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Oat protein pancake Calories
High protein, fiber-rich, low sugar, filling
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Oat protein pancake (80 g) has 148 calories. That works out to 185 calories per 100 g. It contains 16.8 g of carbs, 11.2 g of protein, 4.2 g of fat and 3.3 g of fiber. Its 0.5 mg of Manganese covers 21% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Oat protein pancake Nutrition Facts
Selected: 1 piece (medium) · 80 g
148
KCAL / 80G
Carbs
16.8g
· 6% DV
Protein
11.2g
· 22% DV
Fat
4.2g
· 5% DV
Fiber
3.3g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 45% · Protein 30% · Fat 25%
Oat protein pancake nutrition facts table · 1 piece (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 148 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.96 g | 5% |
| Trans fat | 0.01 g | |
| Sodium | 168 mg | 7% |
| Total carbohydrate | 16.8 g | 6% |
| Fiber | 3.3 g | 12% |
| Protein | 11.2 g | 22% |
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 Oat protein pancake?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 80 g | 148 kcal |
| 1 piece (mini) | 35 g | 65 kcal |
| 1 piece (small) | 50 g | 93 kcal |
| 100 g | 100 g | 185 kcal |
| 1 piece (large) | 120 g | 222 kcal |
| 1 serving (medium) | 120 g | 222 kcal |
| 2 piece (double) | 160 g | 296 kcal |
| 1 serving (large) | 200 g | 370 kcal |
| 3 piece (jumbo) | 240 g | 444 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Oat protein pancake
How do you make an oat protein pancake fluffy?
To make an oat protein pancake fluffier, avoid overmixing the batter and let it rest briefly so the oats absorb liquid. Cook it over medium heat and flip only when the edges look set; too much protein powder can make the texture dense.
Can you make an oat protein pancake without protein powder?
Yes, you can make an oat protein pancake without protein powder. Eggs and milk or yogurt can provide protein, while oats form the base; the final protein content will vary by recipe and ingredient amounts.
Why does my oat protein pancake fall apart when I flip it?
An oat protein pancake often falls apart because the batter is too thin or the first side has not cooked enough to hold together. Let the batter rest, add a little more oats if needed, and wait until the edges look firm before flipping.
What toppings go well with an oat protein pancake?
Fresh berries, sliced banana, or plain yogurt pair well with an oat protein pancake. For extra richness, add a small spoonful of nut butter; sweet syrups and chocolate spreads work too but add more sugar.
Is an oat protein pancake a good breakfast for keeping you full?
Yes, an oat protein pancake can make a filling breakfast because it combines protein with fiber. Pair it with fruit or plain yogurt for a more complete meal, and keep sugary toppings modest if you want to limit added sugar.
Can you freeze oat protein pancakes?
Yes, cooked oat protein pancakes can be frozen. Let them cool completely, separate them with baking paper so they do not stick, and store them in an airtight container; reheat thoroughly before serving.
Why is my oat protein pancake rubbery or dry?
An oat protein pancake can turn rubbery or dry if it is overcooked, overmixed, or made with too much protein powder. Mix just until combined and cook over moderate heat; add a little more milk or yogurt if the batter is unusually thick.
Is an oat protein pancake good to eat after a workout?
Yes, an oat protein pancake can be a convenient post-workout meal because it provides protein and carbohydrates. Add fruit or yogurt if you want a more substantial recovery meal, rather than relying on a sweet topping alone.
How should you store leftover oat protein pancakes?
Store leftover oat protein pancakes in a covered container in the refrigerator once they have cooled, and reheat them thoroughly before eating. Because recipes often contain eggs or dairy, do not leave cooked pancakes at room temperature for an extended time.
Can people with diabetes eat oat protein pancakes?
People with diabetes may include oat protein pancakes in a meal plan, but serving size and toppings such as syrup or sweetened spreads can affect blood glucose. A clinician or dietitian can help fit them to individual medication and meal plans.
Oat protein pancake Vitamins & Minerals
Vitamins
Biotin
4.96µg · 17% DV
B1
0.15mg · 13% DV
B12
0.28µg · 12% DV
B2
0.14mg · 11% DV
Minerals
Manganese
0.49mg · 21% DV
Phosphorus
128mg · 18% DV
Copper
0.14mg · 16% DV
Selenium
7.36µg · 13% DV
Sodium
168mg · 7% DV
Potassium ⭐
176mg · 5% DV
Oat protein pancake Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oat protein pancake
To burn the 148 calories in 1 piece (medium) (80 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 Oat protein pancake?
An Oat protein pancake is a pan-cooked pancake made with oats and usually eggs, with recipes sometimes adding milk, yoghurt or another protein-rich ingredient. It is a modern breakfast or snack rather than a dish tied to one particular region, and the exact ingredients vary from kitchen to kitchen.
The texture is generally soft and hearty, with a mild oat flavour. Serve it warm with fruit, yoghurt or a little nut butter; it also works as a filling breakfast before a busy morning. Its oats contribute fibre, while the other ingredients can make it more protein-rich than a plain pancake; it provides 14 g of protein per 100 g. For a lighter topping, choose fresh berries or yoghurt instead of a sugary syrup.
How Nutritious Is Oat 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
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 Oat 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 Oat protein pancake Contain Allergens?
Contains these allergens:
Which Diets Is Oat 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
Oat protein pancake Fat Profile
SATURATED
0.96g
MONOUNSATURATED
1.36g
POLYUNSATURATED
0.88g
Omega 6:3 ratio 9.7:1
Above the ideal 4:1 (9.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.