Perogi

Appetizer

Item Rating: 64/100

1 serving (100 grams) contains 200 calories, 5.0 grams of protein, 6.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		476.2
% Daily Value*
Total Fat		14.3 g	18%
	Saturated Fat	4.8 g	24%
	Polyunsaturated Fat	0 g
Cholesterol		23.8 mg	7%
Sodium		952.4 mg	41%
Total Carbohydrates		71.4 g	25%
	Dietary Fiber	2.4 g	8%
	Sugars	4.8 g
protein		11.9 g	23%
Vitamin D		0 mcg	0%
Calcium		47.6 mg	3%
Iron		3.6 mg	20%
Potassium		357.1 mg	7%

* 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: 128 cal (27.9%)

Protein: 47 cal (10.3%)

Carbs: 285 cal (61.8%)

About Perogi

Pierogi, also spelled perogi or pierogies, are traditional filled dumplings originating in Central and Eastern Europe, especially popular in Polish cuisine. These dumplings are typically made from a dough consisting of flour, water, and egg, then filled with ingredients like potatoes, cheese, meat, or fruit. They are often boiled and then pan-fried for a crispy finish. Nutritionally, they provide approximately 200 calories per serving (2–3 pierogi), moderate carbohydrates (30g), and small amounts of protein (5g) and fat (6g), depending on the filling and preparation method. Pierogi are a comforting and versatile food, with moderate amounts of vitamins and minerals, including calcium (20 mg) and iron (1.5 mg), but are relatively low in fiber (1 g per serving).

Health Benefits

• Provides energy due to its high carbohydrate content (30g), essential for physical and mental activity.
• Contains iron (1.5 mg), which is vital for oxygen transport in blood and energy metabolism.
• Supplies small amounts of calcium (20 mg), which supports healthy bones and teeth.

Dietary Considerations

Allergens: Contains gluten, eggs, dairy (depending on filling), soy (in some varieties)

Suitable for: Vegetarian (if no meat in filling), flexitarian

Not suitable for: Vegan (unless made with plant-based dough and filling), gluten-free, low-carb

Selection and Storage

Store uncooked pierogi in the freezer on a floured tray to prevent sticking, then transfer them to an airtight container. Cooked pierogi should be kept in the refrigerator and consumed within 2–3 days.

Common Questions About Perogi Nutrition

Are perogies high in protein?

Perogies are a moderate source of protein, with approximately 5 grams of protein per 200-calorie serving, depending on the filling and preparation. While not as high in protein as meat or legumes, they can contribute to your daily intake when paired with protein-rich side dishes like Greek yogurt or beans.

Can I eat perogies on a keto or low-carb diet?

Perogies are not suitable for a keto or strict low-carb diet due to their high carbohydrate content. A single serving contains approximately 30 grams of carbs, which is considerably higher than the allowed carb intake for a keto-friendly meal.

Are there any health benefits or concerns with eating perogies?

Perogies can be a comforting and filling meal, providing energy through their carbohydrates and some protein. However, they are relatively high in sodium (400 mg per serving), which may be a concern for individuals monitoring their salt intake. Opting for baked or boiled perogies instead of fried can make them a healthier choice.

What is the recommended portion size for perogies?

A typical portion size is 4 to 5 medium perogies, which provides around 200 calories. This works well as a part of a balanced meal when paired with vegetables or a side of protein. Avoid overindulging, especially if the perogies are fried, as this can significantly increase calories and fat.

How do perogies compare to ravioli in terms of nutrition?

Perogies and ravioli are similar in many ways but differ slightly in nutrition depending on the fillings and preparation. Perogies generally contain 200 calories and 30 grams of carbs per serving, whereas ravioli can vary but often contains slightly less sodium and fat. Perogies are commonly boiled or fried, while ravioli is typically boiled, offering a slightly lighter option when prepared without added sauces.

Data Sources & Scientific References