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Peanut Butter Pancakes
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
100 g of Peanut Butter Pancakes has 320 calories. It contains 36 g of carbs, 10 g of protein, 15 g of fat and 2.8 g of fiber. Its 0.2 mg of Copper covers 20% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 100 g
320
KCAL / 100G
Carbs
36g
· 13% DV
Protein
10g
· 20% DV
Fat
15g
· 19% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 45% · Protein 13% · Fat 42%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 320 kcal | |
| Total fat | 15 g | 19% |
| Saturated fat | 2.7 g | 14% |
| Trans fat | 0.05 g | |
| Sodium | 310 mg | 13% |
| Total carbohydrate | 36 g | 13% |
| Fiber | 2.8 g | 10% |
| Protein | 10 g | 20% |
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 serving (medium) | 120 g | 384 kcal |
| 1 piece (small) | 50 g | 160 kcal |
| 1 piece (large) | 75 g | 240 kcal |
| 100 g | 100 g | 320 kcal |
| 2 piece (medium) | 100 g | 320 kcal |
| 3 piece (large) | 150 g | 480 kcal |
| 1 serving (large) | 180 g | 576 kcal |
| 4 piece (jumbo) | 200 g | 640 kcal |
Calculated from 320 calories per 100 g.
Mix flour, milk, egg, baking powder, and peanut butter into a thick but pourable batter. Cook small portions in a lightly greased skillet over medium heat, flipping when bubbles appear and the edges begin to look set.
Peanut butter pancakes can turn dense if the batter is overmixed or contains too much peanut butter. Stir only until the dry ingredients are incorporated, and loosen a very thick batter with a splash of milk.
Yes, natural peanut butter works in peanut butter pancakes. Stir it thoroughly first, since oil often separates in the jar; if the batter becomes stiff, add a little milk until it pours easily.
Banana, berries, and sliced apple pair especially well with peanut butter pancakes. A spoonful of yogurt or a drizzle of maple syrup also works; add toppings after cooking so the pancakes brown evenly.
Yes, you can make peanut butter pancakes without eggs by using a mashed banana or a prepared egg substitute to help bind the batter. The pancakes may be softer, so flip them only after the edges look set.
Yes, crunchy peanut butter gives peanut butter pancakes small nutty pieces and a little extra texture. Stir the jar well before measuring, and avoid adding extra chopped nuts if you want the pancakes to stay easy to flip.
Use a preheated nonstick skillet and a thin coating of oil or butter to keep peanut butter pancakes from sticking. Cook over medium heat rather than high heat, which can brown the outside before the center cooks.
It is better to mix peanut butter pancake batter shortly before cooking. The baking powder starts working once wet ingredients are added, so overnight batter may produce flatter pancakes; you can measure the dry ingredients ahead instead.
Reheat peanut butter pancakes briefly in a covered skillet over low heat or in the microwave with a slightly damp paper towel over them. This keeps them soft; add fresh toppings after reheating.
Yes, peanut butter pancakes can work before a workout because their flour-based batter provides carbohydrates and the peanut butter adds staying power. Have them early enough to feel comfortable while exercising, rather than immediately before training.
Vitamins
Vitamin E
2.4mg · 16% DV
Biotin
4µg · 13% DV
B3
2.1mg · 13% DV
B1
0.12mg · 10% DV
Minerals
Copper
0.18mg · 20% DV
Phosphorus
120mg · 17% DV
Manganese
0.36mg · 16% DV
Sodium
310mg · 13% DV
Potassium ⭐
180mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 320 calories in 100 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.
Peanut Butter Pancakes are fluffy, pan-cooked pancakes made with peanut butter stirred into the batter or spread between the cooked layers. They are an American-style breakfast favourite, combining a soft, tender crumb with the roasted, savoury-sweet taste of peanuts. They are often served warm with fruit, syrup or extra peanut butter.
Enjoy them as a filling breakfast or brunch, whether you are making a weekend stack at home or ordering pancakes at a café. The flour and peanut butter make them energy-dense, with 10 g of protein per 100 g. For a less sweet serving, skip extra syrup and add fresh berries or sliced banana.
Low
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 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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not 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
SATURATED
2.7g
MONOUNSATURATED
7.2g
POLYUNSATURATED
3.4g
Omega 6:3 ratio 77.5:1
Above the ideal 4:1 (77.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.