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Chia Banana Pancake Calories
Rich in fiber and omega-3, naturally sweet, can be gluten-free
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Chia Banana Pancake (90 g) has 167 calories. That works out to 185 calories per 100 g. It contains 25.2 g of carbs, 4.7 g of protein, 5 g of fat and 4 g of fiber. Its 0.1 mg of Copper covers 13% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Chia Banana Pancake Nutrition Facts
Selected: 2 piece (medium) · 90 g
167
KCAL / 90G
Carbs
25.2g
· 9% DV
Protein
4.7g
· 9% DV
Fat
5g
· 6% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 11% · Fat 28%
Chia Banana Pancake nutrition facts table · 2 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 167 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 99 mg | 4% |
| Total carbohydrate | 25.2 g | 9% |
| Fiber | 4 g | 14% |
| Protein | 4.7 g | 9% |
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 Chia Banana Pancake?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 90 g | 167 kcal |
| 1 piece (small) | 45 g | 83 kcal |
| 1 piece (thick) | 60 g | 111 kcal |
| 2 piece (thin) | 60 g | 111 kcal |
| 100 g | 100 g | 185 kcal |
| 1 serving (large) | 120 g | 222 kcal |
| 3 piece (large) | 135 g | 250 kcal |
| 4 piece (jumbo) | 180 g | 333 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Chia Banana Pancake
What is in a chia banana pancake?
A chia banana pancake is typically made with mashed banana, chia seeds, and ingredients such as egg and flour or oats. Recipes vary, so the texture and whether it needs a binder depend on the other ingredients used.
How do you make a chia banana pancake fluffy?
For a fluffier chia banana pancake, avoid overmixing the batter and cook it over low to medium heat. Let the chia absorb some moisture first, and flip the pancake only when the edges look set.
Can you make a chia banana pancake with oats?
Yes, oats work well in a chia banana pancake. Use oat flour for a smoother batter or rolled oats for more texture; give the mixture time to soften so the oats and chia can absorb moisture.
Why is my chia banana pancake gummy inside?
A chia banana pancake can turn gummy if the batter is too wet or the pan is too hot, leaving the center undercooked. Make smaller pancakes and cook them more gently so the middle has time to set.
Do chia seeds need to be soaked for a chia banana pancake?
No, chia seeds do not have to be soaked separately for a chia banana pancake. Mixing them into the batter and letting it stand briefly helps them absorb liquid and thicken the mixture before cooking.
Can you make a chia banana pancake without eggs?
Yes, you can make a chia banana pancake without eggs by using a chia gel or another binder. The result may be more delicate, so make small pancakes and wait until the underside is firm before turning.
What toppings go well with a chia banana pancake?
Fresh berries, sliced banana, yogurt, or nut butter pair well with a chia banana pancake. These toppings complement its mild sweetness; add them after cooking so the pancake browns evenly in the pan.
Can you prepare chia banana pancake batter the night before?
Yes, you can mix chia banana pancake batter the night before and keep it covered in the refrigerator. Chia thickens as it sits, so stir the batter before cooking and loosen it with a little liquid if needed.
How do you stop a chia banana pancake from sticking to the pan?
Use a well-heated nonstick pan and lightly grease it before cooking a chia banana pancake. Let the first side set fully before sliding a thin spatula underneath; trying to move it too early can tear it.
Can you freeze cooked chia banana pancakes?
Yes, cooked chia banana pancakes freeze well. Cool them completely, separate each pancake with parchment, and store them in an airtight freezer container; reheat from thawed or frozen until warmed through.
Chia Banana Pancake Vitamins & Minerals
Vitamins
Biotin
2.88µg · 10% DV
B2
0.1mg · 8% DV
B6
0.12mg · 7% DV
B1
0.08mg · 7% DV
Minerals
Copper
0.12mg · 13% DV
Manganese
0.29mg · 13% DV
Phosphorus
70mg · 10% DV
Magnesium
34mg · 8% DV
Potassium ⭐
234mg · 7% DV
Sodium
99mg · 4% DV
Chia Banana Pancake Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chia Banana Pancake
To burn the 167 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 Chia Banana Pancake?
Chia Banana Pancake is a banana-sweetened pancake variation made with mashed banana and chia seeds mixed into the batter. It is a modern, adaptable breakfast rather than a dish tied to one particular region, and recipes vary from kitchen to kitchen.
Its soft, moist centre and naturally sweet flavour make it an easy choice for breakfast or brunch; the chia adds a gentle seed-like texture. Serve it plain or top it with yoghurt and fresh fruit. Banana and chia bring fibre, while chia also contributes omega-3 fats. For a more filling plate, pair it with yoghurt, or choose gluten-free flour if you want a gluten-free version.
How Nutritious Is Chia Banana 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 Chia Banana 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 Chia Banana Pancake Contain Allergens?
Contains these allergens:
Which Diets Is Chia Banana Pancake Good For?
Vegan
— Not suitable
Vegetarian
✓ 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
Chia Banana Pancake Fat Profile
SATURATED
0.72g
MONOUNSATURATED
1.17g
POLYUNSATURATED
1.98g
Omega 6:3 ratio 1.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.