Calories in Knish
Generic food Bread and Baked Goods
Knish contains 345 kcal per 100 g. A typical serving of 1 item, any size (60 g) provides about 207 kcal.
Roughly 51% of its calories come from fat, with 37% from carbohydrates and 12% from protein (estimated with general energy factors).
That is more energy than the typical item in turnovers and other grain-based items on FoodFactly, where the median is 250 kcal per 100 g across 36 foods.
100 g provides 28% of the Daily Value for selenium, 27% of the Daily Value for Thiamin (B1) and 23% of the Daily Value for Vitamin A.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 345 kcal | |
| Total fat C | 19.7 g | 25% |
| Saturated fat C | 4.5 g | 23% |
| Cholesterol C | 91 mg | 30% |
| Sodium C | 445 mg | 19% |
| Total carbohydrates C | 31.9 g | 12% |
| Dietary fiber C | 1.1 g | 4% |
| Total sugars C | 0.98 g | |
| Protein C | 10.5 g | 21% |
| Vitamin A C | 209 µg | 23% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 1.3 µg | 7% |
| Vitamin E C | 2 mg | 13% |
| Vitamin K C | 18.5 µg | 15% |
| Thiamin (B1) C | 0.32 mg | 27% |
| Riboflavin (B2) C | 0.3 mg | 23% |
| Niacin (B3) C | 2.4 mg | 15% |
| Vitamin B6 C | 0.049 mg | 3% |
| Folate (B9) C | 84 µg | 21% |
| Vitamin B12 C | 0.3 µg | 13% |
| Choline C | 66.3 mg | 12% |
| Calcium C | 46 mg | 4% |
| Iron C | 2.6 mg | 14% |
| Magnesium C | 16 mg | 4% |
| Phosphorus C | 130 mg | 10% |
| Potassium C | 124 mg | 3% |
| Zinc C | 0.68 mg | 6% |
| Copper C | 0.061 mg | 7% |
| Selenium C | 15.6 µg | 28% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 12%
- Carbohydrates 37%
- Fat 51%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein10.5 gabove the median for turnovers and other grain-based items (median 9.1 g)
- Fiber1.1 gin the lowest quarter of turnovers and other grain-based items (median 1.5 g)
- Sugars0.98 gin the lowest quarter of turnovers and other grain-based items (median 2.7 g)
- Fat19.7 gin the top quarter of turnovers and other grain-based items (median 11.9 g)
- Saturated fat4.5 gabove the median for turnovers and other grain-based items (median 4 g)
- Sodium445 mgbelow the median for turnovers and other grain-based items (median 457 mg)
- Protein per 100 kcal3 gprotein density, useful for comparing foods with different calorie levels
- Water36.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 8.7 g |
|---|---|
| Polyunsaturated fat C | 5.3 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 4.8 g |
| SFA 4:0 C | 0.034 g |
| SFA 6:0 C | 0.008 g |
| SFA 8:0 C | 0.007 g |
| SFA 10:0 C | 0.02 g |
| SFA 12:0 C | 0.043 g |
| SFA 14:0 C | 0.15 g |
| SFA 16:0 C | 2.6 g |
| SFA 18:0 C | 1.5 g |
| MUFA 18:1 C | 8.5 g |
| PUFA 18:3 C | 0.42 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.073 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.026 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.001 g |
Carotenoids (6)
| Beta-carotene C | 119 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 111 µg |
| Retinol C | 198 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 3 µg |
Other components (8)
| Water C | 36.2 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 37 µg |
| Folate, food C | 21 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Empanada, beef | 333 | 12.1 g | 27.4 g | 19.2 g |
| Pastry, meat / poultry-filled | 341 | 11.5 g | 30.9 g | 19.2 g |
| Garlic bread, with melted cheese, from fast food / restaurant | 339 | 11.4 g | 34.2 g | 17.3 g |
| Empanada, chicken | 309 | 12.6 g | 27.4 g | 16.5 g |
| Empanada, NFS | 291 | 7.2 g | 29.9 g | 16 g |
| Empanada, beef, with vegetables | 291 | 7.2 g | 29.9 g | 16 g |
| Samosa | 310 | 5.1 g | 33.2 g | 17.5 g |
| Garlic bread, with parmesan cheese, from fast food / restaurant | 351 | 8.8 g | 41.1 g | 16.8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in knish?
100 g of knish has 345 kcal. 1 item, any size (60 g): about 207 kcal.
Is knish high in protein?
Knish contains 10.5 g of protein per 100 g (21% of the 50 g Daily Value), or 6.3 g in 1 item, any size (60 g). About 12% of its calories come from protein. Compared with other turnovers and other grain-based items, that is above the median (median 9.1 g).
How many carbs are in knish?
Knish has 31.9 g of total carbohydrates per 100 g, including 1.1 g of fiber and 0.98 g of sugars.
How much fat is in knish?
Knish contains 19.7 g of fat per 100 g, of which 4.5 g is saturated (23% of the Daily Value).
What vitamins and minerals does knish contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (28% DV), Thiamin (B1) (27% DV), Vitamin A (23% DV), Riboflavin (B2) (23% DV) and Folate (B9) (21% DV). The full list is in the vitamins and minerals table above.
How much sodium is in knish?
100 g contains 445 mg of sodium, 19% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2708723. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.