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High-protein egg-based pancake with herbs
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Herb egg pancake (90 g) has 176 calories. That works out to 196 calories per 100 g. It contains 8.2 g of carbs, 10.1 g of protein, 11.2 g of fat and 0.7 g of fiber. Its 18.9 µg of Selenium covers 34% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 90 g
176
KCAL / 90G
Carbs
8.2g
· 3% DV
Protein
10.1g
· 20% DV
Fat
11.2g
· 14% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 19% · Protein 23% · Fat 58%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 176 kcal | |
| Total fat | 11.2 g | 14% |
| Saturated fat | 2.79 g | 14% |
| Trans fat | 0.03 g | |
| Sodium | 288 mg | 13% |
| Total carbohydrate | 8.2 g | 3% |
| Fiber | 0.7 g | 3% |
| Protein | 10.1 g | 20% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 176 kcal |
| ½ piece (half) | 45 g | 88 kcal |
| 1 piece (small) | 55 g | 108 kcal |
| 100 g | 100 g | 196 kcal |
| 1 piece (large) | 130 g | 255 kcal |
| 1 serving (medium) | 150 g | 294 kcal |
| 2 piece (double) | 180 g | 353 kcal |
| 1 serving (large) | 220 g | 431 kcal |
| 3 piece (triple) | 270 g | 529 kcal |
Calculated from 196 calories per 100 g.
To make a herb egg pancake, whisk eggs with chopped herbs, then mix in flour and milk until the batter is smooth. Pour it into a lightly oiled, preheated pan and cook both sides over medium heat until set and golden.
A herb egg pancake sticks when the pan is not hot enough, the surface is worn, or the pancake is turned before its underside sets. Preheat a nonstick pan, use a little oil, and wait until the edges look firm before flipping.
Yes, you can make a herb egg pancake without flour, but it will be softer and more omelet-like. Cook small portions and let the underside set fully before turning, or serve it folded rather than trying to flip a large pancake.
Parsley, dill, and chives work especially well in a herb egg pancake because their fresh flavors complement eggs without overpowering them. Finely chop the herbs and pat them dry first, so excess moisture does not make the batter runny.
Yes, cheese works well in a herb egg pancake. Crumble feta into the batter for a salty, tangy result, or add grated cheddar for a meltier texture; reduce added salt if the cheese is already salty.
Let a herb egg pancake cook until the top is mostly set and the edges release easily before flipping. Make smaller pancakes if the batter is delicate, and slide a broad spatula underneath rather than lifting it from one edge.
A herb egg pancake is usually made with a flour-based batter and cooked like a pancake in a pan. A frittata is mostly egg with fillings, set more slowly and often finished in the oven, so it has a thicker, custard-like texture.
A herb egg pancake pairs well with sliced tomatoes, cucumber, and a spoonful of plain yogurt for a light meal. For brunch, serve it with toast or a simple salad; fresh toppings balance its savory, egg-rich flavor.
You can cook herb egg pancakes ahead, but they are best eaten within a few days. Cool them promptly, store them covered in the refrigerator, and reheat until hot; keeping chopped herbs separate until cooking gives fresher flavor.
Yes, cooked herb egg pancakes can be frozen once completely cool. Stack them with parchment between pieces in a sealed container, then thaw and reheat in a skillet; the edges may be less crisp than when freshly cooked.
Vitamins
Biotin
9.9µg · 33% DV
B12
0.56µg · 23% DV
B2
0.28mg · 22% DV
Vitamin A
133.2µg · 15% DV
Minerals
Selenium
19µg · 35% DV
Phosphorus
158mg · 23% DV
Iodine
20µg · 13% DV
Sodium
288mg · 13% DV
Potassium ⭐
149mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 176 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.
Herb egg pancake is a savoury, home-style pancake made with eggs, chopped herbs and a little batter to hold everything together. It is a flexible way to turn a simple egg breakfast into a soft, lightly browned dish; parsley, dill or spring onion can bring a fresh, green flavour. Rather than belonging to one specific region, it fits easily into everyday cooking.
Serve it warm for breakfast or a light lunch, with sliced tomatoes, cucumber or a simple salad. It is a useful source of protein from the eggs, while the batter and cooking fat also contribute to its overall richness. For a lighter plate, use just a little oil in the pan and pair the pancake with plenty of fresh vegetables.
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.
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.
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.
Contains these allergens:
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
SATURATED
2.79g
MONOUNSATURATED
4.5g
POLYUNSATURATED
1.53g
Omega 6:3 ratio 18.3:1
Above the ideal 4:1 (18.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.