Karjalanpiirakka

Snack

Item Rating: 68/100

1 serving (100 grams) contains 200 calories, 5.0 grams of protein, 5.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		476.2
% Daily Value*
Total Fat		11.9 g	15%
	Saturated Fat	4.8 g	24%
	Polyunsaturated Fat	0 g
Cholesterol		23.8 mg	7%
Sodium		714.3 mg	31%
Total Carbohydrates		71.4 g	25%
	Dietary Fiber	4.8 g	17%
	Sugars	2.4 g
protein		11.9 g	23%
Vitamin D		0 mcg	0%
Calcium		47.6 mg	3%
Iron		2.4 mg	13%
Potassium		238.1 mg	5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 107 cal (24.3%)

Protein: 47 cal (10.8%)

Carbs: 285 cal (64.9%)

About Karjalanpiirakka

Karjalanpiirakka, or Karelian pasty, is a traditional Finnish dish originating from the Karelia region in eastern Finland. It is a rye-based pastry filled typically with rice porridge, though other variations like potato or carrot fillings also exist. This hearty food is cherished for its simple ingredients and rustic preparation, embodying Finnish culinary tradition. Generally low in calories (around 200 per serving) with moderate carbohydrates (30g) and modest protein (5g), it is a filling and energy-providing snack or side dish. Karjalanpiirakka is also a good source of dietary fiber due to its rye crust, although it contains minimal amounts of calcium, iron, and other micronutrients.

Health Benefits

• Rich in dietary fiber (2g per serving), which supports digestive health and helps maintain bowel regularity.
• Contains iron (1mg per serving), a mineral crucial for oxygen transport and energy production in the body.
• Moderate protein content (5g per serving) assists in muscle repair and overall body maintenance.

Dietary Considerations

Allergens: Contains gluten, dairy (if milk or butter is used in the filling), egg (if used in preparation)

Suitable for: Vegetarian (if no meat fillings are added)

Not suitable for: Gluten-free diets, vegan diets (if dairy or egg products are included)

Selection and Storage

Store Karjalanpiirakka in an airtight container in the refrigerator for up to 3 days. Reheat in the oven to preserve its crispness, or freeze for extended storage.

Common Questions About Karjalanpiirakka Nutrition

Is Karjalanpiirakka high in protein?

Karjalanpiirakka contains 5 grams of protein per serving, which is moderate but not particularly high. Since it's commonly made with rye flour and rice, it is not a primary source of protein compared to other foods like meat or legumes.

Can I eat Karjalanpiirakka on a keto diet?

Karjalanpiirakka is not suitable for a keto diet due to its high carbohydrate content—30 grams per serving. Since keto diets require very low carb intake, this Finnish pastry would not align with keto dietary requirements.

What are the health benefits or concerns of eating Karjalanpiirakka?

Karjalanpiirakka provides fiber (2 grams per serving) and moderate protein, which can support digestion and satiety. However, it is relatively high in carbs (30 grams) and sodium (300 mg), which may be a concern for individuals managing blood sugar or sodium intake.

How many Karjalanpiirakka should I eat in one serving?

A typical serving is one Karjalanpiirakka, which contains around 200 calories. If pairing it with a topping like egg butter, keep additional calories and fats in mind. It's best to enjoy in moderation as part of a balanced meal.

How does Karjalanpiirakka compare to similar pastries, like croissants or empanadas?

Compared to croissants, Karjalanpiirakka is lower in fat (5 grams vs. 12+ grams in a croissant) but higher in carbs due to its rice and rye filling. Empanadas, depending on the filling, are typically higher in protein and fat. Karjalanpiirakka is unique for being a lighter option with less fat but a distinct carb-heavy profile.

Data Sources & Scientific References