Pierogies Healthy

Are Pierogies Healthy For Weight Loss?

Are Pierogine healthy for losing weight? If you enjoy eating European food, particularly pierogies, but are unsure whether it is healthy, this article can help. It explains how to make pierogies and discusses whether this famous Eastern European dish is a good and healthy option for your waistline or not.

Stuffed dumplings that originate from Eastern Europe. It can be found in areas around Poland, Ukraine, Germany, and other Slavic countries are commonly called Pierogi. However, this dish is also popular in Canada as well as the US.

However, are pierogies healthy, and do they taste good?

Pierogies are a fairly healthy dish because they contain a perfect balance among all three macronutrients, as well as a reasonable number of calories.

There are five ways that will explain how to make pierogies, how many calories are in one serving of pierogies, as well as how to stay healthy and make when eating this classic Eastern European dish.

  1. What Ingredients Are Used To Make Pierogies?
  2. In One Serving, How Many Calories Do Pierogies Need?
  3. How Many Calories Should You Need To Consume In A Day?
  4. How To Cook Pierogi At Home Healthier?
  5. How do you make sure to build muscle and exercise consistently?

Now, that we’ve established our five steps. Let’s get into the specifics that will assist you in staying fit while enjoying a few tasty Pierogies.

1. What Ingredients Are Used To Make Pierogies?

Pierogies(see recipe here) are traditionally made with the dough which is made from flour, water, and sometimes an egg or olive oil. Then, filled with fried onions, mashed potatoes, and farmer’s cheese, also known as “quark.” They are similar to empanadas, but they are boiled first before being pan-fried with speck and onions. Classic Pierogies, also known as Pierogies Ruskie, are frequently served with sour cream and apple sauce, or with red beet soup known as “Borscht.”

The good thing about pierogies is how versatile they seem to be. The Ingredients can be savory or sweet, such as filled with meat, sauerkraut, mushrooms, or spinach. Pierogies can also be sweetened, stuffed with cherries or other fruits, and dusted with sugar and sour cream.

Now, we’ll find out in one serving how many calories pierogies need, and find out how to cook the Pierogies.

2. In One Serving, How Many Calories Do Pierogies Need?

Understanding the concept of calories out with calories in is actually from weight loss. Then, whether you live a sedentary or sedentary lifestyle, it is critical that you understand how many calories you need to consume each day.

Let’s look at the nutrition facts. As you can see, one serving or can be interpreted with four pierogies which has a macronutrient ratio of 41 grams of carbohydrates, 7 grams of fat, 7 grams of protein and 260 calories.

This dish’s calories aren’t too shabby, and it packs into your daily caloric intake easily. The thing you need to remember is that the amount of carbohydrates is quite high.

Maintaining a healthy macronutrient balance is a good general rule of thumb for dieting. A good ratio is to consume 30% carbohydrates, 40% protein, and 30% fat.

Because, in one portion of pierogies there are only 2 grams as well. Which allows you to not be full for a long time and overeat easily. This is one of the main reasons for weight gain.

However, when your goal is to build muscle, it’s important to consume enough protein. So when you eat pierogies you need to make sure to include rich protein foods every day.

Simply put, you definitely don’t need all of your calories to come from carbohydrates or fat. But otherwise, you need a balance of protein, fat, and carbohydrates.

Now that we know more about the nutrition facts than pierogies have. Next, we’ll look at the number of calories you need each day to stay in shape and lose weight.

3. How Many Calories Should You Need To Consume In A Day?

When you want to stay in shape and fit you can still eat carbohydrates and fats, keeping fit and healthy focuses on a matter of balancing energy and calories

You will find yourself in a calorie deficit, which is the only way to lose fat. This happens when you burn more calories than you consume.

Then, you can easily overeat on processed, unhealthy foods that are high in carbohydrates and fat, especially on something as tasty and healthy as pierogies. The quickest way to get out of shape is to overeat.

In order to be fit and healthy, the first thing is that you need to understand your daily calorie needs and find out how many calories you need in a day. Also, know the amount of macronutrients you need to consume.

Your daily calorie intake is determined by several factors. These factors are weight loss, weight management, as well as weight gain. Other factors that play a big role are your height and gender.

Calorie Range

Then, how can you figure out how many calories you need to eat in a day?

The answer is trial and error. Which is how you’ll discover the calorie range that allows you to lose 1-2 pounds of fat per week.

