Every Polish dish in the series, with what it costs a serving now and what it cost before. The traditional figure is the real dish costed from its own ingredient list, not a straw man, so the saving is a measurement rather than a claim.
The short answers
- Biggest saving: Szarlotka Apple Pie, down 69% from 457 to 143 kcal a serving.
- Lightest dish: Cwikla Beetroot Relish at 39 kcal.
- Most protein: Biala Kielbasa at 51g a serving.
- Could not be lightened: 3 dishes, named with the reason in Authentic-ish Polish.
Every Polish dish, heaviest saving first
| Dish | Traditional | This version | Saving | Protein |
|---|---|---|---|---|
| Szarlotka Apple Pie | 457 kcal | 143 kcal | 69% | 2g |
| Kaczka z Jablkami Roast Duck | 1186 kcal | 418 kcal | 65% | 41g |
| Mizeria Cucumber Salad | 148 kcal | 53 kcal | 64% | 6g |
| Bigos Hunter Stew | 497 kcal | 200 kcal | 60% | 12g |
| Leczo Sausage and Pepper Stew | 407 kcal | 166 kcal | 59% | 10g |
| Potato Pancakes | 609 kcal | 272 kcal | 55% | 21g |
| Kapusta Zasmazana Fried Sauerkraut | 233 kcal | 106 kcal | 55% | 6g |
| Karpatka Carpathian Cream Pie | 592 kcal | 280 kcal | 53% | 9g |
| Kapusniak Sauerkraut Soup | 433 kcal | 207 kcal | 52% | 13g |
| Fasolka po Bretonsku Beans and Sausage | 510 kcal | 245 kcal | 52% | 19g |
| Kotlet Schabowy | 675 kcal | 333 kcal | 51% | 36g |
| Pork Gulasz | 600 kcal | 293 kcal | 51% | 34g |
| Paczki Doughnuts | 658 kcal | 325 kcal | 51% | 12g |
| Mloda Kapusta Young Cabbage with Dill | 232 kcal | 113 kcal | 51% | 7g |
| Krupnik Barley Soup | 512 kcal | 256 kcal | 50% | 20g |
| Faworki Angel Wings | 554 kcal | 294 kcal | 47% | 15g |
| Leniwe Lazy Cheese Dumplings | 402 kcal | 212 kcal | 47% | 20g |
| Kabanos | 439 kcal | 239 kcal | 46% | 30g |
| Kopytka Potato Hooves | 631 kcal | 339 kcal | 46% | 17g |
| Placek po Zbojnicku Brigand's Pancake | 1262 kcal | 699 kcal | 45% | 47g |
| Pieczen Rzymska Meatloaf | 513 kcal | 286 kcal | 44% | 38g |
| Fried Cabbage | 276 kcal | 157 kcal | 43% | 12g |
| Smoked Kielbasa | 363 kcal | 213 kcal | 41% | 32g |
| Klopsiki Meatballs in Dill Sauce | 483 kcal | 292 kcal | 40% | 28g |
| Surowka z Marchewki Carrot Salad | 122 kcal | 74 kcal | 39% | 1g |
| Zurek Soup | 699 kcal | 434 kcal | 38% | 28g |
| Biala Kielbasa | 626 kcal | 389 kcal | 38% | 51g |
| Zupa Ogorkowa Dill Pickle Soup | 372 kcal | 230 kcal | 38% | 16g |
| Kisiel Fruit Kissel | 188 kcal | 117 kcal | 38% | 2g |
| Plum Knedle | 575 kcal | 364 kcal | 37% | 22g |
| Sernik Cheesecake | 370 kcal | 238 kcal | 36% | 23g |
| Cwikla Beetroot Relish | 56 kcal | 39 kcal | 30% | 1g |
| Chlodnik Cold Beetroot Soup | 375 kcal | 261 kcal | 30% | 23g |
| Krokiety z Grzybami Mushroom Croquettes | 467 kcal | 338 kcal | 28% | 10g |
| Oponki Cheese Ring Doughnuts | 489 kcal | 355 kcal | 27% | 16g |
| Pierogi Ruskie | 771 kcal | 571 kcal | 26% | 24g |
| Golabki Cabbage Rolls | 499 kcal | 370 kcal | 26% | 32g |
| Zupa Szczawiowa Sorrel Soup | 478 kcal | 355 kcal | 26% | 22g |
| Barszcz | 96 kcal | 72 kcal | 25% | 3g |
| Cabbage and Mushroom Pierogi | 656 kcal | 495 kcal | 25% | 21g |
| Uszka Dumplings | 293 kcal | 221 kcal | 25% | 8g |
| Lazanki Cabbage and Pork Pasta | 552 kcal | 412 kcal | 25% | 30g |
| Zrazy Stuffed Beef Rolls | 449 kcal | 339 kcal | 24% | 42g |
| Zrazy Zawijane | 437 kcal | 335 kcal | 23% | 40g |
| Szarlotka Polish Apple Cake | 427 kcal | 329 kcal | 23% | 6g |
| Makowiec Poppy Seed Roll | 480 kcal | 374 kcal | 22% | 11g |
| Chlodnik Cold Soup | 304 kcal | 244 kcal | 20% | 21g |
| Meat Pierogi | 576 kcal | 458 kcal | 20% | 29g |
| Kopytka Dumplings | 481 kcal | 391 kcal | 19% | 11g |
| Babka Ziemniaczana Potato Cake | 341 kcal | 281 kcal | 18% | 17g |
| Zrazy Beef Roulades | 360 kcal | 309 kcal | 14% | 43g |
| Uszka Mushroom Dumplings | 360 kcal | 309 kcal | 14% | 12g |
| Potato Babka | 292 kcal | 257 kcal | 12% | 12g |
| Kluski Slaskie Silesian Dumplings | 442 kcal | 413 kcal | 7% | 8g |
Where the numbers come from
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases, and the appendix of Authentic-ish Polish prints the exact database row used for each ingredient. Nothing here is estimated. How every number is computed sets out the method.
The swap kit is free and covers the changes that work on food which is not in any of the books.