1 serving (40 grams) contains 78 calories, 2.1 grams of protein, 2.5 grams of fat, and 11.8 grams of carbohydrates.
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Nutrition Information
Calories |
156 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.9 g | 6% | |
| Saturated Fat | 1.1 g | 5% | |
| Polyunsaturated Fat | 2.6 g | ||
| Cholesterol | 3.2 mg | 1% | |
| Sodium | 379.2 mg | 16% | |
| Total Carbohydrates | 23.7 g | 8% | |
| Dietary Fiber | 0.7 g | 2% | |
| Sugars | 1.4 g | ||
| protein | 4.2 g | 8% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 28 mg | 2% | |
| Iron | 1.0 mg | 5% | |
| Potassium | 85.6 mg | 1% | |
* 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
Source of Calories
About Pierogi
Pierogi are stuffed dumplings traditionally associated with Eastern European cuisines, particularly Polish, Ukrainian, and Russian. They are typically filled with a variety of ingredients such as potatoes, cheese, sauerkraut, meat, or fruits and then boiled, baked, or fried. Nutritionally, a serving of pierogi provides approximately 195 calories, 5.26 g of protein, 29.6 g of carbohydrates, and 6.14 g of fat. They are a good source of energy due to their carbohydrate content and contain small amounts of essential nutrients like iron (1.26 mg) and calcium (35 mg). However, they tend to be low in fiber and may vary in nutritional value depending on the specific filling and preparation method.
Health Benefits
- Provides sustained energy due to its carbohydrate content (29.6 g per serving), making it a suitable option for active individuals.
- Contains small amounts of iron (1.26 mg per serving), a mineral vital for oxygen transport in the blood and preventing anemia.
- Offers calcium (35 mg per serving), which supports bone health and muscle function.
Dietary Considerations
Selection and Storage
Store cooked pierogi in an airtight container in the refrigerator for up to 3-5 days. Freeze uncooked or cooked pierogi on a baking sheet before transferring them to a freezer-safe bag for up to 3 months.
Common Questions About Pierogi Nutrition
Are pierogi high in protein?
Pierogi contain 5.26 grams of protein per serving (one serving is typically three pieces or around 100 grams). While they are not considered a high-protein food, they can contribute a small amount of protein to your meal, especially if paired with additional protein sources like eggs or meat fillings.
Can I eat pierogi on a keto or low-carb diet?
Pierogi are not suitable for a strict keto or low-carb diet as they contain 29.6 grams of carbohydrates per serving. The dough is primarily made from flour, which is high in carbs, making it incompatible with these dietary approaches.
Are there health benefits or concerns associated with eating pierogi?
Pierogi can be a tasty addition to your diet, especially with fillings like potatoes, cheese, or vegetables, which provide nutrients. However, they are relatively high in sodium (474 mg per serving) and carbs, which could be a concern for individuals monitoring salt intake or blood sugar levels. Opting for whole-grain or vegetable-based dough and healthier fillings can improve their nutritional profile.
What is a recommended portion size for pierogi?
A standard serving size of pierogi is typically three pieces, around 100 grams, which contains 195 calories. Depending on your dietary needs, you can adjust the portion size, but be mindful of the calorie, fat, and sodium content if consuming larger quantities.
How do pierogi compare to similar foods like dumplings or ravioli?
Pierogi are most similar to dumplings and ravioli in terms of preparation, but they are typically larger and often fried or sautéed after boiling, which can increase fat content. Ravioli often have more cheese-centric fillings, whereas pierogi are commonly filled with potatoes, cheese, or meat. Nutritionally, pierogi tend to be higher in carbs and sodium when compared to steamed dumplings but provide a satisfying, hearty option when prepared in moderation.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Pierogi DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- A Guide to Eating Patterns and Cultural FoodsDietary Guidelines for Americans, 2020-2025Discusses how traditional foods like pierogi fit into healthy dietary patterns in specific cultural contexts.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
