2 piece (medium) of Syrniki (90 g) has 189 calories. That works out to 210 calories per 100 g. It contains 20.7 g of carbs, 9.5 g of protein, 7.7 g of fat and 0.6 g of fiber. Its 6.3 µg of Biotin covers 21% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.

Syrniki Nutrition Facts

Selected: 100 g

210

KCAL / 100G

Carbs

23g

· 8% DV

Protein

10.5g

· 21% DV

Fat

8.5g

· 11% DV

Fiber

0.7g

· 3% DV

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

Calories come from: Carbs 44% · Protein 20% · Fat 36%

Syrniki Vitamins & Minerals

Vitamins

Biotin

7µg · 23% DV

B12

0.45µg · 19% DV

0.22mg · 17% DV

Vitamin A

120µg · 13% DV

Minerals

Phosphorus

110mg · 16% DV

Selenium

7µg · 13% DV

Calcium

120mg · 12% DV

Zinc

1mg · 9% DV

How Nutritious Is Syrniki?

Nutrient density

Medium

48/ 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 210 calories in 100 g:

🚶

52min

Walking (5 km/h)

🏃

21min

Running (8 km/h)

🚴

29min

Cycling

🏊

24min

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

3.5g

MONOUNSATURATED

2.1g

POLYUNSATURATED

0.25g

⚖️

Omega 6:3 ratio 3.6:1

Below the ideal 4:1 — a good omega balance.

Compare Syrniki

🥞vs🧴

Syrniki vs Hawthorn Vinegar192 kcal more per 100 g

→🥞vs🌯

Syrniki vs TantuniSame calories per 100 g

→🥞vs🌯

Syrniki vs Chicken Wrap15 kcal more per 100 g

→🥞vs🍫

Syrniki vs Protein Bar140 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 provides 210 calories per 100 g. That serving also contains 10.5 g of protein, 23 g of carbohydrates, and 8.5 g of fat.

Is syrniki suitable for a vegetarian diet?

Syrniki is compatible with vegetarian, omnivore, and flexitarian diets. It is a processed food and contains eggs, dairy, and gluten.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026