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Pancake (with protein powder, rice flour, egg, apple) Calories
High-protein pancake made with rice flour, egg, apple, and protein powder
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Pancake (with protein powder, rice flour, egg, apple) (80 g) has 128 calories. That works out to 160 calories per 100 g. It contains 17.6 g of carbs, 8.8 g of protein, 2.8 g of fat and 1.4 g of fiber. Its 88 mg of Phosphorus covers 13% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Pancake (with protein powder, rice flour, egg, apple) Nutrition Facts
Selected: 2 piece (medium) · 80 g
128
KCAL / 80G
Carbs
17.6g
· 6% DV
Protein
8.8g
· 18% DV
Fat
2.8g
· 4% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 27% · Fat 19%
Pancake (with protein powder, rice flour, egg, apple) nutrition facts table · 2 piece (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 128 kcal | |
| Total fat | 2.8 g | 4% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 144 mg | 6% |
| Total carbohydrate | 17.6 g | 6% |
| Fiber | 1.4 g | 5% |
| Protein | 8.8 g | 18% |
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 Pancake (with protein powder, rice flour, egg, apple)?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 80 g | 128 kcal |
| 1 piece (small) | 40 g | 64 kcal |
| 1 piece (thick) | 60 g | 96 kcal |
| 2 piece (thin) | 60 g | 96 kcal |
| 100 g | 100 g | 160 kcal |
| 1 serving (medium) | 100 g | 160 kcal |
| 3 piece (large) | 120 g | 192 kcal |
| 4 piece (jumbo) | 160 g | 256 kcal |
Calculated from 160 calories per 100 g.
Frequently Asked Questions About Pancake (with protein powder, rice flour, egg, apple)
How do you make a protein powder, rice flour, egg and apple pancake?
Whisk the egg, mix in the protein powder and rice flour, then fold in grated apple. Cook small portions in a lightly greased pan over medium-low heat, turning when the edges look set. Lower heat helps the middle cook without overbrowning.
Why does a protein powder, rice flour, egg and apple pancake turn out rubbery?
Too much protein powder or cooking it for too long can make this pancake rubbery. Measure the powder rather than adding extra, keep the pan at medium-low heat, and take the pancake off as soon as the center is cooked.
Should you grate or chop the apple for a rice flour and protein powder pancake?
Grated apple blends evenly into the batter and softens as the pancake cooks. Small diced pieces also work, but large chunks can make the pancake harder to flip and leave unevenly cooked spots.
What kind of protein powder works best in a rice flour, egg and apple pancake?
Whey or plant-based protein powder can both work, but they absorb liquid differently and may change the batter’s thickness. Mix the batter before adjusting it, and remember that flavored powder will affect the apple’s taste.
Can you replace rice flour in a protein powder and apple pancake?
Yes. Oat flour or all-purpose flour can replace rice flour, though the texture and flavor will change. Add the substitute gradually and stop when the batter is thick but still easy to spoon into the pan.
Can you make a protein powder, rice flour and apple pancake without egg?
Yes, but the egg helps bind this pancake, so an egg-free version may be more delicate when flipped. A prepared egg replacer can help hold it together; cook smaller pancakes and turn them only after the edges set.
Can you make protein powder, rice flour, egg and apple pancake batter ahead of time?
It is better to cook the pancakes ahead than to leave the mixed batter sitting. The grated apple releases moisture and the rice flour can thicken the mixture; stir cooked pancakes briefly in a pan when ready to serve.
What toppings go well with a protein powder, rice flour, egg and apple pancake?
Plain yogurt, fresh berries, or a small spoonful of nut butter pair well with this apple pancake. The apple already adds sweetness, so syrup is optional; adding a lot can overpower the fruit flavor.
How long does a cooked protein powder, rice flour, egg and apple pancake keep in the fridge?
Store cooked pancakes in a sealed container in the refrigerator for up to three days. Let them cool before packing, then reheat until hot in a pan or microwave rather than leaving them at room temperature.
Can you freeze a protein powder, rice flour, egg and apple pancake?
Yes. Cool the cooked pancakes completely, separate them with parchment paper, and freeze them in a sealed container. Reheat from frozen in a toaster, pan, or microwave until warmed through.
Pancake (with protein powder, rice flour, egg, apple) Vitamins & Minerals
Vitamins
Biotin
3.6µg · 12% DV
B2
0.11mg · 8% DV
B12
0.17µg · 7% DV
B5
0.34mg · 7% DV
Minerals
Phosphorus
88mg · 13% DV
Selenium
6µg · 11% DV
Manganese
0.18mg · 8% DV
Sodium
144mg · 6% DV
Potassium ⭐
96mg · 3% DV
Pancake (with protein powder, rice flour, egg, apple) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pancake (with protein powder, rice flour, egg, apple)
To burn the 128 calories in 2 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 Pancake (with protein powder, rice flour, egg, apple)?
These pancakes combine protein powder, rice flour, egg and apple in a home-style variation on familiar griddle pancakes. The apple can be grated into the batter or folded in as small pieces, bringing gentle sweetness and a soft, moist texture.
They work well for breakfast or a filling snack, served warm with yogurt, fresh fruit or a little cinnamon. The protein powder gives them a notably higher-protein profile than a basic pancake; each 100 g provides 11 g of protein. For a lighter topping, choose fruit or plain yogurt rather than syrup. Since protein powders vary, the flavour and sweetness can differ from one batch to another.
How Nutritious Is Pancake (with protein powder, rice flour, egg, apple)?
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
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 Pancake (with protein powder, rice flour, egg, apple) 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 Pancake (with protein powder, rice flour, egg, apple) Contain Allergens?
Contains these allergens:
Which Diets Is Pancake (with protein powder, rice flour, egg, apple) Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Pancake (with protein powder, rice flour, egg, apple) Fat Profile
SATURATED
0.72g
MONOUNSATURATED
0.96g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.