25 Healthy Russian Foods (Is Russian Food Healthy?) 

Russian cuisine is quite versatile and there is a lot to choose from. If you are a fan of Russian cuisine but want to know which dishes are the healthiest, this article is for you. 

In this article, we will go over a list of 25 Russian dishes that are nutritious and delicious. 

#25 - BORSCHT

Borscht is a traditional Russian beet soup, often served for the holidays.

Let’s see how to make some delicious Borscht.

Traditionally, Borscht is vegetarian but some recipes ask for meat. To make Borscht you need red beets, onion, water, tomato juice, salt, fresh dill, among other ingredients.

Let’s take a look at the nutrition facts. As you can see, one serving of Borscht has 120 calories with a macronutrient ratio of 21 grams of carbs, 8 grams of protein, and 0 grams of fat. 

The calorie amount in this dish is not bad at all and can easily be incorporated into your daily caloric intake. It also contains 0 grams of fat, however, the protein amount is a bit low, so make sure to eat protein-rich foods throughout the day.

#24 - BEEF STROGANOFF

Beef Stroganoff is a Russian comfort dish easy to make, and budget-friendly.

Let’s see how to make traditional Beef Stroganoff.

Traditionally, Beef Stroganoff is made with a lean cut of beef, such as sirloin or flank steak, mushrooms, sour cream, butter, olive or vegetable oil, mustard, onion, beef stock, brandy, black pepper, salt, Worcestershire sauce, and parsley. Beef Stroganoff is usually served with egg noodles or mashed potatoes. 

Let’s take a look at the nutrition facts. As you can see, one serving of Beef Stroganoff has 470 calories with a macronutrient ratio of 7 grams of carbs, 27 grams of protein, and 34 grams of fat. 

Although the calories and fats are a bit high in this dish, they can easily be incorporated into your daily calorie intake, as long as you are not overeating and are working out. This dish is also high in proteins and low in carbs

#23 - PELMENI

Pelmeni are similar to Ravioli. They are filling, easy to make, and delicious. 

Let’s see how to make some Pelmeni.

Traditionally, Pelmenis are made by combining flour, water, sour cream, buttermilk, ground turkey, and ground pork, among other ingredients. 

Let’s take a look at the nutrition facts. As you can see, one Pelmeni Pelmeni has 30 calories with a macronutrient ratio of 4 grams of carbs, 1 gram of protein, and 1 gram of fat. 

This dish is pretty low in calories but also in proteins and fats, which are important to build muscle. Therefore, it is crucial to incorporate protein-rich foods when you eat Pelmeni. 

#22 - SHCHI (CABBAGE SOUP)

Shchi is one of the most popular Russian dishes. 

Let’s find out how to make Shchi Soup.

Traditionally, Shchi Soup is made with beef, beef bouillon, cabbage, and potatoes among other ingredients.

Let’s take a look at the nutrition facts. One serving of Shchi Soup has 60 calories with a macronutrient ratio of 13 grams of carbs, 3 grams of protein, and 1 gram of fat. 

As you can see, one serving of Shchi Soup is low in calories and can easily be incorporated into your daily caloric intake, you can even have two servings. It also offers a good range of all three macronutrients. 

#21 - SELEDKA POD SHUBOI (DRESSED HERRING SALAD)

Dressed Herring Salad is another popular Russian dish, with an interesting combination of ingredients.

Let’s see how to make a traditional Dressed Herring Salad.

Traditionally, a Dressed Herring Salad is made with salted herring, boiled eggs, potatoes, carrots, onion, and lots of mayo.

Let’s take a look at the nutrition facts. As you can see, one serving of a Dressed Herring Salad has 250 calories with a macronutrient ratio of 22 grams of carbs, 9 grams of protein, and 14 grams of fat. 

This dish is pretty low in calories and fat, and can easily be incorporated into your daily caloric intake. However, keep in mind the fat amount is a bit high. 

#20 - RUSSIAN POTATO SALAD (SALAD OLIVIER)

Salad Olivier is a rich and delicious Russian potato salad. 

Let’s see how to make a classic Salad Olivier.

Traditionally, Salad Olivier is made with potatoes, canned peas and carrots, onion, pickles, onion, ham, lots of mayo, salt, and pepper. 

Let’s take a look at the nutrition facts. As you can see, one serving of Salad Olivier has 400 calories with a macronutrient ratio of 54 grams of carbs, 10 grams of protein, and 17 grams of fat. 

Although Salad Olivier is relatively high in calories, it still has a relatively good ratio of all three macronutrients. The calorie amount can easily be incorporated into your daily caloric intake, as long as you work out and only have one serving. 

