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Syrniki Calories

Pan-fried cottage cheese pancakes

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

230kcal

GI

55medium

POTASSIUM · 100 G

152mg

FIBER · 100 G

0.7g

Quick answer

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.

Syrniki Nutrition Facts

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%

Syrniki nutrition facts table · 3 piece (medium) (150 g)

NutrientAmount% DV
Calories345 kcal
Total fat15.2 g19%
Saturated fat6.53 g33%
Trans fat0.18 g
Sodium267 mg12%
Total carbohydrate30.2 g11%
Fiber1 g4%
Protein21.3 g43%

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 Syrniki?

ServingAmountCalories
1 piece (medium)65 g150 kcal
1 piece (mini)35 g81 kcal
1 piece (small)50 g115 kcal
1 piece (large)85 g196 kcal
100 g100 g230 kcal
2 piece (medium)130 g299 kcal
3 piece (medium)150 g345 kcal
1 serving (large)180 g414 kcal
4 piece (large)220 g506 kcal

Calculated from 230 calories per 100 g.

Frequently Asked Questions About Syrniki

What are syrniki?

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.

How do you make syrniki?

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.

What cheese is best for syrniki?

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.

Why do my syrniki 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.

What do you serve with syrniki?

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.

Can you bake syrniki instead of frying them?

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.

Can you make syrniki with cottage cheese?

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.

Are syrniki supposed to be sweet or savory?

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.

How do you keep syrniki from sticking to the pan?

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.

Can you freeze syrniki?

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.

Syrniki Vitamins & Minerals

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

Syrniki Glycemic Index

GLYCEMIC INDEX

55
Medium
0 Low5570100

GLYCEMIC LOAD

16.5
Medium

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

How to Burn Off Syrniki

To burn the 345 calories in 3 piece (medium) (150 g):

🚶

85min

Walking (5 km/h)

🏃

35min

Running (8 km/h)

🚴

47min

Cycling

🏊

40min

Swimming

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

What is Syrniki?

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.

How Nutritious Is Syrniki?

Nutrient density

Medium

54/ 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

42/ 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 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

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Syrniki Fat Profile

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.