2 piece (medium) of Syrniki (90 g) has 198 calories. That works out to 220 calories per 100 g. It contains 22.5 g of carbs, 8.6 g of protein, 8.1 g of fat and 1.1 g of fiber. Its 0.6 µg of B12 covers 26% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

Syrniki Nutrition Facts

Selected: 100 g

220

KCAL / 100G

Carbs

25g

· 9% DV

Protein

9.5g

· 19% DV

Fat

· 12% DV

Fiber

1.2g

· 4% DV

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

Calories come from: Carbs 46% · Protein 17% · Fat 37%

Syrniki Vitamins & Minerals

Vitamins

B12

0.7µg · 29% DV

Biotin

8µg · 27% DV

0.22mg · 17% DV

Vitamin A

75µg · 8% DV

Minerals

Phosphorus

95mg · 14% DV

Selenium

7µg · 13% DV

Calcium

110mg · 11% DV

Zinc

1mg · 9% DV

How Nutritious Is Syrniki?

Nutrient density

Medium

38/ 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.

Syrniki Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

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

How to Burn Off Syrniki

To burn the 220 calories in 100 g:

🚶

54min

Walking (5 km/h)

🏃

22min

Running (8 km/h)

🚴

30min

Cycling

🏊

26min

Swimming

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

Is 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 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 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

Syrniki Fat Profile

SATURATED

3.2g

MONOUNSATURATED

2.5g

POLYUNSATURATED

0.6g

⚖️

Omega 6:3 ratio 5.6:1

Above the ideal 4:1 (5.6:1).

Compare Syrniki

🥞vs🧴

Syrniki vs Hawthorn Vinegar202 kcal more per 100 g

→🥞vs🌯

Syrniki vs Tantuni10 kcal more per 100 g

→🥞vs🌯

Syrniki vs Chicken Wrap25 kcal more per 100 g

→🥞vs🍫

Syrniki vs Protein Bar130 kcal fewer per 100 g

→

Foods Similar to Syrniki

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Syrniki

How many calories are in syrniki?

Syrniki provide 220 calories per 100 g. A 100 g serving contains 9.5 g of protein, 25 g of carbohydrates, and 9 g of fat.

Are syrniki suitable for a vegetarian diet?

Syrniki are compatible with vegetarian, omnivore, and flexitarian diets. They contain eggs, dairy, and gluten, so they are not suitable for people avoiding these allergens.

Have another question about Syrniki?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026