#19 - BLINY 

Bliny are Russian-style pancakes often eaten for breakfast.

Let’s see what goes into making Bliny.

Traditionally, Bliny is made by combining flour, buttermilk eggs, and sugar, among other ingredients. 

Let’s take a look at the nutrition facts. As you can see, one serving of Bliny has 170 calories with a macronutrient ratio of 15 grams of carbs, 7 grams of protein, and 10 grams of fat. 

The calorie amount in Bliny isn’t all too bad, if you stick to one or two pieces or two servings, and work out. 

#18 - OKROSHKA SOUP

Okroshka Soup is a popular Russian soup eaten cold in the summer season. 

Let’s see how to make some delicious Okroshka Soup.

Traditionally, Okroshka Soup is made with cucumbers, radishes, potatoes, hard-boiled eggs, and chicken breast among other ingredients.

Let’s take a look at the nutrition facts. As you can see, one serving of Okroshka Soup has 270 calories with a macronutrient ratio of 37 grams of carbs, 18 grams of protein, and 7 grams of fat. 

Although this dish is a bit high in carbs, it is also high in proteins and low in fats. The calories are also not too bad and can easily be incorporated into your daily calorie intake. 

#17 - KOTLETI

Kotleti is a Russian-style meat pattie.

Let’s find out how to make Kotleti.

Traditionally, Kotleti is made with ground chicken, breadcrumbs, milk, and sour cream among other ingredients. 

Let’s take a look at the nutrition facts. As you can see, one serving of Kotleti has 90 calories with a macronutrient ratio of 6 grams of carbs, 7 grams of protein, and 45 grams of fat. 

This dish is low in calories and carbs, however, we suggest sticking to only one Kotleti as it is high in fats.

#16 - HOLODETS

Russian Holodets is cold meat jelly, often made during winter times, and eaten for the holidays.

Let’s see how to make Holodets.

Traditionally, Holodets are made with chicken on the bone, pork legs, carrots, and celery among other ingredients.

Let’s take a look at the nutrition facts. One serving of Holodets has 130 calories with a macronutrient ratio of 3 grams of carbs, 20 grams of protein, and 35 grams of fat. 

As you can see, this dish is relatively low in calories and carbs, as well as a good amount of protein, which is crucial for building muscle. However, it is also high in fats, and therefore we recommend sticking to only one serving and incorporating a workout. 

#15 - VATRUSHKA (CREAM CHEESE BUN)

Vatrushka are sweet cream cheese buns often eaten with tea or for dessert. The filling options vary.

Let’s find out how to make some delicious Vatrushka.

Traditionally, Vatrushka is made with eggs, cream cheese, and flour among other ingredients.

Let’s take a look at the nutrition facts. One Vatrushka has 220 calories with a macronutrient ratio of 29 grams of carbs, 7 grams of protein, and 9 grams of fat. 

As you can see, the calories in this dish aren’t too bad and can easily be incorporated into your daily caloric intake, as long as you work out, as the carbs are a bit high. 

#14 - PIROZHKI

Pirozhki is a type of Russian fried bun with endless fillings. 

Let’s see how to make Pirozhki.

The variations for Pirozhki are endless. Traditionally, Pirozhki is made with potatoes, mushrooms, water, flour, yeast, among other ingredients. 

Let’s take a look at the nutrition facts. As you can see, one piece of Pirozhki has 500 calories with a macronutrient ratio of 106 grams of carbs, 17 grams of protein, and 15 grams of fat. 

Although Pirozhki is high in proteins, it is also high in calories and carbs. Therefore, we recommend eating Pirozhki in moderation and only one serving. You can still easily incorporate this dish into your daily caloric intake, as long as you work out and have lighter meals for the rest of the day.

#13 - VARENIKI

Vareniki are like the Polish Pierogi. It’s a classic Russian and Ukrainian dish often served with Borscht. And the variations are endless. 

Let’s find out what Vareniki is.

Traditionally, Vareniki is made with potatoes, farmer’s cheese or soft cheese, flour, warm water, egg, salt, and pepper. Some recipes ask for onions in the filling. You can serve them with bacon and fried onions or a cup of Borscht. 

Let’s take a look at the nutrition facts. As you can see, one serving of Vareniki has 240 calories with a macronutrient ratio of 24 grams of carbs, 6 grams of protein, and 14 grams of fat. 

The calorie amount in this dish is a bit high for one Vareniki, but it can still be easily incorporated into your daily caloric intake, as long as you work out and only stick to one serving. 

#12 - GOLUBTSY

Golubtsy exists in many different cuisines. They are stuffed cabbage rolls with minced meat and rice and served with tomato sauce. 

