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Vegetable-filled filo pastry
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Tomato and onion börek (120 g) has 336 calories. That works out to 280 calories per 100 g. It contains 40.6 g of carbs, 7.3 g of protein, 16.1 g of fat and 2.9 g of fiber. Its 24.1 µg of Selenium covers 44% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 120 g
336
KCAL / 120G
Carbs
40.6g
· 15% DV
Protein
7.3g
· 15% DV
Fat
16.1g
· 21% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 9% · Fat 43%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 336 kcal | |
| Total fat | 16.1 g | 21% |
| Saturated fat | 2.46 g | 12% |
| Trans fat | 0.04 g | |
| Sodium | 570 mg | 25% |
| Total carbohydrate | 40.6 g | 15% |
| Fiber | 2.9 g | 10% |
| Protein | 7.3 g | 15% |
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 | 336 kcal |
| 1 piece (mini) | 55 g | 154 kcal |
| 1 slice (thin) | 75 g | 210 kcal |
| 1 piece (small) | 85 g | 238 kcal |
| 100 g | 100 g | 280 kcal |
| 1 slice (thick) | 130 g | 364 kcal |
| 1 piece (large) | 170 g | 476 kcal |
| 1 serving (large) | 180 g | 504 kcal |
| 1 piece (jumbo) | 240 g | 672 kcal |
Calculated from 280 calories per 100 g.
Tomato and onion börek is a savory pastry made with thin yufka or filo layers and a filling of tomatoes and onions. It may be rolled, folded into individual portions, or assembled in a tray and baked.
Cook chopped onions until soft, add the tomatoes, and simmer until most of their liquid has evaporated. Cool the filling, layer or roll it in yufka or filo, brush the pastry with oil, and bake until golden.
To keep tomato and onion börek from turning soggy, cook the filling until it is thick rather than watery and let it cool before adding it to the pastry. Excess moisture is the main reason the layers lose their crispness.
Yes, cheese works well in tomato and onion börek. Crumbled feta or grated cheese can be mixed into the cooled filling; taste it before adding salt, since feta and some other cheeses are already salty.
Tomato and onion börek is usually made with Turkish yufka or thin filo pastry. Yufka is generally softer and easier to shape, while filo can give a crisper, more distinctly layered finish when brushed with oil.
Tomato and onion börek is a filling variation of börek, a layered or rolled pastry associated with Turkish and wider regional cuisines. The tomato-and-onion version does not have one universally agreed place of origin; recipes vary by household and region.
Serve tomato and onion börek with plain yogurt, a cucumber salad, or a crisp green salad to balance its rich pastry. It also works as part of a breakfast spread or as a light lunch with soup.
Yes, you can assemble tomato and onion börek ahead and refrigerate it before baking. Make sure the filling is completely cool and not watery, then cover the tray; baking it shortly before serving gives the best crisp texture.
Store leftover tomato and onion börek in a covered container in the refrigerator and eat it within a few days. The filling’s moisture gradually softens the pastry, so it is best reheated in an oven or skillet rather than a microwave.
Yes, tomato and onion börek freezes well, especially before baking. Freeze the assembled portions separately, then bake them from frozen until thoroughly hot and browned; cooked börek can also be frozen, though its pastry may soften after thawing.
Vitamins
B1
0.35mg · 29% DV
B3
3.72mg · 23% DV
Folate
82.8µg · 21% DV
Biotin
4.92µg · 16% DV
Minerals
Selenium
24µg · 44% DV
Manganese
0.62mg · 27% DV
Sodium
570mg · 25% DV
Copper
0.17mg · 19% DV
Potassium ⭐
205mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 336 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.
Tomato and onion börek is a savoury Turkish pastry made with thin sheets of yufka or filo wrapped around a softened tomato and onion filling. Börek has many forms across Turkey and the wider region; this version keeps the filling simple and vegetable-based, while the pastry may be layered or rolled before baking.
The filling turns tender and juicy, set against crisp, browned pastry. Serve it warm or at room temperature for breakfast, as a snack with tea, or as part of a light meal—much as you might enjoy other börek varieties. The pastry makes it a source of carbohydrates and fat, while the vegetables contribute some fibre. Pair a piece with salad or yoghurt for a more rounded plate, or bake it rather than frying.
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.
Low
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
2.46g
MONOUNSATURATED
7.5g
POLYUNSATURATED
4.02g
Omega 6:3 ratio 39:1
Above the ideal 4:1 (39:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.