Knish
Common food
Photo: Wikipedia
A knish is a savory pastry pocket of dough—often a flaky, thin crust—wrapped around a filling of mashed potato, meat, or cheese, then baked or fried to a golden crisp. The exterior shatters with a buttery crunch while the interior is dense, creamy, and deeply satisfying, often spiced with onion and black pepper. Nutritionally, it’s a calorie-dense comfort food, delivering substantial carbohydrates and fat with a moderate protein boost per 100g.
Calorie split: 12% protein · 37% carbs · 51% fat
↓ Full nutrition💚 Why it's loved
People love knishes for their comforting, nostalgic flavor and the satisfying contrast between the crisp, flaky shell and the soft, savory filling. They’re a beloved street food and cultural staple, often enjoyed at delis, fairs, and family gatherings.
⚠️ Watch-outs & how to enjoy it better
Knishes can be high in sodium and fat, especially when fried, and the refined flour and starchy filling may cause blood-sugar spikes. To counteract, pair with a side of vegetables or a protein-rich salad, opt for baked versions, and practice portion control by choosing smaller sizes or sharing.
Key benefits
- Provides quick energy from dense carbohydrates
- Contains moderate protein for satiety
- Offers a satisfying, filling texture that curbs hunger
- Can be a source of B vitamins from potato or meat fillings
- Versatile for both sweet and savory variations
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'knish' likely derives from the Yiddish 'kniš,' which itself may come from the Polish 'knieć' meaning 'to knead' or 'to press,' reflecting the dough-wrapping process.
Full nutrition (USDA data · scales with serving)
| Water | 36.2 g |
| Energy | 345 kcal |
| Protein | 10.5 g |
| Total lipid (fat) | 19.7 g |
| Carbohydrate, by difference | 31.9 g |
| Fiber, total dietary | 1.1 g |
| Total Sugars | 0.98 g |
| Calcium, Ca | 46.0 mg |
| Iron, Fe | 2.5 mg |
| Magnesium, Mg | 16.0 mg |
| Phosphorus, P | 130 mg |
| Potassium, K | 124 mg |
| Sodium, Na | 445 mg |
| Zinc, Zn | 0.68 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 15.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.32 mg |
| Riboflavin | 0.30 mg |
| Niacin | 2.4 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 58.0 ug |
| Folic acid | 37.0 ug |
| Folate, food | 21.0 ug |
| Folate, DFE | 84.0 ug |
| Choline, total | 66.3 mg |
| Vitamin B-12 | 0.30 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 209 ug |
| Retinol | 198 ug |
| Carotene, beta | 119 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 3.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 111 ug |
| Vitamin E (alpha-tocopherol) | 2.0 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 1.3 ug |
| Vitamin K (phylloquinone) | 18.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.5 g |
| SFA 4:0 | 0.03 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.04 g |
| SFA 14:0 | 0.15 g |
| SFA 16:0 | 2.6 g |
| SFA 18:0 | 1.5 g |
| Fatty acids, total monounsaturated | 8.7 g |
| MUFA 16:1 | 0.07 g |
| MUFA 18:1 | 8.5 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 5.3 g |
| PUFA 18:2 | 4.8 g |
| PUFA 18:3 | 0.41 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 91.0 mg |
FAQ
What is a knish made of?
A knish is made of a thin dough (often flour, water, oil, and egg) wrapped around a filling like mashed potato, meat, or cheese, then baked or fried.
Are knishes healthy?
Knishes are calorie-dense and high in carbs and fat, so they’re best enjoyed in moderation. Baked versions are healthier than fried ones.
Can I make knishes at home?
Yes, homemade knishes are straightforward: prepare dough, fill with mashed potato or other fillings, shape, and bake or fry. Many recipes are available online.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.45 kcal/g · 12% calories from protein · 1.1 g fiber · 1.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 3.59 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.