Let’s see how to make some delicious Golubtsy.

Traditionally, Golubtsy is made with cabbage leaves, minced beef, white rice, spices, carrots, onion, garlic, oil, salt, pepper, fresh parsley, chicken stock, tomato sauce, and milk. 

Let’s take a look at the nutrition facts. As you can see, one serving of Golubtsy has 240 calories with a macronutrient ratio of 42 grams of carbs, 7 grams of protein, and 5 grams of fat. 

Although Golubtsy is a bit high in carbs, it is relatively low in calories and can easily be incorporated into your daily caloric intake. However, it is also low in proteins and fats which is essential to build muscle. We suggest incorporating protein-rich foods along with Golubtsy and a workout routine. 

#11 - KASHA

Kasha is basically porridge, eaten for breakfast or on other occasions as a side dish, in Russia. It’s a Russian staple that is affordable, delicious, and easy to make. It is also gluten-free and high in fiber.

Let’s find out what Kasha is.

Traditionally, Kasha is made with buckwheat groats, water or milk, butter, and salt. Since it is so versatile you can also add mushrooms and fried onions to it. 

Let’s take a look at the nutrition facts. As you can see, one serving of Kasha has 180 calories with a macronutrient ratio of 31 grams of carbs, 6 grams of protein, and 5 grams of fat. 

Although a bit high in carbs, Kasha is relatively low in calories and can easily be incorporated into your daily caloric intake. Just make sure you work out, to use the energy from the carbs as fuel

#10 - BUZHENINA (BAKED FRESH HAM)

Buzhenina is a classic Russian-style baked ham, often eaten for Easter. It is delicious and easy to make. 

Let’s see how to make Buzhenina. 

Traditionally, Buzhenina is made with fresh ham, dijon mustard, dark brown sugar, beer, apple cider vinegar, spices, salt, and black pepper. 

Let’s take a look at the nutrition facts. One serving of Buzhenina has 170 calories with a macronutrient ratio of 12 grams of carbs, 8 grams of protein, and 10 grams of fat. 

As you can see, one serving of Buzhenina is low in calories and has a moderate amount of all three macronutrients. However, we suggest eating protein-rich foods with this dish. 

#9 - RUSSIAN VINAIGRETTE SALAD

Russian Vinaigrette Salad is a classic, easy Russian salad that not only is delicious but also budget-friendly.

Let’s see how to make a Russian Vinaigrette Salad.

Traditionally, Russian Vinaigrette is made with cooked red beets, potatoes, carrots, onions, pickles, sauerkraut, olive oil, and vinegar. 

Let’s take a look at the nutrition facts. As you can see, one serving of Russian Vinaigrette has 90 calories with a macronutrient ratio of 16 grams of carbs, 2 grams of protein, and 25 grams of fat. 

Although a Russian Vinaigrette Salad is low in calories, it is also low in protein, and high in fat. Therefore, we recommend only having one serving and incorporating protein-rich foods throughout your day when eating this dish. 

#8 - SHASHLIK

Shashlik is a popular Russian dish often made in the summer. It’s marinated meat grilled on skewers. Some recipes ask to add red bell peppers and onions between the meats.

Let’s find out what Shashlik is.

Traditionally, Shashlik is made with either lamb, chicken, or pork. The marinade is made with dry red wine, garlic, onion, olive oil, salt, and pepper. Other recipes ask for kefir or soy sauce and fresh herbs.

Let’s take a look at the nutrition facts. As you can see, one serving of Shashlik has 100 calories with a macronutrient ratio of 3 grams of carbs, 0 grams of protein, and 9 grams of fat. 

Although this dish is low in calories, carbs, and fat, it is also low in protein, which is crucial for muscle building. Make sure to add protein-rich food to your day when eating Shashlik. 

#7 - SOLYANKA

Solyanka is a rich, tasty Russian soup with a sour flavor.

Let’s find out how to make some delicious Solyanka.

Traditionally, Solyanka is made with chicken or fish broth, water, carrots, pickles, onions, olives, ham, brine, fresh herbs, among other ingredients. You can also add mushrooms and potatoes, or cabbage, and then top it off with sour cream.

Let’s take a look at the nutrition facts. As you can see, one serving of  Solyanka has 250 calories with a macronutrient ratio of 15 grams of carbs, 17 grams of protein, and 16 grams of fat. 

The calorie amount in this dish is not all too bad, and can easily be incorporated into your daily caloric intake. It also has a moderate range of macronutrients. Just keep in mind, one serving is high in sodium, with 2350 mg.

#6 - SYRNIKI

Syrniki is a sweet dish, often eaten for breakfast. It’s easy to make and delicious.

