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Blueberry protein pancake Calories
Blueberry protein pancake
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Blueberry protein pancake (90 g) has 162 calories. That works out to 180 calories per 100 g. It contains 18.9 g of carbs, 11.7 g of protein, 4.1 g of fat and 2.3 g of fiber. Its 0.4 µg of B12 covers 15% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Blueberry protein pancake Nutrition Facts
Selected: 2 piece (medium) · 90 g
162
KCAL / 90G
Carbs
18.9g
· 7% DV
Protein
11.7g
· 23% DV
Fat
4.1g
· 5% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 47% · Protein 29% · Fat 24%
Blueberry protein pancake nutrition facts table · 2 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 162 kcal | |
| Total fat | 4.1 g | 5% |
| Saturated fat | 1.08 g | 5% |
| Trans fat | 0 g | |
| Sodium | 189 mg | 8% |
| Total carbohydrate | 18.9 g | 7% |
| Fiber | 2.3 g | 8% |
| Protein | 11.7 g | 23% |
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 2 Pieces of Blueberry protein pancake?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 90 g | 162 kcal |
| 1 piece (small) | 45 g | 81 kcal |
| 1 piece (thick) | 60 g | 108 kcal |
| 100 g | 100 g | 180 kcal |
| 1 serving (large) | 120 g | 216 kcal |
| 3 piece (large) | 135 g | 243 kcal |
| 4 piece (jumbo) | 180 g | 324 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Blueberry protein pancake
How do you make a blueberry protein pancake?
Mix an egg, milk or yogurt, flour or oats, protein powder, and baking powder into a smooth batter. Fold in the blueberries, then cook small portions in a lightly greased pan over medium heat, flipping once the edges look set.
Can you make a blueberry protein pancake without protein powder?
Yes. Eggs and Greek yogurt or cottage cheese can provide protein in a blueberry protein pancake without protein powder. Add oats or flour to thicken the batter, and expect a softer texture and a different protein content from a powder-based recipe.
How do you keep a blueberry protein pancake from turning rubbery?
Avoid overmixing the batter and cooking the blueberry protein pancake over high heat. Protein powder can make the batter firm or dry, so add liquid gradually until it is thick but pourable, and take the pancake off the heat once the centre is cooked.
Can you use frozen blueberries in a blueberry protein pancake?
Yes, add frozen blueberries straight to the blueberry protein pancake batter without thawing them first. Thawed berries release more juice and can make the batter watery or streak it purple. Fold them in gently to keep them from breaking apart.
How do you stop blueberries from sinking in a blueberry protein pancake?
Fold the blueberries into the blueberry protein pancake batter just before cooking, rather than stirring them in early. If the batter is very thin, add a little more flour or oats so the berries stay distributed instead of dropping to the bottom.
Can you make a blueberry protein pancake with oat flour?
Yes, oat flour works well in a blueberry protein pancake and gives it a tender, slightly hearty texture. Oat flour absorbs liquid differently from wheat flour, so let the batter sit briefly and add a splash of milk if it becomes too thick.
What is the best topping for a blueberry protein pancake?
Greek yogurt, fresh fruit, or a small spoonful of nut butter all pair well with a blueberry protein pancake. For extra sweetness, try a little maple syrup, but taste the pancake first because the blueberries may already make it sweet enough.
Can you meal-prep and freeze blueberry protein pancakes?
Yes, cooked blueberry protein pancakes can be frozen for convenient breakfasts. Cool them completely, separate them with parchment, and store them in an airtight container. Reheat from frozen in a toaster or microwave until warmed through; the texture may be softer than freshly cooked.
Is a blueberry protein pancake healthier than a regular pancake?
Not automatically. A blueberry protein pancake may provide more protein when made with protein-rich ingredients, but toppings and the rest of the recipe matter too. Compare how it is prepared rather than assuming every protein pancake is a healthier choice.
Is a blueberry protein pancake a good pre-workout breakfast?
Yes, a blueberry protein pancake can work before exercise because it provides carbohydrates alongside protein. If you plan to eat it shortly before a workout, choose a portion that feels comfortable and avoid heavy toppings that may sit heavily in your stomach.
Blueberry protein pancake Vitamins & Minerals
Vitamins
B12
0.36µg · 15% DV
B2
0.16mg · 12% DV
B1
0.12mg · 10% DV
B5
0.45mg · 9% DV
Minerals
Phosphorus
99mg · 14% DV
Selenium
5.4µg · 10% DV
Manganese
0.2mg · 9% DV
Sodium
189mg · 8% DV
Potassium ⭐
99mg · 3% DV
Blueberry protein pancake Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Blueberry protein pancake
To burn the 162 calories in 2 piece (medium) (90 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 Blueberry protein pancake?
A blueberry protein pancake is a modern take on the breakfast pancake, with blueberries and a protein-rich ingredient added to the batter. Recipes vary: they may use flour or oats, eggs and milk, with protein powder or another protein source to boost the protein content.
It cooks up soft and lightly fluffy, with bursts of sweet-tart fruit. Blueberry protein pancakes are often served for breakfast or brunch, topped with yoghurt, fresh fruit or a little syrup; they also work as a quick post-workout meal. With 13 g of protein per 100 g, they are more protein-forward than many standard pancakes. For a lighter topping, choose fruit and plain yoghurt instead of a generous pour of syrup.
How Nutritious Is Blueberry protein pancake?
Nutrient density
Medium
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
Medium
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 Blueberry protein pancake Processed?
NOVA 3
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 Blueberry protein pancake Contain Allergens?
Contains these allergens:
Which Diets Is Blueberry protein pancake Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Blueberry protein pancake Fat Profile
SATURATED
1.08g
MONOUNSATURATED
1.17g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.