Pierogi vs potato: which is healthier?
Potato is more nutrient-dense, scoring 66/100 against 31/100 for pierogi. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Pierogi
174 kcal per 100 g. 8 pierogi: 320 g
Potato
93 kcal per 100 g. 1 medium, baked: 173 g
Higher scoreWhich to pick for your goal
- Fewer caloriesPotato174 vs 93 kcal per 100 g
- More proteinPierogi5.6 vs 2.5 g per 100 g
- More fiberPotato1.6 vs 2.2 g per 100 g
- Less sugarAbout even1.2 vs 1.2 g per 100 g
- More potassiumPotato222 vs 535 mg per 100 g
- Less saturated fatPotato2.1 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Pierogi, 100 g | Potato, 100 g | Pierogi, 320 g | Potato, 173 g |
|---|---|---|---|---|
| Calories | 174 kcal | 93 kcal | 557 kcal | 161 kcal |
| Protein | 5.6 g | 2.5 g | 18 g | 4.3 g |
| Carbohydrates | 27 g | 21 g | 87 g | 37 g |
| Sugars | 1.2 g | 1.2 g | 3.8 g | 2 g |
| Fiber | 1.6 g | 2.2 g | 5.2 g | 3.8 g |
| Fat | 4.7 g | 0.1 g | 15 g | 0.2 g |
| Saturated fat | 2.1 g | <0.1 g | 6.7 g | <0.1 g |
| Vitamin C | 8.1 mg | 9.6 mg | 26 mg | 17 mg |
| Vitamin A | 32 µg | 1 µg | 103 µg | 1.7 µg |
| Potassium | 222 mg | 535 mg | 710 mg | 926 mg |
| Iron | 1.6 mg | 1.1 mg | 5 mg | 1.9 mg |
| Calcium | 27 mg | 15 mg | 85 mg | 26 mg |
| Magnesium | 17 mg | 28 mg | 54 mg | 48 mg |
| Sodium | 276 mg | 10 mg | 882 mg | 17 mg |
Last updated . Scores use the HowHealthyIs Score method.