Let’s see what goes into making Syrniki.

Traditionally, Syrniki is made with Tvorog (Russian-style farmer’s cheese) or store-bought farmer’s cheese, raisins, white vinegar, eggs, flour, sugar, salt, and olive oil.

Let’s take a look at the nutrition facts. As you can see, one piece of Syrniki has 90 calories with a macronutrient ratio of 6 grams of carbs, 7 grams of protein, and 4 grams of fat. 

Although Syrniki is low in calories and carbs, it is also low in proteins and fats, which is crucial for building muscle. Make sure to incorporate protein-rich foods throughout the day. 

#5 - RUSSIAN CABBAGE PIE

Cabbage is a popular ingredient in Russian, and can’t be missed. This Russian Cabbage Pie is great comfort food.

Let’s find out how to make a delicious Russian Cabbage Pie.

Traditionally, Russian Cabbage Pie is made with either a store-bought pie crust or homemade as recommended in the recipe. The filling requires fresh cabbage, eggs, butter, salt, and oil. 

Let’s take a look at the nutrition facts. As you can see, one serving of Russian Cabbage Pie has 290 calories with a macronutrient ratio of 27 grams of carbs, 7 grams of protein, and 17 grams of fat. 

This dish is relatively low in calories and has a moderate amount of all three macronutrients. When eating this dish make sure to incorporate some protein-rich foods into your day, for muscle building.

#4 - UKHA (FISH SOUP)

Ukha is a classic Russian fish soup that is not only delicious but also easy to make.

Let’s see how to make Ukha.

Traditionally, Ukha Soup is made with water, the skeleton of a trout, potatoes, onion, salmon or trout, fresh herbs, salt, and black pepper. 

Let’s take a look at the nutrition facts. One serving of Ukha Soup has 460 calories with a macronutrient ratio of 30 grams of carbs, 49 grams of protein, and 15 grams of fat. 

As you can see, one serving of Ukha soup is pretty high in calories, but also proteins, which is crucial for muscle building. And although this dish can easily be incorporated into your daily caloric intake, as long as you work out, we recommend sticking to only one serving. 

#3 - RASSOLNIK SOUP

Rassolnik Soup is a hearty Russian soup perfect for colder months. It’s relatively easy to make and budget-friendly. 

Let’s find out how to make some delicious Rassolnik Soup.

Traditionally, Rassolnik Soup is made with water, barley, lean beef, potatoes, carrots, onion, pickles, celery, fresh herbs, salt, and pepper. 

Let’s take a look at the nutrition facts. As you can see, one serving of Rassolnik soup has 320 calories with a macronutrient ratio of 37 grams of carbs, 21 grams of protein, and 11 grams of fat. 

Although this dish is a little high in calories and carbs, it can still be easily incorporated into your daily caloric intake, as long as you work out. We also recommend sticking to only one serving, as it is high in sodium, with 1400 mg. On a positive note, it is also high in proteins, which are essential to building muscle.

#2 - CHICKEN KYIV

Chicken Kyiv is a classic Russian dish that might have originated in France. It is fried chicken breast filled with garlic butter.

Let’s find out how to make Chicken Kyiv.

Traditionally, Chicken Kyiv is made with chicken breast, garlic herb butter, eggs, cornflour, bread crumbs, and oil for frying. 

Let’s take a look at the nutrition facts. One serving of Chicken Kyiv has 650 calories with a macronutrient ratio of 26 grams of carbs, 49 grams of protein, and 39 grams of fat. 

As you can see, one serving of Chicken Kyiv is pretty high in calories. And although the protein amount is also high in this dish, we recommend eating this dish in moderation and incorporating a high-intensity workout.

#1 - SORREL SOUP

Sorrel Soup, also known as green Borscht is made with sorrel - which is a sour-tasting leafy green.

Let’s find out how to make delicious Sorrel Soup.

Traditionally, Sorrel Soup is made with water, sorrel, chicken breast, potatoes, carrots, onion, fresh herbs, boiled eggs, among other seasonings. 

Let’s take a look at the nutrition facts. As you can see, one serving of Sorrel Soup has 130 calories with a macronutrient ratio of 21 grams of carbs, 11 grams of protein, and 7 grams of fat. 

Although one serving of Sorrel Soup is relatively low in calories and has a balanced ratio of all three nutrients, it is pretty high in sodium, with 2383 mg. Therefore, we recommend only sticking to one serving. 

CONCLUSION:

A good rule of thumb for dieting is keeping a nice balance of macronutrients. A great ratio is sticking to 30% carbs, 40% protein, and 30% fats. 

Keep in mind that weight loss is the concept of calories in vs. calories out.