Pampushky (garlic rolls): calories and macros
Table compiled September 2026 · an estimate, not a measurement
A typical portion is 3 rolls (90 g). It has about 255 kcal, 6.3 g protein, 6.3 g fat and 43.2 g carbohydrate. Per 100 g that is 283 kcal: 7 g protein, 7 g fat, 48 g carbohydrate.
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| Nutrition | per 100 g | 3 rolls (90 g) |
|---|---|---|
| Calories | 283 kcal | 255 kcal |
| Protein | 7 g | 6.3 g |
| Fat | 7 g | 6.3 g |
| Carbohydrate | 48 g | 43.2 g |
Likely range for this portion: 215-295 kcal.
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Calories from a photoThese are general estimates generated from published formulas, not a medical prescription. Not reviewed by a doctor or registered dietitian.
Read the full disclaimer
Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.
Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.
Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.
Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generated: September 2026
Pampushky are fluffy yeast rolls served with borscht and garlic oil.
About this dish: Pampushky (garlic rolls)
Garlic rolls, pampushky, are small yeast buns that Ukrainians serve with borscht. They are baked in the oven or fried in oil, and brushed while hot with garlic oil with salt and dill. The smell of garlic and fresh dough is part of a proper borscht lunch. Pampushky also come sweet, filled or with poppy seed, but the ones for borscht are made with garlic.
It is hearty baking: by the table 100 g is about 283 kcal, and a portion of three rolls (90 g) is roughly 255 kcal with 6 g of protein. Most of the calories come from flour, and after that it depends on the method: deep-fried pampushky are up to 100 kcal heavier per 100 g than baked ones. A teaspoon of oil for the garlic dressing adds 44 kcal, and a piece of butter on top another 72.
To keep a portion lighter, bake the pampushky in the oven and brush them with garlic mixed with a teaspoon of oil or with water, instead of an oily dressing. Make them smaller, because small ones are easier to count. To add a little protein, put a spoon or two of curd cheese in the dough; most of the protein in this meal, though, comes from the meat or beans in the borscht. Borscht already brings liquid and volume, so one or two rolls with a bowl is usually enough, especially when the borscht is thick.
Where the numbers come from
This dish has no single entry in the reference databases, so the values are calculated for a typical home recipe: ingredient shares multiplied by their composition in USDA and Ukrainian tables, including the fat that goes into the pan.
Small yeast rolls, baked or fried, brushed with garlic oil. Calories are derived from protein, fat and carbohydrate at 4, 9 and 4 kcal per gram, so the numbers on the page never contradict each other.
Your kitchen will differ: real calories for a dish like this are usually within ±15%, which for this portion means 215 to 295 kcal. See the Method page for sources and calculations. These are general guides, not medical advice.
What changes the calories
Deep-frying adds up to 100 kcal per 100 g compared with baked ones. The garlic oil on top adds 40 kcal a spoon.
Extras that change the portion
Ingredients
flour, yeast, milk, oil, garlic
How it fits in a day
A 255 kcal portion is about 13% of a nominal 2,000 kcal day. Your own daily need depends on weight, height, age and activity, so use a calorie calculator for a real target.
By energy source the dish splits into 10% from protein, 68% from carbohydrate and 22% from fat.
Count your own portion
Portions differ for everyone. To avoid guessing, photograph your own plate: the free Calories from a photo tool estimates the dish, the portion weight, calories and macros in a few seconds, with no signup. One scan a day.
Without a photo: multiply 283 kcal by the weight of the cooked dish in grams and divide by 100. For example, 50 g is about 142 kcal.
Calorie questions
How many calories are in 100 g of Pampushky (garlic rolls)?
About 283 kcal per 100 g: 7 g protein, 7 g fat and 48 g carbohydrate. It is a calculation for a typical recipe; your kitchen may differ by ±15%.
How many calories are in one portion of Pampushky (garlic rolls)?
A typical portion (3 rolls, 90 g) has about 255 kcal, or 215 to 295 kcal once recipe differences are allowed for.
How much protein does it have?
About 6.3 g of protein per portion, which is 10% of the dish's calories. Per 100 g it is 7 g.
Can I eat it while counting calories?
Yes, any dish can fit a plan if you count the portion. This portion is about 13% of a 2,000 kcal day; a calorie calculator gives your own target. If you have a medical condition, ask a doctor or dietitian.
What adds the most calories?
Deep-frying adds up to 100 kcal per 100 g compared with baked ones.
How do I count calories if my portion is different?
Multiply 283 kcal by the cooked weight in grams and divide by 100. For example 50 g gives about 142 kcal. If you cannot weigh it, photograph the plate in the Calories from a photo tool.