Runza

Fast Food

Item Rating: 67/100

1 serving (227 grams) contains 350 calories, 15.0 grams of protein, 15.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (236.5g)

Calories		364.6
% Daily Value*
Total Fat		15.6 g	20%
	Saturated Fat	6.3 g	31%
	Polyunsaturated Fat	0 g
Cholesterol		31.3 mg	10%
Sodium		625 mg	27%
Total Carbohydrates		41.7 g	15%
	Dietary Fiber	2.1 g	7%
	Sugars	6.3 g
protein		15.6 g	31%
Vitamin D		0 mcg	0%
Calcium		52.1 mg	4%
Iron		2.1 mg	11%
Potassium		260.4 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

⚠️ Contains trans fat

Source of Calories

Fat: 140 cal (38.0%)

Protein: 62 cal (16.9%)

Carbs: 166 cal (45.1%)

About Runza

A Runza is a savory stuffed sandwich originating from Eastern Europe, particularly associated with German-Russian immigrants. It is traditionally made with bread dough filled with ground beef, cabbage, and onions that is baked into a pocket form. Popularized in the Midwest United States, particularly in Nebraska, it is a comfort food that combines protein, carbohydrates, and some fiber. Nutritionally, a typical Runza provides approximately 154 calories per serving, along with moderate amounts of protein (6.6g) and fat (6.6g). It contains small quantities of calcium (22mg), iron (0.88mg), and minimal vitamin C (0.88mg), making it a hearty dish but not heavily nutrient-dense. The fiber content is relatively low at 0.88g, primarily dependent on the proportion of cabbage used. Runzas can be homemade with a variety of fillings, offering potential versatility to complement dietary needs and preferences.

Health Benefits

• Protein content (6.6g): Supports muscle repair and satiety.
• Iron (0.88mg): Contributes to oxygen transport in the blood, essential for energy production.
• Vitamin C (0.88mg): Plays a marginal role in immunity and skin health when present.

Dietary Considerations

Allergens: Contains gluten, dairy (potentially in the dough), soy (if soy-based fillers are used)

Suitable for: Omnivorous diets

Not suitable for: Gluten-free diets, vegan diets (unless modified), low-carb diets

Selection and Storage

Store cooked Runzas in an airtight container in the refrigerator for up to 3 days. Reheat them in the oven or microwave for a warm, fresh taste.

Common Questions About Runza Nutrition

Is Runza high in protein?

Runza contains 6.61 grams of protein per serving, which makes it a moderate protein source. While it isn't considered a high-protein food, it can contribute to your daily protein intake as part of a balanced meal.

Can I eat Runza on a keto diet?

Runza is not ideal for a keto diet due to its carb content of 17.62 grams per serving. Keto diets typically prioritize foods with very low carbohydrate amounts, so it may not align with keto macros unless modified or consumed in very small portions.

Are there any health concerns with eating Runza?

Runza is relatively high in sodium, with 264.31 milligrams per serving, which could be a concern for individuals monitoring their salt intake. It also includes 2.64 grams of sugar, which is important to consider if you're managing blood sugar levels.

What is the recommended serving size for Runza?

A single serving of Runza typically contains 154 calories, which makes it suitable as a small meal or snack. Pair it with a side salad or vegetables to balance the meal if consumed as part of lunch or dinner.

How does Runza compare to similar foods like stuffed sandwiches?

Runza is similar to other stuffed sandwiches but tends to have a moderate nutritional profile with 154 calories and 17.62 grams of carbs per serving. Compared to high-carb alternatives like some pastries, it may be slightly lighter, but it still requires careful portion control if you're watching your intake.

Data Sources & Scientific References