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Egg White Pancake Calories
High-protein, low-fat, light-carb pancake
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Egg White Pancake (70 g) has 77 calories. That works out to 110 calories per 100 g. It contains 9.1 g of carbs, 8 g of protein, 0.6 g of fat and 0.4 g of fiber. Its 0.2 mg of B2 covers 12% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Egg White Pancake Nutrition Facts
Selected: 1 piece (medium) · 70 g
77
KCAL / 70G
Carbs
9.1g
· 3% DV
Protein
8g
· 16% DV
Fat
0.6g
· 1% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 43% · Fat 8%
Egg White Pancake nutrition facts table · 1 piece (medium) (70 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 77 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.14 g | 1% |
| Trans fat | 0 g | |
| Sodium | 126 mg | 5% |
| Total carbohydrate | 9.1 g | 3% |
| Fiber | 0.4 g | 1% |
| 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 Egg White Pancake?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 70 g | 77 kcal |
| 1 slice (thin) | 35 g | 39 kcal |
| 1 piece (small) | 50 g | 55 kcal |
| 1 slice (thick) | 50 g | 55 kcal |
| 1 serving (medium) | 70 g | 77 kcal |
| 100 g | 100 g | 110 kcal |
| 1 piece (large) | 100 g | 110 kcal |
| 1 serving (large) | 120 g | 132 kcal |
| 2 piece (medium) | 140 g | 154 kcal |
| 3 piece (medium) | 210 g | 231 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Egg White Pancake
Are Egg White Pancakes good for weight loss?
Egg White Pancakes can fit into a weight-loss eating plan, and their protein may help make a meal satisfying. What you serve with them matters: fruit or plain yogurt adds flavor without relying on large amounts of syrup or rich toppings.
Do Egg White Pancakes need flour?
No, Egg White Pancakes do not always need flour, but they need something to hold their shape if the egg whites are the main ingredient. Oats, mashed banana, or a small amount of another flour can make the batter easier to flip.
How do you make Egg White Pancakes fluffy?
For fluffy Egg White Pancakes, whisk the egg whites until foamy and fold them gently into the other ingredients. Cook small pancakes over medium-low heat and flip once bubbles appear and the edges begin to look set.
Why are my Egg White Pancakes rubbery?
Egg White Pancakes turn rubbery when they are overcooked or the batter is beaten too much. Mix just until combined, keep the pan at moderate heat, and take each pancake off as soon as both sides are set.
How do you stop Egg White Pancakes from sticking?
To stop Egg White Pancakes sticking, use a well-heated nonstick pan and wipe on a thin film of oil. Let the underside cook before trying to flip; moving the pancake too early can tear it even when the pan is prepared.
Do Egg White Pancakes taste eggy?
Egg White Pancakes can taste mildly eggy, especially when made with little beyond egg whites. Adding cinnamon, vanilla, mashed fruit, or oats gives the batter a more familiar pancake flavor without masking it with heavy toppings.
Can you meal-prep Egg White Pancakes?
Yes, cooked Egg White Pancakes are convenient to meal-prep. Let them cool, refrigerate them in a sealed container, and reheat only the portion you plan to eat; storing cooked pancakes works better than keeping raw batter.
Can Egg White Pancakes be frozen?
Yes, Egg White Pancakes freeze well once fully cooked and cooled. Separate them with parchment so they do not stick together, then thaw and reheat in a pan or toaster for a better texture than prolonged microwaving.
What toppings go well on Egg White Pancakes?
Egg White Pancakes pair well with fresh berries, sliced banana, plain yogurt, or nut butter. For a savory version, try herbs and sautéed vegetables; add wet toppings just before serving so the pancakes do not become soggy.
Are Egg White Pancakes different from regular pancakes?
Yes, Egg White Pancakes use egg whites rather than whole eggs, so they generally have a lighter, less rich texture than regular pancakes. Their final taste and structure also depend on whether the recipe includes oats, flour, fruit, or other ingredients.
Egg White Pancake Vitamins & Minerals
Vitamins
B2
0.15mg · 12% DV
Biotin
1.4µg · 5% DV
B5
0.21mg · 4% DV
B6
0.03mg · 2% DV
Minerals
Selenium
4.9µg · 9% DV
Sodium
126mg · 5% DV
Phosphorus
18mg · 3% DV
Potassium ⭐
63mg · 2% DV
Egg White Pancake Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Egg White Pancake
To burn the 77 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 Egg White Pancake?
An Egg White Pancake is a pan-cooked pancake made with egg whites, often with a little flour or another binder for body. It is a contemporary, protein-focused take on familiar pancake batters rather than a dish tied to one particular region; recipes vary in how much, if any, extra batter ingredients they use.
It works well for breakfast or brunch, served warm with fruit, yogurt, or a small drizzle of syrup. Compared with many conventional pancakes, it is notably lean while still supplying protein: a 100 g portion has 11.5 g of protein and 0.8 g of fat. Keep toppings simple for a lighter plate, or pair it with berries and yogurt for a more filling meal.
How Nutritious Is Egg White 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
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 White 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 White Pancake Contain Allergens?
Contains these allergens:
Which Diets Is Egg White Pancake Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Egg White Pancake Fat Profile
SATURATED
0.14g
MONOUNSATURATED
0.14g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.