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Cheddar Perogies (5 perogies per serving) - Recipe and Nutrition Facts
67

Cheddar Perogies (5 perogies per serving) Recipe

Cheddar Perogies (5 perogies per serving) has a very high-calorie, very high-carb, high-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin B6, Vitamin C, Thiamin, Riboflavin, Niacin and Folate.

The food contains 72.5g of carbs. The carbohydrate profile of the the food reveals it is high in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 17.8 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Not only that, the high fat content of this product makes it unsuitable to be eaten when trying to lose weight. It's average MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

It gives a good yield of Iron at 3.94 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. It has a high density of Sodium, thus making it unsuitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Based on the composite nutritive standing Cheddar Perogies (5 perogies per serving) has been given a composite ranking of 67, and in moderation.

Calorie Breakdown

 Calories from Protein14%
 Calories from Fat28%
 Calories from Carbs58%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin B6
  • High in Niacin
  • Very high in Vitamin C
  • High in Riboflavin
  • Very high in Thiamin

Why this is bad for you

  • Very high in Saturated Fat
  • High in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A825 IU16.5%
Vitamin C41.6 mg69.3%
Vitamin D61.2 IU15.3%
Vitamin E0.2 mg0.67%
Thiamin0.53 mg35.2%
Riboflavin0.41 mg24.1%
Niacin4.9 mg24.4%
Vitamin B60.67 mg33.3%
Folate121.2 mcg30.3%
Vitamin B120.27 mcg4.5%
Pantothenic Acid0.95 mg9.5%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium296 mg29.6%
Iron3.9 mg21.9%
Magnesium67.6 mg16.9%
Phosphorus334 mg33.4%
Potassium967.2 mg27.6%
Sodium588.6 mg24.5%
Zinc1.9 mg12.9%
Copper0.31 mg15.3%
Manganese0.63 mg31.5%
Selenium20.2 mcg28.9%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate72.5 g24.2%
Dietary Fiber5.8 g23.2%
Sugars3.1 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein17.8 g35.6%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat15.8 g24.3%
Saturated Fat8.1 g40.5%
Monounsaturated Fat3.2 g
Polyunsaturated Fat0.6 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 502 Calories from Fat 0

% Daily Value *

Total Fat 15.8 g 24.3%

Saturated Fat 8.1 g 40.5%

Trans Fat

Cholesterol 36 mg 12%

Sodium 588.6 mg 24.5%

Total Carbohydrates 72.5 g 24.2%

Dietary Fiber 5.8 g23.2%

Sugars 3.1 g

Protein 17.8 g 35.6%

Vitamin A 16.5% Vitamin C 69.3%

Calcium 29.6% Iron 21.9%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=385221 Embed Table:

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