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Egg white pancakes Calories
High-protein, low-fat pancakes
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Egg white pancakes (90 g) has 134 calories. That works out to 149 calories per 100 g. It contains 16.7 g of carbs, 11.2 g of protein, 2.3 g of fat and 0.8 g of fiber. Its 11.7 µg of Selenium covers 21% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Egg white pancakes Nutrition Facts
Selected: 2 piece (medium) · 90 g
134
KCAL / 90G
Carbs
16.7g
· 6% DV
Protein
11.2g
· 22% DV
Fat
2.3g
· 3% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 50% · Protein 34% · Fat 16%
Egg white pancakes nutrition facts table · 2 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 134 kcal | |
| Total fat | 2.3 g | 3% |
| Saturated fat | 0.52 g | 3% |
| Trans fat | 0.01 g | |
| Sodium | 261 mg | 11% |
| Total carbohydrate | 16.7 g | 6% |
| Fiber | 0.8 g | 3% |
| Protein | 11.2 g | 22% |
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 Egg white pancakes?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 90 g | 134 kcal |
| 1 piece (mini) | 30 g | 45 kcal |
| 1 piece (small) | 45 g | 67 kcal |
| 1 piece (large) | 70 g | 104 kcal |
| 100 g | 100 g | 149 kcal |
| 1 cup (shredded) | 110 g | 164 kcal |
| 1 serving (medium) | 120 g | 179 kcal |
| 3 piece (large) | 135 g | 201 kcal |
| 1 serving (double) | 180 g | 268 kcal |
Calculated from 149 calories per 100 g.
Frequently Asked Questions About Egg white pancakes
How do you make egg white pancakes?
Egg white pancakes are made by mixing egg whites with flour or oats and a little milk or yogurt. Stir just until combined, then cook small portions in a lightly greased nonstick pan over medium-low heat, flipping when bubbles appear.
How do you make egg white pancakes fluffy?
Egg white pancakes turn out fluffier when the batter includes a little baking powder and is not overmixed. For extra lift, gently fold in whipped egg whites, then cook over moderate heat so the centers set before the outsides brown.
Why are my egg white pancakes rubbery?
Egg white pancakes become rubbery when they are overcooked or the batter is mixed too much. Cook them over medium-low heat and flip once the edges look set; remove each pancake as soon as the center is cooked through.
Can you make egg white pancakes without protein powder?
Yes, egg white pancakes do not need protein powder. Flour, blended oats, or a mashed banana can provide body and flavor; protein powder is an optional addition, and it may make the batter thicker, so adjust the liquid as needed.
Can you freeze egg white pancakes?
Yes, egg white pancakes freeze well once fully cooled. Separate them with parchment paper, seal them in a freezer-safe container, and reheat straight from frozen in a toaster, microwave, or pan until hot throughout.
How long do egg white pancakes last in the fridge?
Cooked egg white pancakes keep for about three days in a covered container in the refrigerator. Let them cool before storing, and reheat them until hot throughout; discard pancakes that have been left at room temperature for an extended time.
Why do egg white pancakes stick to the pan?
Egg white pancakes often stick when the pan is too cool, the surface is worn, or the pancakes are flipped too early. Preheat a nonstick pan, lightly grease it if needed, and wait until the edges look set before turning.
What can you put on egg white pancakes?
Egg white pancakes pair well with berries, sliced banana, yogurt, or nut butter. For a less sweet topping, try cottage cheese and fruit; add syrup or honey sparingly if you want sweetness without masking the pancakes' mild flavor.
Do egg white pancakes taste like regular pancakes?
Egg white pancakes taste milder and can be less rich than pancakes made with whole eggs and butter. Vanilla, cinnamon, mashed banana, or a little yogurt can add flavor and softness without changing the basic preparation.
Are egg white pancakes good for weight loss?
Egg white pancakes can fit a weight-loss eating plan because their protein may help you feel satisfied. Large portions and calorie-dense toppings such as syrup or chocolate spread can change the meal substantially, so keep the toppings in mind.
Egg white pancakes Vitamins & Minerals
Vitamins
B2
0.2mg · 15% DV
Biotin
3.6µg · 12% DV
B5
0.5mg · 10% DV
B1
0.08mg · 7% DV
Minerals
Selenium
12µg · 22% DV
Phosphorus
119mg · 17% DV
Sodium
261mg · 11% DV
Manganese
0.16mg · 7% DV
Potassium ⭐
131mg · 4% DV
Egg white pancakes Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Egg white pancakes
To burn the 134 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 Egg white pancakes?
Egg white pancakes are soft, pan-cooked pancakes made with whipped egg whites, flour and usually milk or another liquid. They offer a lighter take on familiar pancakes, with the whites helping give the batter an airy texture.
Their flavour is mild, so they work well with fruit, yoghurt or a little syrup. They’re often served at breakfast or brunch; make a small batch in a lightly greased pan for an easy meal, or add berries for freshness. The batter can also be served with savoury toppings if you prefer.
They are relatively high in protein and low in fat: each 100 g provides 12.4 g of protein and 2.6 g of fat. Pairing them with fruit and yoghurt makes for a satisfying breakfast.
How Nutritious Is Egg white pancakes?
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 white pancakes 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 Egg white pancakes Contain Allergens?
Contains these allergens:
Which Diets Is Egg white 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
Egg white pancakes Fat Profile
SATURATED
0.52g
MONOUNSATURATED
0.65g
POLYUNSATURATED
0.41g
Omega 6:3 ratio 12.7:1
Above the ideal 4:1 (12.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.