Pierogi calories come to 78 for one 40 g pierogi and 195 per 100 g, cooked. The number to notice is how fast a plate adds up: five pierogi reach 390 calories and 948 mg of sodium, and that is before any butter, fried onion or sour cream goes on top.
78kcal
1 pierogi · 40 g, cooked
11%protein
2.1 gProtein
12 gCarbs
2.5 gFat
How to burn off 78 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Cooked · per 40 g
Calories
78 kcal
Protein
2.1 g
Carbohydrate
11.9 g
Fat
2.5 g
Saturated fat
0.5 g
Cholesterol
2 mg
Sodium
190 mg
Potassium
43 mg
Iron
0.5 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 →
Pierogi: 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 pierogi (40 g)
78
2.1 g
11.9 g
2.5 g
190 mg
4%
1 cup (80 g)
156
4.2 g
23.7 g
4.9 g
379 mg
8%
100 g
195
5.3 g
29.6 g
6.1 g
474 mg
10%
3 × 1 pierogi (40 g)
234
6.3 g
569 mg
5 × 1 pierogi (40 g)
390
10.5 g
948 mg
Five pierogi are a 390-calorie plate
A single cooked pierogi weighs about 40 g and carries 78 calories, roughly 4% of a 2000-calorie daily value. That sounds modest. The catch is that almost nobody stops at one, and the total climbs in a straight line with every dumpling you add.
Two pierogi come to 156 calories, the same as a 1 cup (80 g) serving. Three land at 234 calories. Five, a common dinner plate, reach 390 calories and 200 g of food. If you are tracking, count the pieces rather than guessing by the size of the plate, because frozen and homemade pierogi both vary in weight and a heavier dumpling shifts every number on this page.
Protein moves slowly by comparison. One pierogi gives 2.1 g, and even five only reach 10.5 g. So a larger portion buys you mostly more starch and sodium, not a meaningfully bigger protein hit. That is the trade to keep in mind when you go back for a second helping.
Carbs supply most of the calories
Pierogi are a starch food first. Carbohydrates provide 61% of the calories, fat 28% and protein just 11%. Per 100 g that works out to 29.6 g of carbs, 6.1 g of fat and 5.3 g of protein. The dough and a potato-heavy filling explain the carb share; cheese and any fat in the dough account for most of the rest.
Fiber is low at 0.9 g per 100 g, so the carbs here are not the slow, bulky kind that keep you full for hours. Sugars stay low too, at 1.8 g per 100 g, which fits a savory dumpling. Saturated fat is 1.3 g per 100 g, a small figure against the 20 g daily value.
The macro picture changes once you cook them in a pan. These values describe plain cooked pierogi. Butter, bacon bits or caramelized onion add fat calories that the card does not include, and fat can quickly overtake carbs as the main source of the added energy.
Sodium is the row to watch
Calories per piece look gentle, but sodium is where pierogi earn attention. One pierogi carries 190 mg, about 8% of the 2300 mg daily value. Per 100 g the figure is 474 mg, or 21% of the daily value, which is a lot for a food that is mostly dough and potato.
Scale that to a real plate and the numbers stack up. Two pierogi bring 379 mg, three bring 569 mg, and five bring 948 mg. Salted butter or a salty topping only adds to it. If you watch sodium, a plate of three with unsalted sides is an easier fit than five with bacon on top.
The other minerals and markers stay quiet. Potassium is 107 mg per 100 g, a small share of the 4700 mg daily value, and cholesterol is just 4 mg per 100 g. Sodium is the one line on the label that actually moves your day.
Build a fuller plate around them
Because pierogi are low in protein and fiber, they work best as one part of a meal rather than the whole of it. A side of vegetables, a salad or sauerkraut adds volume and fiber, while a lean protein such as grilled chicken or eggs fills the protein gap that the dumplings leave.
Fillings matter too. Store shelves carry potato and cheese, potato and onion, sauerkraut and mushroom, and sweet cheese versions from brands like Kasia's, Alexandra's and Lila's Pierogies. Check the label of the pack you buy, since the filling and the dumpling size both shift the count away from the generic values here.
Cooking method is the easy lever. Boiled pierogi stay closest to the numbers on this page; pan-frying in butter pushes them up. If you want to log a plate quickly, BodyPal can log the food from a photo, and you can adjust the piece count afterward.
Packaged pierogi are labeled per uncooked weight and change with the filling, from 165 to 242 calories per 100 g, so they read differently from the cooked number above. Source: manufacturer labels / USDA FoodData Central.
Pierogi FAQs
How many calories are in one pierogi?
About 78 calories for one pierogi of 40 g. A 1 cup serving holds roughly two and comes to 156 calories.
Are pierogi good for weight loss?
Pierogi carry 195 calories per 100 g, mostly from 29.6 g of carbs and 6.1 g of fat, so a plate of six runs about 468 calories.
Do pierogi have fewer calories than a turnover or hot pocket?
They are close: pierogi are 195 calories per 100 g and a meatless turnover or hot pocket is 198.
How much protein is in pierogi?
5.3 g of protein per 100 g, so one 40 g pierogi gives about 2.1 g. The same 100 g also has 474 mg of sodium.
How many calories are in 5 pierogi?
Five cooked pierogi (200 g) come to about 390 calories, with 10.5 g of protein and 948 mg of sodium. Butter, onions or sour cream on top are not included in that figure.
How many calories are in a cup of pierogi?
A 1 cup serving (80 g) of cooked pierogi has about 156 calories, roughly two dumplings. It also carries 23.7 g of carbs, 4.9 g of fat and 4.2 g of protein.
How much sodium is in pierogi?
One pierogi has about 190 mg of sodium, 8% of the daily value. Per 100 g it is 474 mg, or 21%, so a plate of five reaches 948 mg.
How many carbs are in a pierogi?
One 40 g pierogi has about 11.9 g of carbs, and 100 g has 29.6 g. Carbs supply 61% of the calories, while fiber stays low at 0.4 g per pierogi.
Are pierogi high in fat?
Not on their own. One pierogi has about 2.5 g of fat, and fat supplies 28% of the calories. Pan-frying in butter or adding bacon raises the fat well above that.
