilt the nettles in a skillet instead. Either method cooks the leaves and removes their sting, but drain or squeeze them thoroughly before adding them to the pastry.
Can you make low-oil stinging nettle pan börek with frozen nettles?
Yes, frozen nettles work in low-oil stinging nettle pan börek. Thaw them completely and squeeze out excess water before mixing the filling, or the moisture can make the yufka soggy and prevent the bottom from crisping.
What pastry is used for low-oil stinging nettle pan börek?
Yufka is the traditional thin pastry used for low-oil stinging nettle pan börek. If you cannot find it, filo can work, but handle the sheets gently and keep them covered while assembling so they do not dry out or crack.
Why does low-oil stinging nettle pan börek turn soggy?
Low-oil stinging nettle pan börek usually turns soggy when the nettle filling holds too much water or the pan is not hot enough to cook the layers through. Squeeze the cooked greens dry and use steady low heat rather than rushing the cooking.
Can you make low-oil stinging nettle pan börek without cheese?
Yes, low-oil stinging nettle pan börek can be made without cheese. Season the cooked nettles with onion, herbs, and black pepper for a simple filling; draining the greens well still matters, since cheese is not what keeps the pastry from getting wet.
What can you serve with low-oil stinging nettle pan börek?
Low-oil stinging nettle pan börek goes well with plain yogurt, a crisp salad, or a bowl of soup. The nettle filling has an earthy, green flavor, so a fresh, tangy side balances it without making the meal feel heavy.
How do you stop low-oil stinging nettle pan börek from sticking to the skillet?
Use a nonstick skillet and wipe its base with a thin film of oil before adding low-oil stinging nettle pan börek. Keep the heat low and turn the börek only after its underside has set; a plate makes flipping easier and safer.
How long does low-oil stinging nettle pan börek keep in the fridge?
Low-oil stinging nettle pan börek keeps for about 3–4 days in a covered container in the refrigerator. Reheat slices in a skillet or oven to bring back some crispness; a microwave warms them but leaves the pastry softer.
Is low-oil stinging nettle pan börek a good everyday meal?
Low-oil stinging nettle pan börek can fit into an everyday meal, especially with vegetables or yogurt alongside it. Its nettle filling adds greens, while the yufka makes it a pastry-based dish, so pairing it with a fresh side helps round out the plate.
Stinging Nettle Pan Börek (Low Oil) Vitamins & Minerals
Vitamins
Vitamin K
63µg · 53% DV
Vitamin A
108µg · 12% DV
B1
0.12mg · 10% DV
B2
0.1mg · 8% DV
Minerals
Sodium
297mg · 13% DV
Iron
1.98mg · 11% DV
Copper
0.1mg · 11% DV
Manganese
0.25mg · 11% DV
Potassium ⭐
162mg · 5% DV
Stinging Nettle Pan Börek (Low Oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Stinging Nettle Pan Börek (Low Oil)
To burn the 153 calories in 1 slice (medium) (90 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 Stinging Nettle Pan Börek (Low Oil)?
Stinging nettle pan börek (low oil) is a home-style Turkish börek, made by layering thin pastry around a nettle filling and cooking it in a pan with a modest amount of oil. The nettles are prepared before being added to the filling, rather than used raw.
The pastry turns lightly crisp while the centre stays tender. In Turkey, it can be served for breakfast, alongside tea or as a snack; elsewhere, it also works as a savoury brunch or light lunch with salad or yoghurt. It is chiefly a pastry-based source of carbohydrates, with 170 calories and 6.1 g of protein per 100 g. Pair it with fresh vegetables, or keep the meal lighter with a generous salad.
How Nutritious Is Stinging Nettle Pan Börek (Low Oil)?
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 Stinging Nettle Pan Börek (Low Oil) 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 Stinging Nettle Pan Börek (Low Oil) Contain Allergens?
Contains these allergens:
Which Diets Is Stinging Nettle Pan Börek (Low Oil) 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
Stinging Nettle Pan Börek (Low Oil) Fat Profile
SATURATED
0.99g
MONOUNSATURATED
1.8g
POLYUNSATURATED
1.08g
Omega 6:3 ratio 7.2:1
Above the ideal 4:1 (7.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.