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Egg rye flour pancake Calories
Source of protein and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Egg rye flour pancake (90 g) has 154 calories. That works out to 171 calories per 100 g. It contains 22.6 g of carbs, 7.5 g of protein, 3.8 g of fat and 3.2 g of fiber. Its 18.9 µg of Selenium covers 34% of the Daily Value. Its glycemic index is 49 (low), so it raises blood sugar slowly.
Egg rye flour pancake Nutrition Facts
Selected: 1 piece (medium) · 90 g
154
KCAL / 90G
Carbs
22.6g
· 8% DV
Protein
7.5g
· 15% DV
Fat
3.8g
· 5% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 19% · Fat 23%
Egg rye flour pancake nutrition facts table · 1 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 154 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 1.13 g | 6% |
| Trans fat | 0.02 g | |
| Sodium | 86 mg | 4% |
| Total carbohydrate | 22.6 g | 8% |
| Fiber | 3.2 g | 11% |
| Protein | 7.5 g | 15% |
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 Egg rye flour pancake?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 154 kcal |
| 1 piece (small) | 45 g | 77 kcal |
| 100 g | 100 g | 171 kcal |
| 1 serving (medium) | 135 g | 231 kcal |
| 1 piece (large) | 140 g | 239 kcal |
| 1 piece (jumbo) | 180 g | 308 kcal |
| 2 piece (double) | 180 g | 308 kcal |
| 1 serving (large) | 225 g | 385 kcal |
| 3 piece (triple) | 270 g | 462 kcal |
Calculated from 171 calories per 100 g.
Frequently Asked Questions About Egg rye flour pancake
How do you make an egg rye flour pancake?
To make an egg rye flour pancake, whisk an egg with rye flour, milk or water, and a little salt until smooth. Pour a thin layer into a lightly oiled, preheated pan. Cook until the underside sets, then flip and cook the other side.
Can you make pancakes with rye flour instead of wheat flour?
Yes, rye flour works in an egg rye flour pancake, but it makes the result darker, heartier, and less elastic than a wheat-flour pancake. The batter may need a little extra liquid, and the pancake is easier to flip when kept fairly thin.
Why are egg rye flour pancakes dense?
Egg rye flour pancakes are naturally more substantial than light, white-flour crêpes because rye flour gives them a darker, earthier texture. A thick batter makes them heavier still, so add liquid gradually until it pours and spreads easily in the pan.
Why does an egg rye flour pancake fall apart when I flip it?
An egg rye flour pancake can fall apart if it is too thick, the batter is too dry, or the underside has not set. Let it cook until the edges look dry and the base releases easily, then turn it with a wide spatula.
Can you make an egg rye flour pancake without milk?
Yes, you can make an egg rye flour pancake with water instead of milk. The flavor will be plainer and the texture a little less tender; using part milk and part water is another option if you want a softer result.
Is an egg rye flour pancake sweet or savory?
An egg rye flour pancake can be served either sweet or savory. Its earthy rye flavor pairs well with cheese, cooked vegetables, or herbs, while fruit and yogurt make an easy sweet topping. Leave the batter lightly seasoned if you want both options.
What can you serve with an egg rye flour pancake?
Serve an egg rye flour pancake with a savory filling such as cheese, sautéed mushrooms, or greens, or fold it around a cooked egg. For a sweeter meal, top it with fruit and yogurt; the pancake's hearty flavor works well with both.
Can you make egg rye flour pancakes ahead of time?
Yes, you can cook egg rye flour pancakes ahead and keep them covered in the refrigerator. Place parchment between them to prevent sticking, then reheat in a pan or microwave until hot before serving.
Can you freeze an egg rye flour pancake?
Yes, an egg rye flour pancake freezes well once fully cooled. Stack the pancakes with parchment between them in a sealed freezer-safe container, then thaw in the refrigerator and warm in a pan for a better texture.
How do you stop an egg rye flour pancake from sticking to the pan?
To stop an egg rye flour pancake sticking, preheat a non-stick or well-seasoned pan and lightly coat it with oil before adding the batter. Avoid trying to move the pancake too soon; it should release more readily once its underside has cooked.
Egg rye flour pancake Vitamins & Minerals
Vitamins
Biotin
6.39µg · 21% DV
B12
0.41µg · 17% DV
B2
0.22mg · 17% DV
B1
0.18mg · 15% DV
Minerals
Selenium
19µg · 35% DV
Manganese
0.7mg · 30% DV
Phosphorus
128mg · 18% DV
Copper
0.14mg · 16% DV
Potassium ⭐
130mg · 4% DV
Sodium
86mg · 4% DV
Egg rye flour pancake Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Egg rye flour pancake
To burn the 154 calories in 1 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 Egg rye flour pancake?
An egg rye flour pancake is made by cooking a thin batter of eggs and rye flour, usually loosened with milk or water, in a pan. It is a rye-based take on the familiar pancake or crêpe, and works well as a simple homemade breakfast or light meal.
Rye gives it a gently earthy, slightly tangy flavour, while the egg helps keep the pancake tender. Serve it plain or roll it around cheese, vegetables or herbs; sweet toppings also work if you prefer. It provides both protein and fibre, with 8.3 g of protein per 100 g. For a more filling plate, pair it with fresh vegetables or yoghurt.
How Nutritious Is Egg rye flour 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 Egg rye 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 Egg rye flour pancake Contain Allergens?
Contains these allergens:
Which Diets Is Egg rye flour 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
Egg rye flour pancake Fat Profile
SATURATED
1.13g
MONOUNSATURATED
1.4g
POLYUNSATURATED
0.74g
Omega 6:3 ratio 13:1
Above the ideal 4:1 (13:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.