Shchi calories
There's no single “correct” number for shchi: every family cooks it a little differently. Built from USDA ingredients, a standard version gives 46 kcal per 100 g, about 138 kcal for a 300 g serving.
A serving covers about 7% of the 2,000 kcal reference day used on US nutrition labels.
A real serving: 112 to 164 kcal
Nutrition facts
| Nutrient | Per 100 g | Per serving (300 g) |
|---|---|---|
| kcal | 46 | 138 |
| Protein, g | 3.7 | 11.1 |
| Fat, g | 1.8 | 5.4 |
| Carbs, g | 4.4 | 13.2 |
| Fiber, g | 0.7 | 2.1 |
Calories by portion
| Portions | Most likely | Range, kcal | Steps to burn |
|---|---|---|---|
| ½ · 150 g | 69 kcal | 56-82 | 2,100 |
| 1 · 300 g | 138 kcal | 112-164 | 4,300 |
| 1½ · 450 g | 207 kcal | 168-246 | 6,400 |
| 2 · 600 g | 276 kcal | 224-328 | 8,600 |
The same portion buttons as in the Kalorea app: ½, 1, 1½ and 2 servings.
How long to burn one serving
About 4,300 steps, or 33 minutes of brisk walking for an average adult.
How we count: an adult of 75 kg and 175 cm walking at 5.6 km/h burns (4.3 − 1) × 75 = 247.5 kcal an hour above resting. Steps are distance divided by a stride of 0.415 × height. That's about 31 steps per kcal. The Kalorea app uses your own height and weight.
Soup is mostly water, so the bowl size and what's floating on top (sour cream, oil, meat) decide the number.
Compared with similar foods
| Food | kcal / 100 g | Serving | Protein / 100 g |
|---|---|---|---|
| Chicken broth | 36 | 108 kcal / 300 g | 2.5 g |
| Chicken noodle soup | 41 | 123 kcal / 300 g | 3.1 g |
| Fish soup | 43 | 129 kcal / 300 g | 5.7 g |
| Minestrone | 44 | 132 kcal / 300 g | 1.9 g |
| Tomato soup | 44 | 132 kcal / 300 g | 1.6 g |
| Shchi | 46 | 138 kcal / 300 g | 3.7 g |
| Rassolnik | 52 | 156 kcal / 300 g | 3.2 g |
| Borscht | 56 | 168 kcal / 300 g | 4.2 g |
| Tom yum | 60 | 240 kcal / 400 g | 5.1 g |
Lightest in this group per 100 g: Chicken broth.
Where the numbers come from
This is a home-style dish, so there's no single lab value. We built it from USDA ingredients using this recipe, then divided by its total weight:
The ±19% range reflects how much real recipes and portions differ: more oil, fattier meat or a bigger scoop all move it.
Questions
How many calories are in shchi?
Shchi has about 46 kcal per 100 g. A typical 300 g serving is about 138 kcal, and realistically anywhere from 112 to 164 kcal depending on the recipe and portion.
How much protein is in shchi?
3.7 g of protein per 100 g, or about 11.1 g in a 300 g serving.
Your plate isn't a lab sample
Snap your own shchi and Kalorea estimates what's actually on your plate, with a range and macros.