However, you can multiply your body weight by 12 or you can use an online TDEE (Total Daily Energy Expenditure) calculator which is a good place to start.

Your TDEE is heavily influenced by how active you are and the amount of movement you get in a day.

In your TDEE there is a subsection which is called TEPA (Thermic Effects of Physical Activity). This TEPA contributes about 15-30% of your calories throughout your day.

This means that you have control 15-30% of the amount you can eat, which is also a very large proportion of your calories.

Main Points Of Calorie Range

The point here is to eat foods that will keep you full longer while also providing balanced amounts of macronutrients.

If you enjoy eating a lot of food but want to stay in shape, the key is to stay active and live a balanced lifestyle. This allows you to eat whatever you want while still staying healthy, like pierogies.

After calculating your calorie intake based on your height and weight, you can then make a decision on how much you want to reduce. If you want to lose 1 – 2 pounds per week, so you better start with 100 calories less than what you normally consume now and you can see in a week if any difference.

Start reducing your caloric intake by about 100 more calories and see how it works, when you don’t see any change in your weight.

However, it is recommended not to reduce your calorie intake below 1,200 calories per day for women or for men below 1,500 calories per day.

So, calculate the number of whatever calorie range you find, then you divine your calories based on those macro guidelines.

Let’s take look at how to lose weight and keep your body fit because now we know how many calories you should consume per day.

4. How To Cook Pierogi At Home Healthier?

Speaking of pierogies, they’re not necessarily unhealthy but if you want to add more fiber to your diet then you can use all-purpose flour instead of whole wheat flour.

Also, you can make them vegetarian by replacing the eggs in the dough with olive oil and using vegan dairy rather than regular dairy. Some other great way that can save calories is to air fry your pierogies rather than frying them in butter or oil.

In terms of the filling, you can try different variations with different vegetables and vegan meats.

Now that we understand how to make a healthier version of Pierogies, let’s move on to the next section and find out how you can stay fit and build muscle with the you can eat Pierogies.

5. How do you make sure to build muscle and exercise consistently?

Once you’ve determined how many calories you need to consume each day, then you need to make sure you continue to exercise regularly and enhance your activity level.

By building your muscles every week, it’s the best way to do calorie counting.

It also allows you to burn calories at rest by building muscle. This means you can still lose weight while eating more.

The Goal Of Working Out

That is the actual goal of working out, and it keeps you in shape while your metabolism rises.

Learning how to do resistance training is the fastest and most effective way for you to build muscle.

As we explained in number 3, you must be able to burn calories throughout the day so that you can maintain in a calorie deficit.

In addition, you can combine HIIT (High-Intensity Interval Training) cardio or LISS (Low-Intensity Steady State) cardio and resistance training so that your heart health can improve and fat burning can be maximized.

LISS cardio is cardio which means brisk walking or just walking, so you have to be able to carry on a conversation while still sweating.

Intervals of very high-intensity movement, such as battle ropes, kickboxing movements or sprints are used in HIIT cardio to quickly raise the heart rate.

The advantage of HIIT is that it allows you to lose fat in a shorter period of time.

For ideal fat loss during the week, we suggest getting 80% of your cardio from LISS and 20% comes from HIIT.

LISS is a source of consistent movement which is more reliable and does not require rest. The reason is that it doesn’t shock the central nervous system the way HIIT does.

Cardio Schedule

Although if you’re building muscle and exercising is important, having a consistent cardio schedule can help you lose fat faster. Because doing so increases your energy expenditure throughout the week.

Learning how to do some resistance training is the quickest and most efficient method for building your muscle.

You have to use weights and gain muscle by performing a variety of workout routine that specifically target each muscle group.

Even though getting in shape can be intimidating because it will be difficult to understand and could be discouraging at first. But, it will be well beneficial in the long run for both your fitness and health.

All you require are a set of dumbbells, such as the following customizable dumbbells, and a dependable treadmill, such as the Bluefin Fitness Treadmill with calorie tracking, and you’ll be well on your way to managing the number of calories you consume.

When working out together with dumbbells, it’s crucial not to add too much weight at once because this can lead to injury if you’re not familiar with the proper body positions. It is preferable to begin slowly and gradually enhance the weight level.

The Exercise Plan

You can start doing the exercise plan we recommend specifically for women and men below. This is also for those of you who have never done any type of resistance training before.


