Calories in Pierogi
Generic food Bread and Baked Goods
Pierogi contains 195 kcal per 100 g. A typical serving of 1 cup (80 g) provides about 156 kcal.
Roughly 61% of its calories come from carbohydrates, with 28% from fat and 11% from protein (estimated with general energy factors).
That is less 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 25% of the Daily Value for Folate (B9), 24% of the Daily Value for Thiamin (B1) and 24% of the Daily Value for selenium.
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 | 195 kcal | |
| Total fat C | 6.1 g | 8% |
| Saturated fat C | 1.3 g | 7% |
| Cholesterol C | 4 mg | 1% |
| Sodium C | 474 mg | 21% |
| Total carbohydrates C | 29.6 g | 11% |
| Dietary fiber C | 0.9 g | 3% |
| Total sugars C | 1.8 g | |
| Protein C | 5.3 g | 11% |
| Vitamin A C | 3 µg | 0.3% |
| Vitamin C C | 5.3 mg | 6% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.98 mg | 7% |
| Vitamin K C | 7.9 µg | 7% |
| Thiamin (B1) C | 0.29 mg | 24% |
| Riboflavin (B2) C | 0.22 mg | 17% |
| Niacin (B3) C | 2.2 mg | 14% |
| Vitamin B6 C | 0.062 mg | 4% |
| Folate (B9) C | 100 µg | 25% |
| Vitamin B12 C | 0.08 µg | 3% |
| Choline C | 9.6 mg | 2% |
| Calcium C | 35 mg | 3% |
| Iron C | 1.3 mg | 7% |
| Magnesium C | 16 mg | 4% |
| Phosphorus C | 79 mg | 6% |
| Potassium C | 107 mg | 2% |
| Zinc C | 0.44 mg | 4% |
| Copper C | 0.063 mg | 7% |
| Selenium C | 13.4 µg | 24% |
% 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 11%
- Carbohydrates 61%
- Fat 28%
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
- Protein5.3 gin the lowest quarter of turnovers and other grain-based items (median 9.1 g)
- Fiber0.9 gin the lowest quarter of turnovers and other grain-based items (median 1.5 g)
- Sugars1.8 gin the lowest quarter of turnovers and other grain-based items (median 2.7 g)
- Fat6.1 gin the lowest quarter of turnovers and other grain-based items (median 11.9 g)
- Saturated fat1.3 gin the lowest quarter of turnovers and other grain-based items (median 4 g)
- Sodium474 mgabove the median for turnovers and other grain-based items (median 457 mg)
- Protein per 100 kcal2.7 gprotein density, useful for comparing foods with different calorie levels
- Water57.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.2 g |
|---|---|
| Polyunsaturated fat C | 3.2 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 | 3 g |
| SFA 4:0 C | 0.021 g |
| SFA 6:0 C | 0.008 g |
| SFA 8:0 C | 0.004 g |
| SFA 10:0 C | 0.011 g |
| SFA 12:0 C | 0.015 g |
| SFA 14:0 C | 0.047 g |
| SFA 16:0 C | 0.81 g |
| SFA 18:0 C | 0.35 g |
| MUFA 18:1 C | 1.2 g |
| PUFA 18:3 C | 0.27 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.005 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.009 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 1 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 8 µg |
| Retinol C | 3 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 57.2 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 52 µg |
| Folate, food C | 12 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 |
|---|---|---|---|---|
| Turnover or hot pocket, meatless | 198 | 5.1 g | 27 g | 7.8 g |
| Pancakes, blueberry, prepared from recipe | 222 | 6.1 g | 29 g | 9.2 g |
| Pie, pumpkin, prepared from recipe | 204 | 4.5 g | 26.4 g | 9.3 g |
| Pancakes, buttermilk, prepared from recipe | 227 | 6.8 g | 28.7 g | 9.3 g |
| Pancakes, plain, prepared from recipe | 227 | 6.4 g | 28.3 g | 9.7 g |
| Bread stuffing | 177 | 3.1 g | 21.7 g | 8.5 g |
| Turnover, seafood | 207 | 9.4 g | 24.6 g | 7.9 g |
| Focaccia, Italian flatbread, plain | 249 | 8.8 g | 35.8 g | 7.9 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in pierogi?
100 g of pierogi has 195 kcal. 1 cup (80 g): about 156 kcal. 1 item, any size (40 g): about 78 kcal.
How much protein is in pierogi?
Pierogi contains 5.3 g of protein per 100 g (11% of the 50 g Daily Value), or 4.2 g in 1 cup (80 g). About 11% of its calories come from protein. Compared with other turnovers and other grain-based items, that is in the lowest quarter (median 9.1 g).
How many carbs are in pierogi?
Pierogi has 29.6 g of total carbohydrates per 100 g, including 0.9 g of fiber and 1.8 g of sugars.
How much fat is in pierogi?
Pierogi contains 6.1 g of fat per 100 g, of which 1.3 g is saturated (7% of the Daily Value).
What vitamins and minerals does pierogi contain?
Per 100 g, the most notable amounts relative to the Daily Value are Folate (B9) (25% DV), Thiamin (B1) (24% DV), selenium (24% DV), Riboflavin (B2) (17% DV) and Niacin (B3) (14% DV). The full list is in the vitamins and minerals table above.
How much sodium is in pierogi?
100 g contains 474 mg of sodium, 21% 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 2708720. 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.