Perogis

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	4.8 g
protein		14.3 g	28%
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: 107 cal (23.8%)

Protein: 57 cal (12.7%)

Carbs: 285 cal (63.5%)

About Perogis

Pierogis, traditional Eastern European dumplings, are filled pasta pockets commonly associated with Polish, Ukrainian, and other Slavic cuisines. They are made from unleavened dough, stuffed with savory or sweet fillings such as potatoes, cheese, meat, or fruit. Pierogis are boiled, pan-fried, or baked, offering versatile preparation methods. Typically, a serving provides approximately 200 calories, with 6g of protein, 30g of carbohydrates, 5g of fat, 2g of fiber, and modest amounts of calcium (20 mg) and iron (1.5 mg). They are a comforting, energy-rich dish suited to cold climates where hearty meals are preferred.

Health Benefits

• Iron (1.5 mg per serving) supports red blood cell production and helps prevent iron-deficiency anemia.
• Fiber (2g per serving) aids in digestion and supports healthy cholesterol levels.
• Protein (6g per serving) contributes to muscle repair and general body maintenance.

Dietary Considerations

Allergens: Contains gluten, dairy (if cheese-filled), eggs (in dough)

Suitable for: Vegetarian (if made without meat), lacto-vegetarian (if dairy-filled and without meat)

Not suitable for: Gluten-free, vegan (traditional recipes include eggs and dairy), low-carb diets

Selection and Storage

Store uncooked pierogis in the freezer in an airtight container for up to 3 months. Cooked pierogis can be refrigerated for 2-3 days and reheat by pan-frying or microwaving.

Common Questions About Perogis Nutrition

Are perogis high in protein?

Perogis contain a moderate amount of protein, providing about 6 grams per serving (usually 3-4 pieces). While they can contribute to your daily protein intake, they are not as protein-dense as foods like meat, fish, or legumes.

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

Perogis are not suitable for keto or low-carb diets because they contain approximately 30 grams of carbohydrates per serving. The dough in perogis is typically made with flour, which is high in carbs and not keto-friendly.

Are perogis healthy, and what should I watch out for?

Perogis can be part of a healthy diet but should be eaten in moderation due to their calorie content (200 per serving) and relatively high sodium (400 mg per serving). Opting for baked or boiled perogis rather than fried and pairing with a fresh salad can make them a more balanced choice.

What is a recommended serving size for perogis?

A typical serving size for perogis is 3-4 pieces, which provides about 200 calories. This portion works well as part of a meal alongside vegetables or a source of lean protein to keep the meal balanced.

How do perogis compare to dumplings or ravioli?

Perogis are similar to dumplings and ravioli but are typically filled with heartier ingredients like potato, cheese, or meat. Nutritionally, perogis contain more calories and carbs than many types of dumplings but are comparable to ravioli. Preparation methods (baked, boiled, or fried) can significantly alter the calorie and fat content across these foods.

Data Sources & Scientific References