Full Upper – Day One:

  • 3×35 – Weighted crunches
  • 4×15 – Lateral raises
  • 4×12 – Lat pulldowns
  • 4×20 – Knee Push-Ups
  • 4×20 – Seated shoulder press
  • 3×10 – Dumbbell Row
  • 3×10 – Dumbbell Fly

Hamstrings/Biceps/Back – Day Two

  • 3×10 – Hammer Curls
  • 3×10 – Bicep Curls
  • 4×15 – Hamstring Curl
  • 4×15 – Tough Leg Deadlift
  • 4×15 – Cable Row
  • 4×12 – Lat Pulldowns
  • 3×10 – Assisted Pull-Ups

Abs/Legs/Butt – Day Three

  • 3×35 Leg Lifts
  • 3×35 weighted crunches
  • 4×20 Jump Squats
  • 4×20 Glute Kickbacks per leg
  • 4×20 Glute Bridge
  • 4×20 Goblet Squats
  • 5×5 squats


Abs, Shoulders, Chest, Triceps (Push Day) – Day One

  • 14 reps of 4 sets – Cable Crunches
  • 15 reps of 3 sets – Triceps Rope Push Down
  • 15 reps of 3 sets – Lateral Raises
  • 10 reps of 3 sets – Shoulder Press
  • 12 reps of 4 sets – Dumbbell Press

Abs and Legs – Day Two

  • 25 reps of 4 sets – Weighted Toe Touches
  • 25 reps of 4 sets – Weighted Sit-Ups
  • 20 reps of 5 sets – Resistance Band Jump Squats
  • 20 reps of 4 sets – Weighted Glute Bridges
  • 15 reps of 4 sets – Tough Leg Deadlift (Romanian deadlift).
  • 20 reps of 2 sets – Weighted Walking Lunges
  • 20 reps of 4 sets – Goblet Squats

Biceps and Back – Day Three

  • 10 reps of 3 sets – Hammer Curls
  • 10 reps of 3 sets – Bicep Curls
  • 15 reps of 4 sets – Seated Cable Rows
  • 10 reps of 4 sets in Each Side – Rows With Dumbbells
  • 12 reps of 4 sets – Lat Pulldowns
  • 10 reps of 3 sets – Assisted Pull-Ups


We suggest you to working out at least three workouts per week at first, as well as rest days which include building your muscles.

If you are new to working out, building muscle will happen relatively quickly, which is great news for anyone having to look to get in shape.

The immediate source of energy that fuels your everyday life is called calories. So, you need to make sure to use calories throughout the day efficiently.

Your basal metabolic rate (BMR), which refers to how much your body burns if you did nothing all day, accounts for 60-75% of your energy expenditure.

The thermic effect of feeding (TEF), or the calories you burn while digesting various foods, accounts for 10% of total energy expenditure.

Thermic Effect of Activity (TEA), that is movement such as aerobics andworking out, accounts for 15-30% of total energy expenditure.


To give a brief, movement and activity can account for up to 30% of our energy expenditure, making this a significant portion of our weight loss process that you are able actively to control.

Exercise and diet are important activities, this is the same as when you enjoy healthy foods like pierogies.

The more activity you have, the better, and you need to be moving as often you can to use and burn those calories.

That’s why, if you want to lose weight, you should increase your level of activity at least three to four times per week.

When you combine your calorie count, more active movement, and building your muscles, Pierogies won’t get you off track. Because, it is likely that the formula will have a lot of leeway in losing weight.

You must commit to it for a long time and understand that it is a lifelong journey of cultivation for your fitness, but it takes time.

When you exercise, it allows you in your lifestyle and diet to be more flexible. This is important if you want to maintain a fit and lean body.

So, the next time you’re beginning to wonder how to lose weight, keep in mind you need to build muscle and manage your calories to the amount you’ve set.


When you want to lose weight but still eat pierogies, then you need to control your portions, monitor your caloric intake for the day, include more healthy foods that have protein and fiber in your diet, change certain ingredients, and exercise. regularly and consistently, over a long period of time.

Balance and moderation are the keys to eating healthy. Our five pointers will help you maintain a healthy lifestyle while eating Pierogies.

If you understand how many calories you need to consume per day and fill your body with whole foods, as long as it will keep you full and satisfied. However, you will see results if you put in the time and effort.

If you enjoyed this article and want to read more about healthy foods, you must be sure to look out for our other posts where we share workout tips and healthy habits which will help you reach your fitness goals.

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