Perogies

Dinner

Item Rating: 67/100

1 serving (100 grams) contains 200 calories, 6.0 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		952.4 mg	41%
Total Carbohydrates		71.4 g	25%
	Dietary Fiber	4.8 g	17%
	Sugars	2.4 g
protein		14.3 g	28%
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 (23.8%)

Protein: 57 cal (12.7%)

Carbs: 285 cal (63.5%)

About Perogies

Perogies, also known as pierogi, are traditional dumplings originating from Central and Eastern Europe, particularly Poland and Ukraine. These tender pockets of unleavened dough are filled with savory or sweet ingredients, such as potatoes, cheese, meat, sauerkraut, or fruits. Perogies are often boiled and then pan-fried. Nutritionally, a typical serving of perogies provides around 200 calories, 6g of protein, 30g of carbohydrates, 5g of fat, and 2g of fiber. While they are modest in vitamins and minerals, they offer small amounts of calcium and iron, depending on the filling.

Health Benefits

• A source of energy due to their carbohydrate content, which aids in fueling physical activity.
• Provides protein (6g per serving) that supports muscle repair and maintenance, especially when filled with cheese or meat.
• Contains dietary fiber (2g per serving), benefitting digestion and promoting gut health.

Dietary Considerations

Allergens: Contains wheat (gluten), dairy (if filled with cheese), eggs (in some dough recipes)

Suitable for: Vegetarian diets (with appropriate fillings), lacto-vegetarian diets

Not suitable for: Gluten-free diets, vegan diets (unless modified), egg-free diets (if dough contains eggs)

Selection and Storage

Store cooked or uncooked perogies in an airtight container in the refrigerator for up to 3 days. For longer storage, freeze them in a single layer before transferring to a freezer-safe bag.

Common Questions About Perogies Nutrition

Are perogies high in protein?

Perogies contain 6 grams of protein per serving (typically 3-4 perogies), which is moderate but not considered high. To increase their protein content, consider pairing them with protein-rich side dishes like beans or a lean meat.

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

Perogies are not compatible with a keto or low-carb diet due to their carbohydrate content. A single serving contains 30 grams of carbs, which is substantial and can quickly use up your daily keto carb allotment.

Are perogies healthy and what are the concerns?

Perogies can provide energy from carbs and a small amount of protein and fiber, but they are high in sodium, with 400 mg per serving, and can be calorie-dense if fried. Eating them in moderation and opting for boiled instead of fried versions can make them a healthier choice.

What is the recommended serving size for perogies?

The standard serving size for perogies is 3-4 pieces, which provides about 200 calories. Adjust the portion based on your dietary calorie requirements and whether they are served as a main dish or side.

How do perogies compare to dumplings or ravioli?

Perogies are similar to dumplings or ravioli but typically contain potato-based fillings, making them higher in carbs. Ravioli fillings often include cheese or meat, providing more protein, while Asian dumplings might have lower carb wrappers. Choose based on nutritional goals and flavor preference.

Data Sources & Scientific References