Calories per serving
| Serving | Kcal | P | F | C |
|---|---|---|---|---|
| 100 g | 220 | 15.2 | 10.5 | 16.3 |
| 1 pancake, 50 g | 110 | 7.6 | 5.3 | 8.2 |
| Serving, 3 pieces, 150 g | 330 | 22.8 | 15.8 | 24.5 |
| Large serving, 4 pieces, 200 g | 440 | 30.4 | 21.0 | 32.6 |
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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 156 g serving.
| Ingredient | Weight | Kcal |
|---|---|---|
| Cottage cheese 9% | 110 g | 175 |
| Flour and semolina | 18 g | 60 |
| Egg | 15 g | 23 |
| Sugar | 8 g | 32 |
| Frying oil | 5 g | 45 |
FoodMate Score of the dish
How it changes with different cooking methods
| Version | Serving |
|---|---|
| 9% cottage cheese, pan-fried | 330 kcal |
| With 2 tbsp of 15% sour cream | 380 kcal |
| Baked in the oven without oil | 285 kcal |
| From fat-free cottage cheese | 255 kcal |
| With 2 tbsp of condensed milk | 460 kcal |
Micronutrients
Values for a standard serving, as a percentage of the daily value for an adult.
| Nutrient | Per serving | % DV |
|---|---|---|
| Calcium | 190 mg | 19% |
| Phosphorus | 260 mg | 37% |
| Vitamin B12 | 0.6 mcg | 25% |
| Riboflavin (B2) | 0.4 mg | 27% |
| Selenium | 16 mcg | 29% |
How many calories are in syrniki
100 g of syrniki made from 9% cottage cheese contain about 220 kcal: 15.2 g of protein, 10.5 g of fat and 16.3 g of carbs. A medium pancake weighs 50 g and gives 110 kcal, and a standard serving of three is 330 kcal. That is roughly 16% of a 2,000 kcal day - a proper breakfast that keeps you full.
Fried or baked
In a frying pan syrniki absorb oil: 5 g per serving means 45 kcal. Baked on parchment or in an air fryer they get almost the same crust with fewer calories. The second lever is the cheese: fat-free cottage cheese saves 75 kcal but makes them drier, so 5% cottage cheese is a good compromise.
Toppings and how much they add
Two spoons of 15% sour cream add about 50 kcal, a spoon of honey adds the same, and two spoons of condensed milk add 130 kcal, almost all sugar. The lightest toppings are Greek yogurt, fresh berries or a little homemade jam with less sugar. That way breakfast stays high in protein and doesn't turn into dessert.
Syrniki for weight loss
Syrniki fit well into a calorie deficit thanks to their protein: 22.8 g per serving is about what you get from 200 g of chicken breast. To make the meal more filling, add fruit or vegetables, because syrniki have almost no fiber. Also watch the sugar in the batter: one tablespoon is 50 kcal.
How to count your own syrniki
Pancake size and cheese fat content vary, so 220 kcal per 100 g is a guide. The most accurate way is to weigh the finished serving. The quickest is to snap the plate in MyFoodMate AI: the app counts both the syrniki and the topping and shows how much protein your breakfast gave you.