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Source of fiber, whole grains, and antioxidants
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Mulberry oat pancake (90 g) has 168 calories. That works out to 187 calories per 100 g. It contains 25 g of carbs, 6.4 g of protein, 5.2 g of fat and 3.7 g of fiber. Its 1 mg of Manganese covers 44% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 90 g
168
KCAL / 90G
Carbs
25g
· 9% DV
Protein
6.4g
· 13% DV
Fat
5.2g
· 7% DV
Fiber
3.7g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 15% · Fat 27%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 168 kcal | |
| Total fat | 5.2 g | 7% |
| Saturated fat | 1.31 g | 7% |
| Trans fat | 0.03 g | |
| Sodium | 198 mg | 9% |
| Total carbohydrate | 25 g | 9% |
| Fiber | 3.7 g | 13% |
| Protein | 6.4 g | 13% |
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 | 168 kcal |
| 1 piece (mini) | 45 g | 84 kcal |
| 1 piece (small) | 65 g | 122 kcal |
| 100 g | 100 g | 187 kcal |
| 1 piece (large) | 125 g | 234 kcal |
| 1 piece (jumbo) | 165 g | 309 kcal |
| 2 piece (double) | 180 g | 337 kcal |
| 1 serving (medium) | 180 g | 337 kcal |
| 3 piece (triple) | 270 g | 505 kcal |
Calculated from 187 calories per 100 g.
To make a mulberry oat pancake, mix oats with egg and milk, then fold in the mulberries. Cook spoonfuls of batter in a lightly greased pan over medium-low heat; flip when the edges look set and the underside is golden.
You can use either fresh or dried mulberries in a mulberry oat pancake. Fresh berries add moisture and a brighter flavor, while dried mulberries taste sweeter and soften as they cook. Chop larger dried berries so they spread through the batter.
Yes, frozen mulberries work in a mulberry oat pancake. Thaw and drain them first so extra liquid does not thin the batter, then fold them in gently to avoid crushing the berries and streaking the mixture.
No, blending the oats is optional for a mulberry oat pancake. Use rolled oats as they are for a more textured result, or pulse them into a coarse flour first if you prefer a smoother, more even pancake.
A mulberry oat pancake may fall apart if the batter is too loose or you flip it before the bottom has set. Let the pan heat properly, wait until the edges firm up, and use a wide spatula to turn it gently.
Yes, you can make a mulberry oat pancake without eggs by using mashed banana or a prepared flax mixture to help bind the batter. The pancake will be softer and may need extra care when flipping, so let it set well first.
To keep a mulberry oat pancake from turning soggy, avoid adding wet berries straight from washing or thawing. Pat them dry, cook over medium-low heat until the center is set, and serve soon after cooking rather than stacking hot pancakes tightly.
A mulberry oat pancake pairs well with plain yogurt, sliced banana, or chopped nuts. For a sweeter topping, add fresh mulberries or a small drizzle of honey; the berries already bring flavor, so extra syrup is not essential.
Store cooled mulberry oat pancakes in a covered container in the refrigerator for about 2–3 days. Reheat them in a skillet or microwave until warm; keeping them covered helps prevent the oats from drying out.
Yes, mulberry oat pancakes freeze well. Let them cool completely, separate each pancake with parchment paper, and seal them in a freezer-safe container. Reheat from frozen in a toaster, skillet, or microwave until hot throughout.
Vitamins
Biotin
4.68µg · 16% DV
B1
0.17mg · 14% DV
B2
0.18mg · 14% DV
B12
0.29µg · 12% DV
Minerals
Manganese
1.01mg · 44% DV
Selenium
13µg · 24% DV
Phosphorus
151mg · 22% DV
Copper
0.14mg · 16% DV
Sodium
198mg · 9% DV
Potassium ⭐
160mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 168 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.
Mulberry oat pancake is a home-style take on pancakes, made with an oat-based batter and sweet mulberries. It is a modern breakfast variation rather than a dish tied to one particular region; the berries can be folded into the batter or scattered over the pancakes as they cook. Oats give the cakes a heartier character than a plain flour pancake, while the fruit brings natural sweetness.
Serve them warm, when the edges are lightly browned and the centres remain soft. They work well for breakfast or brunch with yoghurt and fresh fruit, or with a little honey or syrup for a sweeter plate. Oats and mulberries contribute fibre and whole-grain goodness, making this a satisfying vegetarian option; leave out added sweetener if you prefer the fruit to lead.
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
1.31g
MONOUNSATURATED
1.85g
POLYUNSATURATED
1.07g
Omega 6:3 ratio 13.9:1
Above the ideal 4:1 (13.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.