How healthy is spinach and feta börek?
Is spinach and feta börek healthy? Yes, in moderate portions. Spinach and feta börek scores 48/100 on the HowHealthyIs Score: 100 g provides 233 kcal, 3.8 mg vitamin E and 190 µg vitamin A. Ispanaklı börek layers thin yufka with spinach, white cheese and an egg, milk and oil wash before baking: it brings vitamin A, vitamin K and calcium, but the pastry and oil make it energy-dense. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Spinach and feta börek ranks higher than 48% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin E11%
- Vitamin A9%
- Protein6%
- Iron5%
- Calcium5%
- Vitamin C5%
- Magnesium4%
- Potassium2%
- Fiber2%
Counts against
- Saturated fat8%
- Added sugars0%
- Sodium8%
Raw NRF9.3: 48 minus 17 = 32. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in spinach and feta börek?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 233 kcal | 350 kcal | |
| Protein | 7.1 g | 11 g | 21% |
| Carbohydrates | 20 g | 30 g | 11% |
| Fiber | 1.4 g | 2.2 g | 8% |
| Sugars | 1.4 g | 2.1 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 14 g | 21 g | 27% |
| Saturated fat | 3.9 g | 5.9 g | 29% |
| Omega-3 fats | 0.1 g | 0.2 g | |
| Vitamins | |||
| Vitamin A | 190 µg | 285 µg | 32% |
| Vitamin C | 9.6 mg | 14 mg | 16% |
| Vitamin D | 0.4 µg | 0.6 µg | 3% |
| Vitamin E | 3.8 mg | 5.6 mg | 38% |
| Vitamin K | 156 µg | 234 µg | 195% |
| Vitamin B12 | 0.4 µg | 0.6 µg | 26% |
| Folate | 117 µg | 176 µg | 44% |
| Minerals | |||
| Calcium | 139 mg | 208 mg | 16% |
| Iron | 2.2 mg | 3.2 mg | 18% |
| Potassium | 256 mg | 384 mg | 8% |
| Magnesium | 36 mg | 55 mg | 13% |
| Zinc | 1 mg | 1.4 mg | 13% |
| Sodium | 443 mg | 664 mg | 29% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard spinach and feta börek?
We estimate spinach and feta börek from this standard recipe (serves 8, about 1250 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Yufka is modeled as phyllo dough, which is very similar.
| Ingredient | Amount |
|---|---|
| Yufka (3 sheets) | 400 g |
| Fresh spinach | 400 g |
| Feta (beyaz peynir), crumbled | 200 g |
| 1 onion | 100 g |
| Milk for the sauce | 200 g |
| 2 eggs | 100 g |
| Sunflower oil | 90 g |
| Salt | 2 g |
Why is spinach and feta börek good for you?
- 234 µg vitamin K in 1 square, 195% of the daily value. Vitamin K contributes to normal blood clotting.
- 176 µg folate in 1 square, 44% of the daily value. Folate contributes to normal blood formation.
- 5.6 mg vitamin E in 1 square, 38% of the daily value. Vitamin E contributes to the protection of cells from oxidative stress.
Good ways to use it
- Breakfast or tea time with tomato and cucumber
- A vegetarian lunch with ayran
What should you watch out for?
- White cheese makes it fairly salty.
- Bakery börek often uses margarine or more oil and less spinach.
What can you eat instead of spinach and feta börek?
Foods you can use the same way with a higher HowHealthyIs Score.