Logo
January 18, 2000

Food and Nutrition

Food and Nutrition

Russian cuisine is wonderful; of that there is no doubt. But, how healthy is a steady diet of it? Bread, soups, pickled fish and other daily mainstays of the Russian table can make for a hearty diet. To fully understand what we consider balanced nutrition, refer to the Food Guide Pyramid. Basically, this guide states that we should consume 6 - 11 servings of starch, 3 - 5 servings of vegetables, 2 - 4 servings of fruit, 2 - 3 servings of dairy, 2 - 3 servings of meat (protein) and a trace amount of fats and sugar per day.

Let's take a look at just one possible, basic Russian daily menu and see how it adds up:

Meal Menu Exchanges
Breakfast: black bread, eggs, cheese, sausage,
butter, tea		 starch: 3
vegetable: 0
fruit: 0		 protein: 2.3
dairy: 2
fat/sugar: 22
Child's Breakfast hot oatmeal (plain)
(high in Iron, B and A vitamins, etc.)		 starch: 1.6
vegetable: 0
fruit: 0		 protein: 0
dairy: 0
fat/sugar: .5
Dinner: pickled fish, vegetables, bread, soup, meat or fish, potato and dessert (stewed fruit) starch: 3
vegetable: 2
fruit: 1		 protein: 4.3
dairy: 0
fat/sugar: 6
Supper: same as dinner, but without the soup or dessert starch: 3
vegetable: 1
fruit: 0		 protein: 2
dairy: 0
fat/sugar: 1.5
Grand Totals:
Keep in mind these are rough estimates		 starch: 9 (6-11 suggested)
vegetable: 3 (3-5 suggested)
fruit: 1 (2-4 suggested)
protein: 8.5 (2-3 suggested)
dairy: 2 (2-3 suggested)
fat/sugar: 34.5 (trace suggested)
 

At a glance, it would appear that the average Russian diet is not anymore unbalanced than that enjoyed by Americans. It needs more fruit, could do with more vegetable and would benefit from a reduced fat intake. Sound familiar?

Unlike Americans, the heaviest meals of the Russian day are breakfast and dinner. The evening meal, supper, is light. This is a much healthier habit than eating little, if any, breakfast and a large evening meal. Much of the fish and vegetables are pickled or marinated. Vinegar is very high in potassium and, also, contains calcium and iron.

Below are some common food items and their nutritional breakouts.

Black Bread - Nutrition Per Serving
(16 servings per loaf)
Total Calories: 155
% from fat: 14 % from carbs: 77 % from protien: 9
Total Fat: 2 grams; 4%
( percentages are of daily allowances based on a 2,000 calorie per day diet)
Saturated fat; 1 gr.; 6%
monounsaturated fat: 1 gr; 6%
polyunsaturated fat: trace; 1%
Cholesterol: 4 mg; 1% Potassium: 162mg; 5% Sodium: 151mg; 6%
Total Carbohydrates: 30 gr; 10%
Dietary Fiber: 2 gr; 7%
Protien: 4 gr; 7% Iron: 1 mg; 8% Calcium: 18 mg; 2%
Zinc: 1mg; 3% Vit. A: 57 IU; 1% Thiamin: .2 mg; 13%
Riboflavin: .1 mg; 7% Folacin: 39 mcg; 10% Niacin: 1 mg; 7%
Food Exchanges: 1.5 Starch; .5 Fat

Black Bread Recipe and Instructions

More . . .

Bliny - Nutrition Per Serving (roughly 20)
Total Calories: 174
% from fat: 15 % from carbs: 71 % from protien: 14
Total Fat: 3 grams; 4%
( percentages are of daily allowances based on a 2,000 calorie per day diet)
Saturated fat; 1 gr.; 7%
monounsaturated fat: 1 gr; 4%
polyunsaturated fat: trace; 1%
Cholesterol: 27 mg; 9% Potassium: 141mg; 4% Sodium: 143mg; 6%
Total Carbohydrates: 30 gr; 10%
Dietary Fiber: 1 gr; 4%
Protien: 6 gr; 12% Iron: 2 mg; 10% Calcium: 81 mg; 8%
Zinc: 1mg; 3% Vit. A: 105 IU; 2% Thiamin: .3 mg; 20%
Riboflavin: .3 mg; 18% Folacin: 22 mcg; 6% Niacin: 2 mg; 11%
Food Exchanges: 1.5 Starch; .5 Fat

Blini Recipe and Instructions

 

