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Kefir Pancake Calories
Probiotic, protein and calcium-rich, soft and slightly tangy pancake
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Kefir Pancake (70 g) has 130 calories. That works out to 185 calories per 100 g. It contains 18.5 g of carbs, 5 g of protein, 3.6 g of fat and 0.8 g of fiber. Its 0.1 mg of B2 covers 10% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Kefir Pancake Nutrition Facts
Selected: 1 piece (medium) · 70 g
130
KCAL / 70G
Carbs
18.5g
· 7% DV
Protein
5g
· 10% DV
Fat
3.6g
· 5% 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 59% · Protein 16% · Fat 25%
Kefir Pancake nutrition facts table · 1 piece (medium) (70 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 130 kcal | |
| Total fat | 3.6 g | 5% |
| Saturated fat | 1.47 g | 7% |
| Trans fat | 0.02 g | |
| Sodium | 203 mg | 9% |
| Total carbohydrate | 18.5 g | 7% |
| Fiber | 0.8 g | 3% |
| Protein | 5 g | 10% |
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 Kefir Pancake?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 70 g | 130 kcal |
| 1 piece (extra small) | 25 g | 46 kcal |
| 1 piece (small) | 40 g | 74 kcal |
| 100 g | 100 g | 185 kcal |
| 1 serving (medium) | 100 g | 185 kcal |
| 1 piece (large) | 120 g | 222 kcal |
| 2 piece (medium) | 140 g | 259 kcal |
| 1 serving (large) | 150 g | 278 kcal |
| 3 piece (medium) | 210 g | 389 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Kefir Pancake
How do you make kefir pancakes?
To make kefir pancakes, whisk kefir with an egg, then stir in flour and baking powder just until combined. Cook small portions in a lightly greased pan over medium heat, flipping when bubbles appear on the surface.
Can you use kefir instead of milk in pancakes?
Yes, kefir can replace milk in pancakes, including kefir pancakes. It gives the batter a mild tang and may make it thicker, so add a little water or milk if needed to reach a pourable consistency.
How do you make kefir pancakes fluffy?
For fluffy kefir pancakes, use fresh baking powder, avoid overmixing, and cook over moderate heat. Stop stirring as soon as the flour is incorporated; vigorous mixing develops gluten and can leave the pancakes dense rather than tender.
Why do kefir pancakes taste sour?
Kefir pancakes taste slightly tangy because kefir is fermented and naturally acidic. That flavor is normal, not a sign that the pancakes have gone bad. Fruit, vanilla, or a sweet topping can balance the tang if you prefer.
Do kefir pancakes still contain live probiotics after cooking?
Usually not in meaningful amounts: the heat used to cook kefir pancakes inactivates most of kefir’s live cultures. Kefir still contributes moisture and its characteristic flavor, but a cooked pancake should not be counted on as a probiotic food.
Can you make kefir pancakes without eggs?
Yes, you can make kefir pancakes without eggs, although they may be more delicate and less fluffy. Use a suitable egg replacer or mashed banana to help bind the batter, and make smaller pancakes so they are easier to flip.
What toppings go well with kefir pancakes?
Kefir pancakes pair well with fresh berries, sliced banana, yogurt, or maple syrup. Their gentle tang also works with savory toppings such as eggs or cheese, so you can serve them sweet or savory rather than changing the batter.
Can you use whole-wheat flour for kefir pancakes?
Yes, whole-wheat flour works in kefir pancakes, but it absorbs more liquid and can make them heavier. Add a little extra kefir if the batter becomes too thick, and avoid overmixing to help keep the pancakes tender.
How long do kefir pancakes keep in the fridge?
Kefir pancakes keep for about 3–4 days in an airtight container in the refrigerator. Reheat them thoroughly before serving, and discard any that were left at room temperature for too long or have an unusual smell or appearance.
Can you freeze and reheat kefir pancakes?
Yes, kefir pancakes freeze well. Let them cool completely, separate them with baking paper, and store them in a sealed freezer-safe container. Reheat from thawed in a pan or toaster until hot throughout.
Kefir Pancake Vitamins & Minerals
Vitamins
B2
0.13mg · 10% DV
B12
0.22µg · 9% DV
Biotin
2.24µg · 7% DV
B1
0.08mg · 7% DV
Minerals
Phosphorus
67mg · 10% DV
Sodium
203mg · 9% DV
Selenium
4.55µg · 8% DV
Calcium
77mg · 8% DV
Potassium ⭐
84mg · 2% DV
Kefir Pancake Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kefir Pancake
To burn the 130 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 Kefir Pancake?
Kefir Pancake is a pan-cooked pancake made with kefir in the batter, usually alongside flour and eggs. It is a tangy variation on familiar breakfast pancakes rather than a dish tied to one specific region. Kefir gives the pancakes a tender, moist crumb and a gentle sourness.
They fit easily into a breakfast or brunch, served warm with fruit, yogurt, honey or a little butter; in many places, pancakes are also enjoyed as a sweet snack. Kefir Pancake provides carbohydrates along with some protein, and kefir contributes calcium. For a lighter serving, top it with fresh berries or sliced fruit instead of a heavy pour of syrup.
How Nutritious Is Kefir 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 Kefir 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 Kefir Pancake Contain Allergens?
Contains these allergens:
Which Diets Is Kefir 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
Kefir Pancake Fat Profile
SATURATED
1.47g
MONOUNSATURATED
1.05g
POLYUNSATURATED
0.32g
Omega 6:3 ratio 8.7:1
Above the ideal 4:1 (8.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.