Potato zrazy with meat: calories and macros
Table compiled September 2026 · an estimate, not a measurement
A typical portion is 2 zrazy (160 g). It has about 269 kcal, 11.2 g protein, 12.8 g fat and 27.2 g carbohydrate. Per 100 g that is 168 kcal: 7 g protein, 8 g fat, 17 g carbohydrate.
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| Nutrition | per 100 g | 2 zrazy (160 g) |
|---|---|---|
| Calories | 168 kcal | 269 kcal |
| Protein | 7 g | 11.2 g |
| Fat | 8 g | 12.8 g |
| Carbohydrate | 17 g | 27.2 g |
Likely range for this portion: 230-310 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
Zrazy are mashed potato wrapped around a meat filling, fried and served with mushroom sauce or sour cream.
About this dish: Potato zrazy with meat
Potato zrazy with meat are patties of potato dough with a filling of mince and onion in the middle, then fried in a pan. In Ukraine they are made from boiled potato, often from yesterday's leftover mash, and the filling can also be mushrooms, cabbage or egg with onion. They are served with sour cream or mushroom gravy.
By the table 100 g of zrazy is about 168 kcal, and a portion of two pieces (160 g) is roughly 269 kcal and 11 g of protein. The main source of excess calories is the frying: potato dough soaks up oil, and gravy or sour cream add more. A spoon of sour cream is 30 kcal and a slice of bread beside it 55. Mushrooms in the filling instead of meat lower the figure by about 20 kcal per 100 g.
To make zrazy lighter, bake them in the oven on a tray lined with parchment and lightly brushed with oil, or fry in a non-stick pan with as little fat as possible. To add protein, make the filling from chicken or turkey mince and put a spoon of curd cheese in the dough. Serve with a kefir sauce and herbs in place of heavy sour cream, and a plain salad beside them so the portion feels bigger.
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.
Potato patties stuffed with meat and onion, pan-fried in 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 230 to 310 kcal. See the Method page for sources and calculations. These are general guides, not medical advice.
What changes the calories
Frying in oil is the main source of extra calories, and a mushroom filling instead of meat lowers them by about 20 kcal per 100 g.
Extras that change the portion
Ingredients
potato, mince, onion, flour, oil
How it fits in a day
A 269 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 17% from protein, 40% from carbohydrate and 43% 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 168 kcal by the weight of the cooked dish in grams and divide by 100. For example, 150 g is about 252 kcal.
Calorie questions
How many calories are in 100 g of Potato zrazy with meat?
About 168 kcal per 100 g: 7 g protein, 8 g fat and 17 g carbohydrate. It is a calculation for a typical recipe; your kitchen may differ by ±15%.
How many calories are in one portion of Potato zrazy with meat?
A typical portion (2 zrazy, 160 g) has about 269 kcal, or 230 to 310 kcal once recipe differences are allowed for.
How much protein does it have?
About 11.2 g of protein per portion, which is 17% 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?
Frying in oil is the main source of extra calories, and a mushroom filling instead of meat lowers them by about 20 kcal per 100 g.
How do I count calories if my portion is different?
Multiply 168 kcal by the cooked weight in grams and divide by 100. For example 150 g gives about 252 kcal. If you cannot weigh it, photograph the plate in the Calories from a photo tool.