Garlic buns (pampushky)calories and nutrition per 100 g
Calculated from the recipe using USDA data
100 g of the dish
308kcal
Protein, fat and carbs per 100 g
- Protein
- 8.4 g
- 11% of energy
- Fat
- 7 g
- 21% of energy
- Carbs
- 51.5 g
- 68% of energy
- Fiber
- 1.9 g
- Sugar
- 4.1 g
- Of which free sugars
- 2.4 g
- bun (40 g)
- 123 kcal
On this page
Servings
| Serving | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| bun · 40 g | 123 kcal | 3.4 g | 2.8 g | 20.6 g |
What to pair it with
Tea, coffee and milk — separately
This is rich in plant iron. Tea, coffee and dairy at the same meal noticeably lower its absorption — have them an hour before or 1–2 hours after.
Source: PMID 11029010, PMID 20200263, PMID 1984335
Add vitamin C
Bell pepper, sauerkraut, citrus or kiwi at the same meal raise plant iron absorption several times over.
Source: PMID 2507689, PMID 20200263
Meat or fish helps
Meat and fish proteins at the same meal boost plant iron absorption.
Source: PMID 17056805
Ingredients (for 820 g of the dish)
- Wheat flour500 g · Roasted
- Whole milk250 g · Roasted
- Egg50 g · Roasted
- Sugar20 g · Raw
- Fresh yeast20 g · Roasted
- Sunflower oil40 g · Roasted
- Garlic20 g · Raw
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 16.6 mcg | 2% |
| Vitamin C | 0.25 mg | 0% |
| Vitamin D | 0.35 mcg | 2% |
| Vitamin E | 1.8 mg | 12% |
| Vitamin K | 0.44 mcg | 0% |
| Vitamin B1 (thiamine) | 0.44 mg | 40% |
| Vitamin B2 (riboflavin) | 0.32 mg | 29% |
| Vitamin B3 (niacin) | 3.2 mg | 23% |
| Vitamin B6 (pyridoxine) | 0.08 mg | 6% |
| Vitamin B9 (folate) | 159.6 mcg | 40% |
| Vitamin B12 (cobalamin) | 0.2 mcg | 8% |
| Choline | 31.1 mg | 7% |
| Calcium | 52.4 mg | 5% |
| Iron | 2.9 mg | 16% |
| Magnesium | 18.4 mg | 6% |
| Phosphorus | 114.8 mg | 16% |
| Potassium | 137.2 mg | 5% |
| Sodium | 21.5 mg | 1% |
| Zinc | 0.86 mg | 11% |
| Selenium | 22.4 mcg | 41% |
| Copper | 0.1 mg | 11% |
| Manganese | 0.44 mg | 24% |
| Iodine | 11 mcg | 7% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
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Calculated from the recipe using USDA FoodData Central data for each ingredient, with cooking losses.