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Protein Pancake Calories
High protein, low sugar, ideal for athletes and fitness breakfast.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Protein Pancake (70 g) has 147 calories. That works out to 210 calories per 100 g. It contains 15.4 g of carbs, 12.6 g of protein, 3.5 g of fat and 2.1 g of fiber. Its 112 mg of Phosphorus covers 16% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Protein Pancake Nutrition Facts
Selected: 1 piece (medium) · 70 g
147
KCAL / 70G
Carbs
15.4g
· 6% DV
Protein
12.6g
· 25% DV
Fat
3.5g
· 4% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 43% · Protein 35% · Fat 22%
Protein Pancake nutrition facts table · 1 piece (medium) (70 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 147 kcal | |
| Total fat | 3.5 g | 4% |
| Saturated fat | 0.84 g | 4% |
| Trans fat | 0 g | |
| Sodium | 175 mg | 8% |
| Total carbohydrate | 15.4 g | 6% |
| Fiber | 2.1 g | 8% |
| Protein | 12.6 g | 25% |
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 Protein Pancake?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 70 g | 147 kcal |
| 1 piece (small) | 50 g | 105 kcal |
| 1 serving (medium) | 70 g | 147 kcal |
| 100 g | 100 g | 210 kcal |
| 1 piece (large) | 100 g | 210 kcal |
| 1 serving (large) | 120 g | 252 kcal |
| 2 piece (double) | 140 g | 294 kcal |
| 1 pack (jumbo) | 200 g | 420 kcal |
| 3 piece (triple) | 210 g | 441 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Protein Pancake
How do you make a Protein Pancake?
A Protein Pancake is made by mixing pancake ingredients such as eggs and milk with a protein source, often protein powder or yogurt. Cook small portions in a lightly greased pan over medium-low heat, turning when the edges set.
Why are my Protein Pancakes dry and rubbery?
Protein Pancakes can turn dry or rubbery when the batter contains too much protein powder or is overmixed. Add liquid gradually until the batter is pourable, and cook over moderate heat only until the center is set.
Can you make Protein Pancakes without protein powder?
Yes, you can make Protein Pancakes without protein powder by using protein-rich ingredients such as eggs, Greek yogurt, or cottage cheese in the batter. The texture and protein content will differ from a powder-based version.
Can you use oats instead of flour in a Protein Pancake?
Yes, oats can replace some or all of the flour in a Protein Pancake. Blend them first for a smoother texture, and allow the batter to rest briefly so the oats absorb liquid before cooking.
Why do Protein Pancakes fall apart when you flip them?
Protein Pancakes often fall apart if they are flipped before the underside has set, or if the batter is too thin. Wait until the edges look firm and bubbles appear, then turn each pancake carefully with a wide spatula.
Can you meal-prep Protein Pancakes for the week?
Yes, cooked Protein Pancakes can be prepared ahead and refrigerated in a sealed container for a few days. For longer storage, freeze them with parchment between each pancake, then reheat only the portions you plan to eat.
What toppings go well with a Protein Pancake?
Berries, sliced banana, yogurt, nut butter, and a little syrup all pair well with a Protein Pancake. Fruit and yogurt add freshness, while nut butter makes the topping richer and more filling.
Can Protein Pancakes replace a protein shake after a workout?
Yes, a Protein Pancake can serve as a post-workout food instead of a shake if it provides a convenient meal or snack for you. Pair it with fruit or another carbohydrate source if you want a more substantial recovery meal.
Can you make a Protein Pancake in the microwave?
Yes, you can cook Protein Pancake batter in a microwave-safe mug or dish, though the result is more cake-like than a skillet pancake. Use a shallow dish for more even cooking and check that the center is fully set.
Why does my Protein Pancake taste chalky?
A Protein Pancake can taste chalky when the protein powder has a strong flavor or does not mix smoothly into the batter. Sift the powder, mix it with the wet ingredients first, and add cinnamon, vanilla, or fruit to improve the flavor.
Protein Pancake Vitamins & Minerals
Vitamins
Biotin
4.2µg · 14% DV
B12
0.28µg · 12% DV
B2
0.13mg · 10% DV
B1
0.11mg · 9% DV
Minerals
Phosphorus
112mg · 16% DV
Selenium
4.9µg · 9% DV
Calcium
84mg · 8% DV
Zinc
0.84mg · 8% DV
Sodium
175mg · 8% DV
Potassium ⭐
147mg · 4% DV
Protein Pancake Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein Pancake
To burn the 147 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 Protein Pancake?
A protein pancake is a fitness-minded take on the familiar pancake, made with batter formulated to provide more protein. Recipes vary, but may include flour, eggs, milk or a scoop of protein powder; it is a modern adaptation rather than a dish tied to one traditional region.
It is commonly served for breakfast or after a workout, especially in North America and the UK, with fruit, yoghurt or nut butter. The texture is usually soft and cake-like, and it offers plenty of protein with relatively little sugar. For a lighter topping, choose fresh berries or sliced banana instead of syrup; yoghurt makes a simple, filling accompaniment.
How Nutritious Is Protein 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
High
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 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 Protein Pancake Contain Allergens?
Contains these allergens:
Which Diets Is 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
Protein Pancake Fat Profile
SATURATED
0.84g
MONOUNSATURATED
1.26g
POLYUNSATURATED
0.84g
Omega 6:3 ratio 5.3:1
Above the ideal 4:1 (5.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.