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Cottage cheese whole-wheat pancakes Calories
Source of protein and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Cottage cheese whole-wheat pancakes (120 g) has 228 calories. That works out to 190 calories per 100 g. It contains 26.9 g of carbs, 13 g of protein, 8 g of fat and 3.8 g of fiber. Its 1.3 mg of Manganese covers 58% of the Daily Value. Its glycemic index is 51 (low), so it raises blood sugar slowly.
Cottage cheese whole-wheat pancakes Nutrition Facts
Selected: 2 piece (medium) · 120 g
228
KCAL / 120G
Carbs
26.9g
· 10% DV
Protein
13g
· 26% DV
Fat
8g
· 10% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 22% · Fat 32%
Cottage cheese whole-wheat pancakes nutrition facts table · 2 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 228 kcal | |
| Total fat | 8 g | 10% |
| Saturated fat | 2.58 g | 13% |
| Trans fat | 0.06 g | |
| Sodium | 294 mg | 13% |
| Total carbohydrate | 26.9 g | 10% |
| Fiber | 3.8 g | 14% |
| Protein | 13 g | 26% |
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 Cottage cheese whole-wheat pancakes?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 171 kcal |
| 1 piece (mini) | 45 g | 86 kcal |
| 1 piece (small) | 60 g | 114 kcal |
| 100 g | 100 g | 190 kcal |
| 2 piece (medium) | 120 g | 228 kcal |
| 1 serving (medium) | 150 g | 285 kcal |
| 2 piece (large) | 180 g | 342 kcal |
| 3 piece (triple) | 180 g | 342 kcal |
| 1 serving (large) | 240 g | 456 kcal |
Calculated from 190 calories per 100 g.
Frequently Asked Questions About Cottage cheese whole-wheat pancakes
How do you make cottage cheese whole-wheat pancakes?
Mix cottage cheese, eggs, milk, and whole-wheat flour into a batter, then cook small portions in a lightly greased pan over medium heat. Blend the cottage cheese into the wet ingredients for a smoother texture, or leave some curds whole if you prefer them.
Can you taste the cottage cheese in cottage cheese whole-wheat pancakes?
Yes, cottage cheese whole-wheat pancakes can have a mild, milky tang, but the flavor is usually subtle after cooking. Blending the cottage cheese into the batter makes its texture less noticeable; fruit, cinnamon, or herbs can shift the finished pancakes toward sweet or savory.
Why are cottage cheese whole-wheat pancakes dense?
Cottage cheese whole-wheat pancakes can turn out dense when the batter is overmixed or contains too much whole-wheat flour. Stir only until combined, and loosen a very thick batter with a little milk; whole-wheat flour absorbs liquid as it sits.
Can you make cottage cheese whole-wheat pancakes without a blender?
Yes, you can make cottage cheese whole-wheat pancakes without a blender. Mash the cottage cheese with a fork and whisk it with the eggs and other wet ingredients; small curds may remain, giving the pancakes a more textured interior.
What toppings go well with cottage cheese whole-wheat pancakes?
Cottage cheese whole-wheat pancakes pair well with berries, sliced banana, or a little honey for a sweet breakfast. For a savory plate, try tomatoes, avocado, or fresh herbs; add toppings after cooking so they do not weigh down the batter.
Can you prepare cottage cheese whole-wheat pancake batter ahead of time?
Yes, you can mix cottage cheese whole-wheat pancake batter ahead and refrigerate it briefly in a covered container. It may thicken as the whole-wheat flour absorbs liquid, so stir gently and add a splash of milk if it is too thick to pour.
Can cottage cheese whole-wheat pancakes be frozen?
Yes, cooked cottage cheese whole-wheat pancakes freeze well. Cool them completely, separate the pancakes with parchment, and pack them in an airtight container; reheat from frozen in a toaster, pan, or microwave until hot throughout.
How do you know when cottage cheese whole-wheat pancakes are ready to flip?
Flip cottage cheese whole-wheat pancakes when bubbles appear on top and the edges look set rather than wet. Slide a thin spatula underneath; if the pancake resists or tears, give it more time to cook before turning.
Can you replace the whole-wheat flour in cottage cheese whole-wheat pancakes with oats?
Yes, oats can replace some or all of the whole-wheat flour in cottage cheese whole-wheat pancakes, but the texture will be softer and the batter may need time to thicken. Use finely ground oats for a more even pancake, and adjust the liquid gradually.
How do you keep cottage cheese whole-wheat pancakes from sticking to the pan?
To keep cottage cheese whole-wheat pancakes from sticking, preheat a nonstick pan over medium heat and lightly grease it before adding the batter. Wait until the underside is set before flipping, since turning too early can tear the soft pancakes.
Cottage cheese whole-wheat pancakes Vitamins & Minerals
Vitamins
Biotin
7.44µg · 25% DV
B12
0.58µg · 24% DV
B2
0.26mg · 20% DV
B1
0.24mg · 20% DV
Minerals
Manganese
1.34mg · 58% DV
Selenium
26µg · 47% DV
Phosphorus
246mg · 35% DV
Copper
0.19mg · 21% DV
Sodium
294mg · 13% DV
Potassium ⭐
214mg · 6% DV
Cottage cheese whole-wheat pancakes Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cottage cheese whole-wheat pancakes
To burn the 228 calories in 2 piece (medium) (120 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 Cottage cheese whole-wheat pancakes?
Cottage cheese whole-wheat pancakes are pan-cooked pancakes made with whole-wheat flour and fresh, mild curds; the name refers to the lor-style cheese used in the Turkish dish. They are a home-style variation rather than a single fixed traditional recipe, so the batter and toppings can vary.
Serve them warm for breakfast or brunch, plain or with fruit, yoghurt, honey or a savoury topping. The whole-wheat flour contributes fibre, while the cheese adds protein; a 100 g portion provides 10.8 g of protein. For a lighter plate, cook with just enough oil to prevent sticking and choose fruit or yoghurt instead of a heavily sweetened topping.
How Nutritious Is Cottage cheese whole-wheat pancakes?
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
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 Cottage cheese whole-wheat pancakes 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 Cottage cheese whole-wheat pancakes Contain Allergens?
Contains these allergens:
Which Diets Is Cottage cheese whole-wheat pancakes 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
Cottage cheese whole-wheat pancakes Fat Profile
SATURATED
2.58g
MONOUNSATURATED
2.82g
POLYUNSATURATED
1.54g
Omega 6:3 ratio 14.2:1
Above the ideal 4:1 (14.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.