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Mulberry oat pancake Calories

Source of fiber, whole grains, and antioxidants

In season: Spring · Summer

CALORIES · 100 G

187kcal

GI

52medium

POTASSIUM · 100 G

178mg

FIBER · 100 G

4.1g

Quick answer

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.

Mulberry oat pancake Nutrition Facts

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%

Mulberry oat pancake nutrition facts table · 1 piece (medium) (90 g)

NutrientAmount% DV
Calories168 kcal
Total fat5.2 g7%
Saturated fat1.31 g7%
Trans fat0.03 g
Sodium198 mg9%
Total carbohydrate25 g9%
Fiber3.7 g13%
Protein6.4 g13%

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 Mulberry oat pancake?

ServingAmountCalories
1 piece (medium)90 g168 kcal
1 piece (mini)45 g84 kcal
1 piece (small)65 g122 kcal
100 g100 g187 kcal
1 piece (large)125 g234 kcal
1 piece (jumbo)165 g309 kcal
2 piece (double)180 g337 kcal
1 serving (medium)180 g337 kcal
3 piece (triple)270 g505 kcal

Calculated from 187 calories per 100 g.

Frequently Asked Questions About Mulberry oat pancake

How do you make a mulberry oat pancake?

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.

Should you use fresh or dried mulberries in a mulberry oat pancake?

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.

Can you make a mulberry oat pancake with frozen mulberries?

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.

Do you need to blend the oats for a mulberry oat pancake?

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.

Why does a mulberry oat pancake fall apart when you flip it?

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.

Can you make a mulberry oat pancake without eggs?

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.

How can you keep a mulberry oat pancake from turning soggy?

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.

What toppings go well with a mulberry oat pancake?

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.

How should you store and reheat a mulberry oat pancake?

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.

Can you freeze mulberry oat pancakes?

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.

Mulberry oat pancake Vitamins & Minerals

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

Mulberry oat pancake Glycemic Index

GLYCEMIC INDEX

52
Medium
0 Low5570100

GLYCEMIC LOAD

10.8
Medium

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

How to Burn Off Mulberry oat pancake

To burn the 168 calories in 1 piece (medium) (90 g):

🚶

42min

Walking (5 km/h)

🏃

17min

Running (8 km/h)

🚴

23min

Cycling

🏊

20min

Swimming

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

What is Mulberry oat pancake?

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.

How Nutritious Is Mulberry oat pancake?

Nutrient density

High

61/ 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

52/ 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.

Is Mulberry oat pancake Processed?

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.

Does Mulberry oat pancake Contain Allergens?

Contains these allergens:

Gluten yes
Dairy yes
Eggs yes
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Mulberry oat 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

Mulberry oat pancake Fat Profile

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.