Syrniki
Good nutritional profile
Fried pancakes of farmer's cheese (tvorog), egg and a little flour.
Syrniki are small, thick pancakes of tvorog (farmer's cheese) mixed with egg, sugar and a little flour, pan-fried until golden and eaten for breakfast in Russia and Ukraine. A serving of three has about 300 kcal, 22 g of protein and 14 g of fat from the cheese and frying oil, plus about 8 g of sugar. Plain yogurt and berries instead of sour cream and jam keep the fat and sugar lower.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 15g | 26.8% |
| Fat | 9.1g | 13.0% |
| Carbs | 14g | 4.7% |
| Simple Sugars | 4.9g | Estimate |
| Complex Carbs | 9.1g | Estimate |
| Water | 60g | 2.4% |
| Calories | 199 | 8.8% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 3.51 | g | 17.5% |
| Monounsaturated | 2.26 | g | 9.0% |
| Polyunsaturated | 2.54 | g | 19.5% |
| Omega-3 | 0.762 | g | Estimate |
| EPA | 1 | mg | 0.1% |
| DHA | 4 | mg | 0.4% |
| Omega-6 | 1.778 | g | Estimate |
| Trans | 0.09 | g | 4.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 0.11 | mg |
| Vitamin E | 1.56 | mg |
| Selenium | 15.5 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 63.8 | mcg | 7.1% |
| vitamin B1 | 0.025 | mg | 2.1% |
| vitamin B2 | 0.166 | mg | 12.8% |
| vitamin B3 | 0.183 | mg | 1.1% |
| vitamin B6 | 0.044 | mg | 2.6% |
| vitamin B9 | 11.6 | mcg | 2.9% |
| vitamin B12 | 0.382 | mcg | 15.9% |
| vitamin C | 0.11 | mg | 0.1% |
| vitamin D | 0.172 (7 IU) | mcg | 1.1% |
| vitamin E | 1.56 | mg | 10.4% |
| vitamin K | 0.689 | mcg | 0.6% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 145 | mg | 14.5% |
| iron | 0.474 | mg | 2.6% |
| magnesium | 11.9 | mg | 3.0% |
| phosphorus | 155 | mg | 22.1% |
| potassium | 117 | mg | 4.5% |
| sodium | 87.3 | mg | 3.8% |
| zinc | 0.861 | mg | 7.8% |
| copper | 0.045 | mg | 5.0% |
| manganese | 0.072 | mg | 3.1% |
| selenium | 15.5 | mcg | 28.2% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 491 | mg | 70.1% | 188% |
| Isoleucine | 769 | mg | 54.9% | 157% |
| Leucine | 1492 | mg | 54.7% | 150% |
| Lysine | 1369 | mg | 65.2% | 175% |
| Methionine | 512 | mg | 48.8% | 137% |
| Phenylalanine | 1517 | mg | 86.7% | 227% |
| Threonine | 656 | mg | 62.5% | 161% |
| Tryptophan | 185 | mg | 66.1% | 172% |
| Valine | 942 | mg | 51.8% | 144% |
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Recipe
See full recipeIngredients
- Tvorog (farmer's cheese) 500 g
- Egg 1 large
- Sugar 2 tbsp
- All-purpose flour 60 g
- Vanilla extract 1 tsp
- Salt 1 pinch
- Sunflower oil 3 tbsp
- Sour cream to serve
Instructions
- 1
If the tvorog is wet or grainy, press it through a sieve or blend it briefly until smooth.
- 2
Mix the tvorog with the egg, sugar, vanilla and salt, then stir in 50 g of the flour to make a soft, slightly sticky dough.
- 3
With floured hands, divide the dough into 12 pieces and shape each into a patty about 1.5 cm thick.
- 4
Coat the patties in the remaining flour and shake off the excess.
- 5
Heat the oil in a large frying pan over medium heat.
- 6
Fry the syrniki for 3-4 minutes per side, until golden brown, lowering the heat if they brown too quickly.
- 7
Drain briefly on paper towels and serve warm with sour cream.