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Pea Flour Pancake Calories
High-protein, gluten-free, fiber-rich pancake
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pea Flour Pancake (70 g) has 147 calories. That works out to 210 calories per 100 g. It contains 22.4 g of carbs, 8 g of protein, 2.2 g of fat and 4.1 g of fiber. Its 0.4 mg of Manganese covers 16% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Pea Flour Pancake Nutrition Facts
Selected: 1 piece (medium) · 70 g
147
KCAL / 70G
Carbs
22.4g
· 8% DV
Protein
8g
· 16% DV
Fat
2.2g
· 3% DV
Fiber
4.1g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 23% · Fat 14%
Pea Flour Pancake nutrition facts table · 1 piece (medium) (70 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 147 kcal | |
| Total fat | 2.2 g | 3% |
| Saturated fat | 0.35 g | 2% |
| Trans fat | 0 g | |
| Sodium | 147 mg | 6% |
| Total carbohydrate | 22.4 g | 8% |
| Fiber | 4.1 g | 15% |
| Protein | 8 g | 16% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Pea Flour Pancake?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 70 g | 147 kcal |
| 1 piece (extra small) | 35 g | 74 kcal |
| 1 piece (small) | 50 g | 105 kcal |
| 1 slice (thin) | 60 g | 126 kcal |
| 1 slice (thick) | 90 g | 189 kcal |
| 100 g | 100 g | 210 kcal |
| 1 piece (large) | 100 g | 210 kcal |
| 1 piece (extra large) | 120 g | 252 kcal |
| 2 piece (double) | 140 g | 294 kcal |
| 1 serving (jumbo) | 150 g | 315 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Pea Flour Pancake
How do you make pea flour pancakes?
Whisk pea flour with water or milk until smooth, adding egg, salt, or seasonings if desired. Pour a thin layer of batter into a lightly oiled, preheated pan and cook both sides until set. Adjust the liquid if the batter is too thick to spread.
Can you use pea flour instead of wheat flour for pancakes?
Not as a direct one-to-one swap in a standard pancake recipe. Pea flour has no gluten and absorbs liquid differently, so the pancakes can turn out denser or more fragile. Use a recipe designed for pea flour, or adjust the liquid and binding ingredients gradually.
Do pea flour pancakes taste strongly of peas?
Pea flour pancakes have a mild, earthy, legume-like flavor, but they do not usually taste like a mouthful of peas. Savory herbs and spices suit that flavor; fruit or a lightly sweet topping works well if you prefer a sweeter pancake.
Why do my pea flour pancakes fall apart when I flip them?
Pea flour pancakes can break if the batter is too thin or the first side has not set. Let the batter thicken briefly, make the pancakes small enough to handle easily, and wait until the edges look firm before turning them with a wide spatula.
Can you make pea flour pancakes without eggs?
Yes, pea flour pancakes can be made without eggs. Mix the flour thoroughly with water or another liquid and let the batter thicken before cooking. Flip each pancake only after it has set; egg-free versions can be more delicate than egg-based ones.
Are pea flour pancakes sweet or savory?
Pea flour pancakes can be either sweet or savory. Their mild earthy flavor pairs especially well with savory herbs, vegetables, and cheese, while fruit or a modest amount of honey makes a pleasant sweet topping.
What fillings go well in pea flour pancakes?
Pea flour pancakes work well with fillings such as sautéed spinach and mushrooms, roasted vegetables, or cheese. Add the filling after cooking and fold the pancake while it is warm; moist fillings are best drained so they do not make it soggy.
Should you let pea flour pancake batter rest?
Yes, a short rest helps pea flour absorb the liquid and gives the batter a more even consistency. Check it before cooking, because it may thicken as it sits; stir in a little more liquid if it no longer spreads easily in the pan.
How should you store leftover pea flour pancakes?
Cool leftover pea flour pancakes and refrigerate them in a sealed container. Separate stacked pancakes with parchment so they are easier to remove. Reheat them in a pan or microwave until warm, and avoid leaving cooked pancakes at room temperature for an extended time.
Can you freeze pea flour pancakes?
Yes, cooked pea flour pancakes freeze well when fully cooled and separated with parchment. Store them in an airtight freezer-safe container, then thaw and reheat in a pan for a better texture. Freezing the pancakes is more convenient than freezing the uncooked batter.
Pea Flour Pancake Vitamins & Minerals
Vitamins
B1
0.16mg · 13% DV
Folate
45.5µg · 11% DV
B5
0.42mg · 8% DV
B2
0.08mg · 6% DV
Minerals
Manganese
0.36mg · 16% DV
Copper
0.13mg · 14% DV
Phosphorus
77mg · 11% DV
Iron
1.47mg · 8% DV
Sodium
147mg · 6% DV
Potassium ⭐
217mg · 6% DV
Pea Flour Pancake Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pea Flour Pancake
To burn the 147 calories in 1 piece (medium) (70 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Pea Flour Pancake?
Pea flour pancakes are made by mixing pea flour with liquid, often water or milk, and sometimes egg, then cooking the batter in a pan. They offer a legume-based alternative to familiar wheat-flour pancakes and can be made thin or left a little thicker, depending on the batter.
Their flavour is gently earthy and pea-like, with a heartier texture than a classic crepe. Serve them warm with vegetables, herbs and cheese for a savoury meal, or try fruit and yoghurt for a simple breakfast. They provide protein and fibre; a 100 g portion contains 11.5 g of protein. For a lighter plate, fill one with plenty of vegetables and use only a little oil in the pan.
How Nutritious Is Pea Flour Pancake?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Pea Flour Pancake Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Pea Flour Pancake Contain Allergens?
No known major allergens
Which Diets Is Pea Flour Pancake Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Pea Flour Pancake Fat Profile
SATURATED
0.35g
MONOUNSATURATED
0.77g
POLYUNSATURATED
0.91g
Omega 6:3 ratio 4.8:1
Above the ideal 4:1 (4.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.