Pickled Herring - Nutrition Per Serving
(1 cup)
Total Calories: 366
% from fat: 63
Total Fat: 25 grams; 39%
( percentages are of daily allowances based on a 2,000 calorie per day diet)
Saturated fat; 3.3g; 16%
monounsaturated fat: 17g; 75%
polyunsaturated fat: 2g; 10%
Cholesterol: 18 mg; 6% Potassium: 97mg; 3% Sodium: 1218mg; 50%
Total Carbohydrates: 15.5 gr; 4.5%
Dietary Fiber: 0gr; 0%
Protien: 20 gr; 40% Iron: 1.7 mg; 9.5% Calcium: 108 mg; 11%
Zinc: .75mg; 5% Vit. A: 1250 IU; 24% Thiamin: .05 mg; 3%
Vit. C: 0mg; 0% Vit. B12: 6 mcg;100%
Riboflavin: .2mg; 11% Folacin: 3.5 mcg; .8% Niacin: 4.5 mg; 23%
Food Exchanges: 2.8 Meat; 3.5 Fat

 

Cavier - Nutrition Per Serving
(1 tablespoon)
Total Calories: 40
% from fat: 58.5
Total Fat: 3 grams; 4.5%
( percentages are of daily allowances based on a 2,000 calorie per day diet)
Saturated fat; .64g; 3.2%
monounsaturated fat: .74g; 3.3%
polyunsaturated fat: 1.2g; 5.5%
Cholesterol: 94 mg; 31% Potassium: 29mg; .8% Sodium: 240mg; 10%
Total Carbohydrates: .65 gr; .2%
Dietary Fiber: 0gr; 0%
Protien: 4 gr; 8% Iron: 2 mg; 11% Calcium: 44 mg; 4.5%
Zinc: .15mg; 1% Vit. A: 300 IU; 6% Thiamin: .03mg; 2%
Vit. C: 90re; 9% Vit. B12: 3.2 mcg; 53%
Riboflavin: .09mg; 5.3% Folacin: 8 mcg; 2%
Food Exchanges: .5 Meat; .2 Fat
Tags: russian foodcuisinenutrition
Like this post? Get a weekly email digest + member-only deals

Some of our Books

The Latchkey Murders
July 01, 2015

The Latchkey Murders

Senior Lieutenant Pavel Matyushkin is back on the case in this prequel to the popular mystery Murder at the Dacha, in which a serial killer is on the loose in Khrushchev’s Moscow...
Woe From Wit (bilingual)
June 20, 2017

Woe From Wit (bilingual)

One of the most famous works of Russian literature, the four-act comedy in verse Woe from Wit skewers staid, nineteenth century Russian society, and it positively teems with “winged phrases” that are essential colloquialisms for students of Russian and Russian culture.
Driving Down Russia's Spine
June 01, 2016

Driving Down Russia's Spine

The story of the epic Spine of Russia trip, intertwining fascinating subject profiles with digressions into historical and cultural themes relevant to understanding modern Russia. 
A Taste of Chekhov
December 24, 2022

A Taste of Chekhov

This compact volume is an introduction to the works of Chekhov the master storyteller, via nine stories spanning the last twenty years of his life.
Steppe
July 15, 2022

Steppe

This is the work that made Chekhov, launching his career as a writer and playwright of national and international renown. Retranslated and updated, this new bilingual edition is a super way to improve your Russian.
A Taste of Russia
November 01, 2012

A Taste of Russia

The definitive modern cookbook on Russian cuisine has been totally updated and redesigned in a 30th Anniversary Edition. Layering superbly researched recipes with informative essays on the dishes' rich historical and cultural context, A Taste of Russia includes over 200 recipes on everything from borshch to blini, from Salmon Coulibiac to Beef Stew with Rum, from Marinated Mushrooms to Walnut-honey Filled Pies. A Taste of Russia shows off the best that Russian cooking has to offer. Full of great quotes from Russian literature about Russian food and designed in a convenient wide format that stays open during use.
At the Circus
January 01, 2013

At the Circus

This wonderful novella by Alexander Kuprin tells the story of the wrestler Arbuzov and his battle against a renowned American wrestler. Rich in detail and characterization, At the Circus brims with excitement and life. You can smell the sawdust in the big top, see the vivid and colorful characters, sense the tension build as Arbuzov readies to face off against the American.

About Us

Russian Life is the 31-year-old publication of an award-winning publishing house that also creates books, and other products for Russophiles the world over.

Latest Posts

Useful Links

Our Contacts

Russian Life
73 Main Street, Suite 402
Montpelier VT 05602

802-223-4955

[email protected]