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Pan-fried syrniki Calories

Source of protein and calcium

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

240kcal

GI

55medium

POTASSIUM · 100 G

155mg

FIBER · 100 G

0.7g

Quick answer

3 piece (medium) of Pan-fried syrniki (150 g) has 360 calories. That works out to 240 calories per 100 g. It contains 37.2 g of carbs, 18.6 g of protein, 15.3 g of fat and 1 g of fiber. Its 1.1 µg of B12 covers 45% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

Pan-fried syrniki Nutrition Facts

Selected: 3 piece (medium) · 150 g

360

KCAL / 150G

Carbs

37.2g

· 14% DV

Protein

18.6g

· 37% DV

Fat

15.3g

· 20% DV

Fiber

1g

· 4% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 41% · Protein 21% · Fat 38%

Pan-fried syrniki nutrition facts table · 3 piece (medium) (150 g)

NutrientAmount% DV
Calories360 kcal
Total fat15.3 g20%
Saturated fat6.53 g33%
Trans fat0.18 g
Sodium278 mg12%
Total carbohydrate37.2 g14%
Fiber1 g4%
Protein18.6 g37%

Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.

Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.

Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.

Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.

Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.

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How Many Calories in 1 Medium Pan-fried syrniki?

ServingAmountCalories
1 piece (medium)60 g144 kcal
1 piece (small)45 g108 kcal
1 piece (large)80 g192 kcal
100 g100 g240 kcal
2 piece (small)100 g240 kcal
3 piece (medium)150 g360 kcal
1 serving (medium)150 g360 kcal
4 piece (large)200 g480 kcal
1 serving (large)250 g600 kcal

Calculated from 240 calories per 100 g.

Frequently Asked Questions About Pan-fried syrniki

What are pan-fried syrniki?

Pan-fried syrniki are small, tender cheese pancakes from Eastern European cuisines, traditionally made with tvorog, a fresh curd cheese. They are served for breakfast or as a sweet dish, often with sour cream, jam, honey, or fruit.

How do you make pan-fried syrniki?

Pan-fried syrniki are made by mixing mashed fresh curd cheese with egg, a little flour, and often sugar, then shaping the mixture into small rounds. Lightly coat them with flour and cook over medium-low heat until both sides are golden and the centres are set.

What cheese is used in pan-fried syrniki?

Pan-fried syrniki traditionally use tvorog, a fresh, slightly crumbly curd cheese. If it is unavailable, well-drained farmer cheese or dry cottage cheese can work; avoid very wet cheese, which makes the mixture difficult to shape and more likely to fall apart.

Why do pan-fried syrniki fall apart?

Pan-fried syrniki usually fall apart because the cheese mixture is too wet or does not have enough binder. Drain the cheese well, add flour gradually until the rounds hold their shape, and chill the shaped syrniki briefly before frying if the mixture still feels soft.

Why are my pan-fried syrniki burnt outside but raw inside?

Pan-fried syrniki can brown outside before the centre cooks when the pan is too hot or the rounds are too thick. Use medium-low heat and shape them evenly; cooking them a little longer at a gentler temperature helps the centres set without scorching the crust.

What do you serve with pan-fried syrniki?

Pan-fried syrniki are commonly served with sour cream, jam, honey, or fresh berries. Sour cream balances their sweetness, while fruit or jam makes them more dessert-like; add toppings just before serving so the crisp surfaces do not turn soggy.

Are pan-fried syrniki the same as pancakes?

No, pan-fried syrniki are not ordinary pancakes: their main ingredient is fresh curd cheese, while standard pancakes are primarily flour-and-liquid batter. That gives syrniki a denser, tender centre and a distinct tangy cheese flavour.

Can you freeze pan-fried syrniki?

Yes, pan-fried syrniki freeze well after cooking. Cool them completely, freeze them in a single layer so they do not stick together, then transfer them to a sealed container; reheat from frozen in a pan or oven until hot throughout.

How long do pan-fried syrniki last in the fridge?

Pan-fried syrniki keep for about three days in the refrigerator when stored in a covered container. Refrigerate them promptly rather than leaving them at room temperature, and reheat only the portion you plan to eat.

How do you reheat pan-fried syrniki?

Reheat pan-fried syrniki in a covered pan over low heat, turning them until warmed through. A microwave is quicker but makes them softer; for a lightly browned outside, use a pan or warm them in the oven instead.

Pan-fried syrniki Vitamins & Minerals

Vitamins

B12

1.08µg · 45% DV

B2

0.43mg · 33% DV

Biotin

7.65µg · 26% DV

B5

0.81mg · 16% DV

Minerals

Selenium

23µg · 42% DV

Phosphorus

285mg · 41% DV

Calcium

188mg · 19% DV

Iodine

27µg · 18% DV

Sodium

278mg · 12% DV

Potassium ⭐

233mg · 7% DV

Pan-fried syrniki Glycemic Index

GLYCEMIC INDEX

55
Medium
0 Low5570100

GLYCEMIC LOAD

21
High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Pan-fried syrniki

To burn the 360 calories in 3 piece (medium) (150 g):

🚶

89min

Walking (5 km/h)

🏃

37min

Running (8 km/h)

🚴

49min

Cycling

🏊

42min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Pan-fried syrniki?

Pan-fried syrniki are small Eastern European cheese pancakes, usually made by mixing fresh, slightly tangy farmer’s cheese with egg, flour and sometimes a little sugar. They are shaped into rounds and cooked in a pan until golden outside, with a soft, tender centre and a mild, creamy flavour.

In their region of origin, they are often served for breakfast with sour cream, jam, honey or fruit; they also work well for brunch elsewhere. The cheese and egg make them a source of protein and calcium, while flour and sweet toppings add to their richness. For a lighter plate, use less oil and pair them with fresh berries or plain yogurt.

How Nutritious Is Pan-fried syrniki?

Nutrient density

Medium

52/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

38/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Is Pan-fried syrniki Processed?

NOVA 3

Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Pan-fried syrniki Contain Allergens?

Contains these allergens:

Gluten yes
Dairy yes
Eggs yes
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Pan-fried syrniki Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

— Not suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Pan-fried syrniki Fat Profile

SATURATED

6.53g

MONOUNSATURATED

5.32g

POLYUNSATURATED

1.95g

⚖️

Omega 6:3 ratio 12.4:1

Above the ideal 4:1 (12.4:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.