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Zapikanka Calories

Baked cottage cheese casserole

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

100kcal

GI

55medium

POTASSIUM · 100 G

135mg

FIBER · 100 G

0g

Quick answer

1 piece (medium) of Zapikanka (120 g) has 120 calories. That works out to 100 calories per 100 g. It contains 0 g of carbs, 0 g of protein, 0 g of fat and 0 g of fiber. Its 0.7 µg of B12 covers 31% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

Zapikanka Nutrition Facts

Selected: 1 piece (medium) · 120 g

120

KCAL / 120G

Carbs

0g

· 0% DV

Protein

0g

· 0% DV

Fat

0g

· 0% DV

Fiber

0g

· 0% DV

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

Calories come from: Carbs 0% · Protein 0% · Fat 100%

Zapikanka nutrition facts table · 1 piece (medium) (120 g)

NutrientAmount% DV
Calories120 kcal
Total fat0 g0%
Saturated fat4.02 g20%
Trans fat0.1 g
Sodium174 mg8%
Total carbohydrate0 g0%
Fiber0 g0%
Protein0 g0%

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 Zapikanka?

ServingAmountCalories
1 piece (medium)120 g120 kcal
1 piece (small)60 g60 kcal
1 slice (thin)80 g80 kcal
100 g100 g100 kcal
½ piece (half)100 g100 kcal
1 slice (thick)140 g140 kcal
1 piece (large)180 g180 kcal
1 serving (large)200 g200 kcal
1 piece (extra large)250 g250 kcal

Calculated from 100 calories per 100 g.

Frequently Asked Questions About Zapikanka

What is Zapikanka?

Zapikanka is an Eastern European baked cottage-cheese casserole, usually made with eggs and a little semolina or flour. It is commonly served as a sweet dish, often with fruit, jam, or sour cream.

How do you make Zapikanka?

To make Zapikanka, mix cottage cheese with eggs, sugar, and semolina or flour, spread the mixture in a baking dish, and bake until set and lightly browned. Let it rest before slicing so it holds together.

What kind of cottage cheese is best for Zapikanka?

A dry, fine-curd cottage cheese works best for Zapikanka because excess moisture can make the casserole loose. If yours is watery, drain it first; blending the curds gives a smoother result, while leaving them intact keeps a more traditional texture.

Why does my Zapikanka turn out watery?

Zapikanka often turns watery when the cottage cheese contains too much liquid or the casserole is underbaked. Drain wet cheese before mixing, and bake until the center is set; allow it to cool before cutting so moisture can settle.

Can you make Zapikanka without semolina?

Yes, you can make Zapikanka without semolina. Use flour instead, or choose a recipe formulated without either; the final texture may be softer, so draining the cottage cheese well helps the casserole set.

Is Zapikanka the same as cheesecake?

No, Zapikanka is not the same as cheesecake. It is typically a cottage-cheese casserole mixed with eggs and a small amount of semolina or flour, while cheesecake usually uses cream cheese and may have a separate crumb crust.

What do you serve with Zapikanka?

Zapikanka is often served with sour cream, jam, honey, or fresh fruit. These toppings complement its mild, tangy cheese flavor; it can also be eaten plain as a simple breakfast or dessert.

Can Zapikanka be made savory?

Yes, Zapikanka can be made savory, although the familiar version is sweet. Leave out the sugar and add herbs or vegetables to the cheese mixture; keep added ingredients fairly dry so the casserole sets properly.

How should you store leftover Zapikanka?

Store leftover Zapikanka in a covered container in the refrigerator and eat it within a few days. Reheat only the portion you plan to serve; it can also be eaten cold, when its texture is firmer.

Can you freeze Zapikanka?

Yes, baked Zapikanka can be frozen. Cool it completely, slice it, and wrap the portions airtight; thaw them in the refrigerator before reheating. Freezing may make the casserole a little wetter or less smooth once thawed.

Zapikanka Vitamins & Minerals

Vitamins

B12

0.74µg · 31% DV

B2

0.3mg · 23% DV

Biotin

4.8µg · 16% DV

B5

0.58mg · 12% DV

Minerals

Phosphorus

198mg · 28% DV

Selenium

12µg · 22% DV

Iodine

22µg · 15% DV

Calcium

138mg · 14% DV

Sodium

174mg · 8% DV

Potassium ⭐

162mg · 5% DV

Zapikanka Glycemic Index

GLYCEMIC INDEX

55
Medium
0 Low5570100

GLYCEMIC LOAD

10.8
Medium

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

How to Burn Off Zapikanka

To burn the 120 calories in 1 piece (medium) (120 g):

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

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

What is Zapikanka?

Zapikanka is an Eastern European baked cottage-cheese casserole, usually made by mixing fresh curd cheese with eggs and, depending on the recipe, semolina or flour. It may be plain or gently sweetened; baking gives it a lightly golden top while the centre stays soft and moist.

It is often served in slices for breakfast, as a snack with tea, or as a simple dessert, with fruit, sour cream or yoghurt alongside. The cheese makes it a filling, protein-focused dish. For a lighter version, use less added sugar and serve it with fresh fruit rather than a sweet topping.

How Nutritious Is Zapikanka?

Nutrient density

Medium

58/ 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

Low

30/ 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 Zapikanka 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 Zapikanka 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 Zapikanka 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

Zapikanka Fat Profile

SATURATED

4.02g

MONOUNSATURATED

1.86g

POLYUNSATURATED

0.5g

⚖️

Omega 6:3 ratio 7:1

Above the ideal 4:1 (7:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.