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Pan-fried cottage cheese pancakes
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
3 piece (medium) of Syrniki (150 g) has 345 calories. That works out to 230 calories per 100 g. It contains 30.2 g of carbs, 21.3 g of protein, 15.2 g of fat and 1 g of fiber. Its 24.8 µg of Selenium 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
345
KCAL / 150G
Carbs
30.2g
· 11% DV
Protein
21.3g
· 43% DV
Fat
15.2g
· 19% 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 35% · Protein 25% · Fat 40%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 345 kcal | |
| Total fat | 15.2 g | 19% |
| Saturated fat | 6.53 g | 33% |
| Trans fat | 0.18 g | |
| Sodium | 267 mg | 12% |
| Total carbohydrate | 30.2 g | 11% |
| Fiber | 1 g | 4% |
| Protein | 21.3 g | 43% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 65 g | 150 kcal |
| 1 piece (mini) | 35 g | 81 kcal |
| 1 piece (small) | 50 g | 115 kcal |
| 1 piece (large) | 85 g | 196 kcal |
| 100 g | 100 g | 230 kcal |
| 2 piece (medium) | 130 g | 299 kcal |
| 3 piece (medium) | 150 g | 345 kcal |
| 1 serving (large) | 180 g | 414 kcal |
| 4 piece (large) | 220 g | 506 kcal |
Calculated from 230 calories per 100 g.
Syrniki are small, pan-fried pancakes made with tvorog, a fresh, crumbly Eastern European cheese. They are usually served sweet, often with sour cream, jam, honey, or fruit, and are commonly eaten for breakfast.
Syrniki are made by mixing tvorog with egg, a little flour, and often sugar, then shaping the mixture into small rounds and frying them. Drain wet cheese first and use only enough flour to help the rounds hold together.
Tvorog is the traditional cheese for syrniki because it is fresh, tangy, and relatively dry. If you cannot find it, use well-drained farmer cheese or dry curd cottage cheese; very wet cheese can make the mixture fall apart.
Syrniki most often fall apart because the cheese is too wet or the mixture lacks enough binding. Drain the cheese, add flour gradually, and let the shaped rounds rest briefly before frying so they hold their form.
Syrniki are commonly served with sour cream, jam, honey, or fresh berries. Sour cream balances their lightly sweet, tangy flavor, while fruit adds freshness; serve them warm for breakfast or as a snack with tea.
Yes, syrniki can be baked on a lined tray until set and lightly browned. Baking uses less oil than pan-frying, though the outside will usually be less crisp. Leave space between the rounds so they cook evenly.
Yes, you can make syrniki with cottage cheese, but drain it well first because excess moisture makes the mixture difficult to shape. If the curds are large, mash them before mixing so the pancakes hold together more evenly.
Syrniki are usually sweet, with sugar mixed into the cheese and toppings such as jam or honey. Savory versions are possible with salt and herbs, but they are less traditional and are often served with sour cream instead.
To keep syrniki from sticking, use a well-heated nonstick or seasoned pan with a thin film of oil. Fry over moderate heat and turn them only after the first side has formed a golden crust.
Yes, cooked syrniki freeze well. Cool them completely, freeze them in a single layer so they do not stick together, then transfer them to a sealed container; reheat from thawed in a pan or oven.
Vitamins
B12
0.93µg · 39% DV
B2
0.42mg · 32% DV
Biotin
7.8µg · 26% DV
Vitamin A
129µg · 14% DV
Minerals
Selenium
25µg · 45% DV
Phosphorus
279mg · 40% DV
Iodine
27µg · 18% DV
Calcium
177mg · 18% DV
Sodium
267mg · 12% DV
Potassium ⭐
228mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 345 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.
Syrniki are small, pan-fried pancakes from Eastern European cooking, especially associated with Russian and Ukrainian cuisines. They are made by mixing curd cheese—traditionally tvorog—with egg, a little flour and often sugar, then shaping the mixture into rounds.
Their surface turns golden while the middle stays soft and creamy, with a mild tang from the cheese. In their home regions they are commonly served for breakfast with sour cream, jam, honey or fresh fruit; they also work well as a brunch dish elsewhere. Syrniki provide a useful amount of protein alongside their carbohydrates. For a lighter version, use just enough oil to brown them and serve with fruit instead of a heavily sweetened topping.
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
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
6.53g
MONOUNSATURATED
5.28g
POLYUNSATURATED
1.58g
Omega 6:3 ratio 11.5:1
Above the ideal 4:1 (11.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.