Chocolate rugelach calories come to 130 for one 28 g piece and 464 per 100 g. Fat supplies 61% of those calories, so this small rolled pastry is richer than its size suggests. One piece is a modest treat. The total climbs quickly because rugelach are sold by the box and rarely eaten one at a time.
130kcal
1 piece · 28 g, packaged, per label
3%protein
1 gProtein
12 gCarbs
9 gFat
How to burn off 130 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Packaged, per label · per 28 g
Calories
130 kcal
Protein
1 g
Carbohydrate
12 g
Fat
9 g
Saturated fat
4 g
Cholesterol
5 mg
Sodium
35 mg
Potassium
10 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Chocolate rugelach: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 piece (28 g)
130
1 g
12 g
9 g
35 mg
6%
2 pieces (57 g)
264
2 g
24.4 g
18.3 g
71 mg
13%
100 g
464
3.6 g
42.9 g
32.1 g
125 mg
23%
3 × 1 piece (28 g)
390
3 g
105 mg
5 × 1 piece (28 g)
650
5 g
175 mg
Three pieces make a 390-calorie snack
A single 28 g piece of chocolate rugelach has 130 calories, about 6% of the daily calorie value. It carries 12 g of carbs, 9 g of fat, 6 g of sugars and just 1 g of protein. That is a small cookie with a dense, buttery dough and a chocolate filling, and the numbers reflect it.
The trouble is that rugelach come in boxes, tins and holiday platters. Two pieces bring 260 calories, three reach 390, and five land at 650. The packaged two-piece serving of 57 g lists 264 calories, which is 13% of the daily value, along with 18.3 g of fat and 12.2 g of sugars. Each extra piece adds roughly the same amount, so the count matters more than anything else on the label.
Protein barely moves as you eat more. Five pieces still give only 5 g, while calories rise in steady steps. So the part of the snack that helps you feel full stays flat as the total grows. If you want rugelach in your day, decide on the number before the box is open and put the rest away.
Fat supplies 61% of every calorie
Per 100 g, chocolate rugelach has 32.1 g of fat, 42.9 g of carbs and 3.6 g of protein. Because fat is the densest macro, it ends up providing 61% of the calories, with carbs at 36% and protein at only 3%. That split puts rugelach closer to a pastry than to a plain cookie.
The carbs are not mostly starch, either. Sugars account for 21.4 g of the 42.9 g of carbs per 100 g, about half. Fiber is 3.6 g per 100 g, or about 1 g per piece, which is a little more than many sweets offer but not enough to change how the snack behaves.
The practical takeaway is simple. Rugelach deliver energy almost entirely from fat and sugar, with very little protein to balance it. Treat a piece as dessert, not as a snack that will tide you over until the next meal. If you need something that keeps you full, rugelach on their own will not do that job.
Saturated fat is the row to watch
Of the 32.1 g of fat in 100 g of chocolate rugelach, 14.3 g is saturated. The daily value for saturated fat is 20 g, so 100 g of rugelach uses well over half of it. That is the most striking number on the label, and it scales with every piece you add.
Sugar is the second row worth a look. One piece has 6 g of sugars and two pieces have 12.2 g, rising to 21.4 g per 100 g. On its own that is moderate, but it stacks quickly if rugelach sit next to coffee with syrup or other sweets on the same plate.
Sodium, by contrast, is low. One piece has 35 mg, just 2% of the daily value of 2300 mg, and even 100 g holds only 125 mg, or 5%. Cholesterol is 18 mg per 100 g against a daily value of 300 mg. If you track sodium, rugelach are not the problem; if you track saturated fat, they are.
Pair one piece with something that has protein
The numbers on this page come from a packaged label for Green & Ackerman chocolate rugelach. Other bakeries sell their own versions, including Reisman's, Stern's Bakery and Zaro's Bakery, and piece size can differ from brand to brand. Weigh one piece once if you want your log to match what you actually eat.
Because each piece has only 1 g of protein, the snack is easier to fit into a day when it sits next to food that brings what rugelach lack. A glass of milk, a cup of plain yogurt or a piece of fruit adds volume and protein without much effort. Coffee or tea also slow the pace, which helps one piece feel like enough.
Rugelach work best as a planned treat rather than a grazing food. Count pieces, not bites, since the calories move in clean 130-calorie steps. If logging pastries by hand feels tedious, BodyPal can log the food from a photo of your plate.
How does chocolate rugelach compare?
Here is how chocolate rugelach stack up against other chocolate cookies and pastries, per 100 g and per usual serving.
Verdict: For the fewest calories per bite pick chocolate biscotti, at 90 per biscotti and 360 per 100 g with 8 g of protein. The chocolate macaroon is the richest at 500 per 100 g, while the wafer's 580 mg of sodium per 100 g makes rugelach the lower-sodium choice at 125 mg.
Most popular chocolate rugelach brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Green & Ackerman Chocolate Rugelach1 oz · 28 g464 kcal
2Reisman's Chocolate Rugelach2 oz · 57 g421 kcal
3Stern's Bakery Chocolate Rugelach1 oz · 28 g393 kcal
4Molly's Bake House Chocolate Rugelach1 oz · 28 g536 kcal
6Zaro's Bakery Chocolate Rugelach1 oz · 28 g464 kcal
Bakery recipes differ in butter and filling, so labels run from 393 to 536 calories per 100 g. Source: manufacturer labels / USDA FoodData Central.
Chocolate rugelach FAQs
How many calories are in one chocolate rugelach?
One piece of about 28 g has 130 calories. Two pieces (57 g) come to 264 calories.
Is chocolate rugelach good for weight loss?
One 28 g piece is 130 calories, and 100 g reaches 464 calories with 32.1 g fat and 21.4 g sugar, so a few pieces add up fast.
Chocolate rugelach vs chocolate chips: which has more calories?
They are close per 100 g: 464 calories for chocolate rugelach and 480 for chocolate chips. A single 28 g rugelach is 130 calories.
How much sugar and fat are in chocolate rugelach?
Per 100 g there are 21.4 g sugar and 32.1 g fat, of which 14.3 g is saturated. One 28 g piece has 6 g sugar and 9 g fat.
How many calories are in 100 g of rugelach?
100 g of chocolate rugelach has 464 calories, 23% of the daily value. That amount brings 32.1 g of fat, 42.9 g of carbs, 21.4 g of sugars and only 3.6 g of protein.
How many calories are in 2 pieces of rugelach?
Two 28 g pieces of chocolate rugelach have 260 calories. The packaged two-piece serving of 57 g lists 264 calories, 13% of the daily value, with 18.3 g of fat and 12.2 g of sugars.
How many calories are in 3 rugelach cookies?
Three pieces of chocolate rugelach, 84 g in total, have 390 calories. They add only 3 g of protein and 105 mg of sodium, so nearly all of that energy comes from fat and sugar.
How much saturated fat is in rugelach?
Chocolate rugelach has 14.3 g of saturated fat per 100 g, out of 32.1 g of total fat. Against a daily value of 20 g, that is well over half the daily amount in 100 g.
