Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →🥞
Source of protein and calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 360 kcal | |
| Total fat | 15.3 g | 20% |
| Saturated fat | 6.53 g | 33% |
| Trans fat | 0.18 g | |
| Sodium | 278 mg | 12% |
| Total carbohydrate | 37.2 g | 14% |
| Fiber | 1 g | 4% |
| Protein | 18.6 g | 37% |
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.
Log this food in EatBetter
100,000+ people use it
📸 Scan the code to get the app free.

| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 60 g | 144 kcal |
| 1 piece (small) | 45 g | 108 kcal |
| 1 piece (large) | 80 g | 192 kcal |
| 100 g | 100 g | 240 kcal |
| 2 piece (small) | 100 g | 240 kcal |
| 3 piece (medium) | 150 g | 360 kcal |
| 1 serving (medium) | 150 g | 360 kcal |
| 4 piece (large) | 200 g | 480 kcal |
| 1 serving (large) | 250 g | 600 kcal |
Calculated from 240 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 360 calories in 3 piece (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
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.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
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.
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.
Contains these allergens:
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
SATURATED
6.53g
MONOUNSATURATED
5.32g
POLYUNSATURATED
1.95g
Omega 6:3 ratio 12.4:1
Above the ideal 4:1 (12.4:1).
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Nutrition data compiled from USDA FoodData Central and scientific sources.