1 piece (medium) of Fit Pancake (70 g) has 109 calories. That works out to 155 calories per 100 g. It contains 15.4 g of carbs, 6.7 g of protein, 2.2 g of fat and 2.7 g of fiber. Its 0.1 mg of B1 covers 11% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Fit Pancake?

Fit Pancake is a lighter, more filling take on the familiar pan-cooked pancake, commonly made with oats or whole-grain flour alongside egg and milk or yoghurt; recipes vary. The batter is cooked in small rounds until lightly golden, making it an easy home breakfast or brunch option.

Its texture is soft, with a gently browned surface, and it works well with berries, sliced fruit or a spoonful of yoghurt. Across English-speaking kitchens, it is often served stacked, either as a sweet breakfast or as a simple post-exercise meal. With protein and fibre as part of its nutritional profile, it can be more sustaining than a plain refined-flour pancake. Use a light coating of oil and fresh fruit instead of a generous pour of syrup for a lighter serving.

Fit Pancake Nutrition Facts

Selected: 100 g

155

KCAL / 100G

Carbs

22g

· 8% DV

Protein

9.5g

· 19% DV

Fat

3.2g

· 4% 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 57% · Protein 25% · Fat 18%

Fit Pancake Vitamins & Minerals

Vitamins

0.18mg · 15% DV

0.14mg · 11% DV

Biotin

3.2µg · 11% DV

0.45mg · 9% DV

Minerals

Phosphorus

110mg · 16% DV

Selenium

7.5µg · 14% DV

Zinc

1mg · 9% DV

Sodium

210mg · 9% DV

How Nutritious Is Fit Pancake?

Nutrient density

Medium

45/ 100

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

58/ 100

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.

Fit Pancake Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Fit Pancake

To burn the 155 calories in 100 g:

🚶

38min

Walking (5 km/h)

🏃

16min

Running (8 km/h)

🚴

21min

Cycling

🏊

18min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Fit 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 Fit Pancake Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Fit 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

Fit Pancake Fat Profile

SATURATED

0.7g

MONOUNSATURATED

1.1g

POLYUNSATURATED

0.4g

⚖️

Omega 6:3 ratio 4:1

Below the ideal 4:1 — a good omega balance.

Compare Fit Pancake

🥞vs🍚

Fit Pancake vs Bulgur Pilaf35 kcal more per 100 g

→🥞vs🍝

Fit Pancake vs Whole wheat pasta31 kcal more per 100 g

→🥞vs🥖

Fit Pancake vs Breadstick255 kcal fewer per 100 g

→🥞vs🥯

Fit Pancake vs Simit185 kcal fewer per 100 g

→

Foods Similar to Fit Pancake

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Fit Pancake

How do you make Fit Pancake?

Fit Pancake is usually made by mixing eggs, milk or yogurt, and oat or whole-wheat flour, then cooking small portions in a nonstick pan. Cook over medium-low heat and flip once bubbles form on the surface.

What ingredients go into Fit Pancake?

Fit Pancake commonly uses eggs, milk or yogurt, and oat or whole-wheat flour. Recipes may also add banana, baking powder, or cinnamon; adjust the liquid gradually so the batter pours but is not runny.

Why does Fit Pancake fall apart in the pan?

Fit Pancake often falls apart when the batter is too thin or the pancake is flipped before its underside has set. Let the batter rest briefly, wait for bubbles on top, and turn it gently with a wide spatula.

How do you make Fit Pancake fluffy?

Fit Pancake gets a lighter texture when you add a little baking powder and avoid overmixing the batter. Let the batter rest briefly, then cook it over medium-low heat so the middle has time to cook without the outside burning.

Can you make Fit Pancake with oats?

Yes, Fit Pancake can be made with rolled oats or oat flour. Blending the oats gives a smoother batter, while a short rest lets them absorb liquid and helps the pancakes hold together during cooking.

Can you make Fit Pancake without protein powder?

Yes, protein powder is not necessary for Fit Pancake. Eggs and milk or yogurt provide protein, and leaving the powder out avoids a batter that can turn unusually thick or dry.

How do you keep Fit Pancake from sticking to the pan?

Cook Fit Pancake in a properly heated nonstick pan with a light coating of oil or butter. Keep the heat at medium-low and wait until the edges look set before flipping; a pan that is too hot can scorch it.

Can you prepare Fit Pancake ahead of time?

Yes, you can cook Fit Pancake ahead and refrigerate it in a sealed container. Reheat the pancakes in a pan or microwave, and add fresh fruit or yogurt after reheating so the toppings stay fresh.

Can Fit Pancake be frozen?

Yes, Fit Pancake freezes well once fully cooled. Separate the pancakes with baking paper, store them in a sealed freezer-safe container, and reheat from thawed or frozen in a pan or microwave.

What toppings go well with Fit Pancake?

Fit Pancake pairs well with fresh berries, sliced banana, plain yogurt, or a small spoonful of nut butter. Add toppings after cooking; sweet spreads and syrup can quickly make the finished meal much sweeter.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 26, 2026