Calories per serving
| Serving | Kcal | P | F | C |
|---|---|---|---|---|
| 100 g | 49 | 2.6 | 2.7 | 3.6 |
| Ladle, 150 g | 74 | 3.9 | 4.1 | 5.4 |
| Bowl, 350 g | 172 | 9.1 | 9.5 | 12.6 |
| Large bowl, 500 g | 245 | 13.0 | 13.5 | 18.0 |
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Ingredients and how we count
We break the dish down by ingredient instead of taking an average “by name”. Below is a typical 350 g serving.
| Ingredient | Weight | Kcal |
|---|---|---|
| Beef broth | 180 g | 18 |
| White cabbage | 70 g | 20 |
| Potatoes | 40 g | 31 |
| Beef | 35 g | 89 |
| Carrot and onion | 25 g | 8 |
FoodMate Score of the dish
How it changes with different cooking methods
| Version | Serving |
|---|---|
| With beef broth | 172 kcal |
| With 1 tbsp of 15% sour cream | 204 kcal |
| Sour shchi with sauerkraut | 164 kcal |
| Lenten, without meat | 88 kcal |
| With pork belly | 242 kcal |
Micronutrients
Values for a standard serving, as a percentage of the daily value for an adult.
| Nutrient | Per serving | % DV |
|---|---|---|
| Vitamin C | 30 mg | 33% |
| Vitamin K | 55 mcg | 46% |
| Potassium | 420 mg | 12% |
| Iron | 1.9 mg | 14% |
| Vitamin B12 | 0.9 mcg | 38% |
How many calories are in shchi
100 g of fresh cabbage shchi with beef broth contain about 49 kcal: 2.6 g of protein, 2.7 g of fat and 3.6 g of carbs. A 350 g bowl is 172 kcal, under 10% of the daily intake. Shchi is lighter than borscht: there is no beetroot or fried vegetable base, and cabbage, one of the lowest-calorie vegetables, is the main ingredient.
Fresh cabbage vs sauerkraut
Sour shchi made with sauerkraut has almost the same calories as fresh cabbage shchi, but more vitamin C and lactic acid from fermentation. Sauerkraut is saltier, so the broth needs little or no extra salt. Overnight shchi tastes better and has the same calories.
What makes shchi higher in calories
The main additions are fatty meat and sour cream. Pork belly instead of beef adds about 70 kcal per bowl, and a tablespoon of 15% sour cream adds another 32 kcal. Frying the onion and carrot in oil adds 40–50 kcal for every spoon of oil. Bread is a separate line: a slice of rye is another 70 kcal.
Shchi for weight loss
Shchi is one of the best soups for a calorie deficit: big volume, fiber from cabbage and protein from meat at a low calorie cost. A bowl of shchi before the main course helps you eat less of the side dish. For an even lighter version, use chicken broth and 10% sour cream.
How to count your bowl of shchi
Thick shchi with a big piece of meat can have twice the calories of a thin one. The table value of 49 kcal per 100 g is an average. Take a photo of your bowl in MyFoodMate AI: the app estimates the volume, the share of meat and the sour cream and calculates the macros of your portion.