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Low-fat protein pancake Calories
High protein, low fat
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Low-fat protein pancake (120 g) has 100 calories. That works out to 83 calories per 100 g. It contains 0 g of carbs, 12 g of protein, 0 g of fat and 0 g of fiber. Its 21.6 µg of Selenium covers 39% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Low-fat protein pancake Nutrition Facts
Selected: 2 piece (medium) · 120 g
100
KCAL / 120G
Carbs
0g
· 0% DV
Protein
12g
· 24% DV
Fat
0g
· 0% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 100% · Fat 0%
Low-fat protein pancake nutrition facts table · 2 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 100 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 1.32 g | 7% |
| Trans fat | 0.04 g | |
| Sodium | 348 mg | 15% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 12 g | 24% |
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 Low-fat protein pancake?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 120 g | 100 kcal |
| 1 piece (small) | 45 g | 37 kcal |
| 2 piece (small) | 90 g | 75 kcal |
| 100 g | 100 g | 83 kcal |
| 1 cup (diced) | 110 g | 91 kcal |
| 1 serving (medium) | 150 g | 125 kcal |
| 3 piece (large) | 180 g | 149 kcal |
| 1 serving (large) | 220 g | 183 kcal |
| 4 piece (jumbo) | 240 g | 199 kcal |
Calculated from 83 calories per 100 g.
Frequently Asked Questions About Low-fat protein pancake
How do you make a low-fat protein pancake?
A low-fat protein pancake is made by mixing a protein source with egg and a flour or oat-based ingredient, then cooking the batter in a pan. Use medium-low heat and flip when bubbles appear and the edges begin to look set.
Why does a low-fat protein pancake turn rubbery?
A low-fat protein pancake can turn rubbery if the batter is overmixed or the pancake is cooked too long. Mix just until combined, keep the heat moderate, and take it off the pan as soon as the center is cooked.
How can you make a low-fat protein pancake fluffy?
To make a low-fat protein pancake fluffier, add a little baking powder and avoid spreading the batter too thin. Cook it over medium-low heat so the middle has time to set before the outside becomes dry.
What can you use instead of protein powder in a low-fat protein pancake?
You can make a low-fat protein pancake without protein powder by using ingredients such as eggs, Greek yogurt, or cottage cheese. They change the batter’s moisture and texture, so adjust the amount of flour or liquid as needed.
What toppings go well with a low-fat protein pancake?
A low-fat protein pancake pairs well with fresh fruit and yogurt, or with savory toppings such as cottage cheese and herbs. Syrup, honey, and nut butter are also options, but they change the overall nutrition of the meal.
Can you make a low-fat protein pancake without eggs?
Yes, a low-fat protein pancake can be made without eggs by using a binder such as mashed banana or a prepared egg substitute. The result may be softer and less structured, so cook smaller pancakes and turn them carefully.
How do you stop a low-fat protein pancake from sticking to the pan?
Use a well-heated nonstick pan and lightly grease its surface to keep a low-fat protein pancake from sticking. Wait until the underside is cooked and the edges look set before flipping; turning it too early can make it break apart.
Can you meal prep low-fat protein pancakes?
Yes, low-fat protein pancakes work well for meal prep. Cook them, let them cool, and refrigerate them in a sealed container for about three days; reheat them in a pan or microwave until hot throughout.
Can you freeze a low-fat protein pancake?
Yes, a low-fat protein pancake can be frozen after it has cooled completely. Separate pancakes with parchment paper, store them in an airtight container, and reheat from thawed in a pan or microwave.
Is a low-fat protein pancake good for weight loss?
A low-fat protein pancake can be a filling meal option because it provides protein, but it does not cause weight loss by itself. Toppings and portion size matter too, so choose additions that suit your overall eating plan.
Low-fat protein pancake Vitamins & Minerals
Vitamins
B2
0.29mg · 22% DV
Biotin
6.24µg · 21% DV
B12
0.41µg · 17% DV
B5
0.74mg · 15% DV
Minerals
Selenium
22µg · 40% DV
Phosphorus
246mg · 35% DV
Sodium
348mg · 15% DV
Manganese
0.35mg · 15% DV
Potassium ⭐
252mg · 7% DV
Low-fat protein pancake Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-fat protein pancake
To burn the 100 calories in 2 piece (medium) (120 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 Low-fat protein pancake?
Low-fat protein pancake is a griddle-cooked pancake made with ingredients chosen to add protein while keeping fat low. Recipes vary: the batter may use egg whites, dairy or protein powder alongside a flour or oat base, so the texture can range from tender and soft to slightly springy. Protein pancakes are a modern take on the familiar pancake, often served as a breakfast or post-workout meal.
Their mild flavour works with berries, sliced banana, yoghurt or a little syrup; savoury toppings are an option too. They are a protein-forward choice with little fat, and can make a filling meal when paired with fruit. For a lighter serving, skip rich toppings and add fresh fruit instead.
How Nutritious Is Low-fat protein 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 Low-fat protein 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 Low-fat protein pancake Contain Allergens?
Contains these allergens:
Which Diets Is Low-fat protein pancake Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Low-fat protein pancake Fat Profile
SATURATED
1.32g
MONOUNSATURATED
1.44g
POLYUNSATURATED
1.08g
Omega 6:3 ratio 15.7:1
Above the ideal 4:1 (15.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.