How healthy are pierogi?
Are pierogi healthy? Yes, in moderate portions. Pierogi score 31/100 on the HowHealthyIs Score: 100 g provide 174 kcal, 5.6 g protein and 8.1 mg vitamin C. Pierogi ruskie are boiled dumplings filled with potato, fresh cheese and fried onion. They give some protein and calcium from the cheese, but most of the calories come from the flour dough and potato. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Pierogi rank higher than 31% of them.
Counts in favor (% daily value per 100 kcal)
- Protein6%
- Vitamin C5%
- Iron5%
- Fiber3%
- Potassium3%
- Magnesium2%
- Vitamin A2%
- Vitamin E2%
- Calcium1%
Counts against
- Saturated fat6%
- Added sugars0%
- Sodium7%
Raw NRF9.3: 30 minus 13 = 17. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in pierogi?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 174 kcal | 557 kcal | |
| Protein | 5.6 g | 18 g | 36% |
| Carbohydrates | 27 g | 87 g | 32% |
| Fiber | 1.6 g | 5.2 g | 19% |
| Sugars | 1.2 g | 3.8 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 4.7 g | 15 g | 19% |
| Saturated fat | 2.1 g | 6.7 g | 33% |
| Omega-3 fats | <0.1 g | <0.1 g | |
| Vitamins | |||
| Vitamin A | 32 µg | 103 µg | 11% |
| Vitamin C | 8.1 mg | 26 mg | 29% |
| Vitamin D | <0.1 µg | 0.3 µg | 1% |
| Vitamin E | 0.5 mg | 1.7 mg | 11% |
| Vitamin K | 1.2 µg | 4 µg | 3% |
| Vitamin B12 | 0.1 µg | 0.3 µg | 13% |
| Folate | 84 µg | 268 µg | 67% |
| Minerals | |||
| Calcium | 27 mg | 85 mg | 7% |
| Iron | 1.6 mg | 5 mg | 28% |
| Potassium | 222 mg | 710 mg | 15% |
| Magnesium | 17 mg | 54 mg | 13% |
| Zinc | 0.4 mg | 1.3 mg | 12% |
| Sodium | 276 mg | 882 mg | 38% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard pierogi?
We estimate pierogi from this standard recipe (serves 5, about 1600 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Twaróg is not in the USDA database, so it is modeled as creamed cottage cheese, which is a little moister.
| Ingredient | Amount |
|---|---|
| Wheat flour | 400 g |
| Warm water | 200 g |
| 1 egg | 50 g |
| Oil in the dough | 15 g |
| Salt in the dough | 4 g |
| Potatoes, boiled and mashed | 600 g |
| Twaróg (farmer cheese) | 250 g |
| 1 onion, fried | 150 g |
| Butter for frying the onion | 30 g |
| Salt in the filling | 5 g |
| Black pepper | 1 g |
| Melted butter to serve | 20 g |
Why are pierogi good for you?
- 268 µg folate in 8 pierogi, 67% of the daily value. Folate contributes to normal blood formation.
- 18 g protein in 8 pierogi, 36% of the daily value. Protein contributes to the maintenance of muscle mass.
- 26 mg vitamin C in 8 pierogi, 29% of the daily value. Vitamin C contributes to the normal function of the immune system.
Good ways to use them
- A hearty meal with a side of salad or sauerkraut
- Boiling instead of pan-frying them afterward
What should you watch out for?
- Usually topped with butter, fried onion, bacon or sour cream, which adds fat quickly.
- Mostly refined carbohydrate, with little fiber.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.