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Oat pancake with cheese Calories
Protein-rich oat-based pancake with cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Oat pancake with cheese (120 g) has 262 calories. That works out to 218 calories per 100 g. It contains 22.3 g of carbs, 14.9 g of protein, 12.5 g of fat and 2.8 g of fiber. Its 285.6 mg of Phosphorus covers 41% of the Daily Value. Its glycemic index is 49 (low), so it raises blood sugar slowly.
Oat pancake with cheese Nutrition Facts
Selected: 1 piece (medium) · 120 g
262
KCAL / 120G
Carbs
22.3g
· 8% DV
Protein
14.9g
· 30% DV
Fat
12.5g
· 16% 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 34% · Protein 23% · Fat 43%
Oat pancake with cheese nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 262 kcal | |
| Total fat | 12.5 g | 16% |
| Saturated fat | 4.92 g | 25% |
| Trans fat | 0.14 g | |
| Sodium | 384 mg | 17% |
| Total carbohydrate | 22.3 g | 8% |
| Fiber | 2.8 g | 10% |
| Protein | 14.9 g | 30% |
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 pancake with cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 262 kcal |
| 1 piece (thin) | 55 g | 120 kcal |
| 1 piece (small) | 70 g | 153 kcal |
| 1 serving (half) | 90 g | 196 kcal |
| 100 g | 100 g | 218 kcal |
| 1 cup (shredded) | 130 g | 283 kcal |
| 1 piece (thick) | 145 g | 316 kcal |
| 1 piece (large) | 180 g | 392 kcal |
| 1 serving (double) | 240 g | 523 kcal |
Calculated from 218 calories per 100 g.
Frequently Asked Questions About Oat pancake with cheese
How do you make an oat pancake with cheese?
Blend oats into a fine flour, then mix with egg and milk to make a pourable batter; fold in the cheese and cook in a lightly greased pan over medium heat. Flip once the underside is set so the pancake holds together.
What cheese works best in an oat pancake with cheese?
A melting cheese such as cheddar or mozzarella gives an oat pancake with cheese a stretchy center, while feta makes it saltier and more crumbly. If using a salty cheese, taste the batter before adding extra salt.
Can you make an oat pancake with cheese using rolled oats?
Yes. Blend rolled oats into a flour-like texture for a smoother batter, or leave them whole for a more textured pancake. Letting the batter stand briefly helps whole oats absorb liquid and makes the pancake easier to cook.
Why does an oat pancake with cheese turn soggy?
An oat pancake with cheese can turn soggy when the batter is too wet or the pancake is stacked while still steaming. Drain watery vegetables, cook over moderate heat until set, and let each pancake rest briefly before stacking.
How do you keep an oat pancake with cheese from sticking to the pan?
Preheat a nonstick pan and lightly grease it before adding the oat pancake with cheese batter. Wait until the edges look set before flipping; turning it too soon can make it stick or tear, especially when the cheese begins to melt.
Can you add vegetables to an oat pancake with cheese?
Yes. Spinach, spring onion, grated courgette, or chopped herbs pair well with an oat pancake with cheese. Squeeze excess water from courgette and chop additions finely, so they mix into the batter instead of making the center wet or difficult to cook.
Can you prepare oat pancakes with cheese ahead of time?
Yes, you can cook oat pancakes with cheese ahead and refrigerate them for a few days in a covered container once cooled. Reheat them in a pan or microwave; a pan helps restore some firmness to the outside.
Can you freeze an oat pancake with cheese?
Yes, cooked oat pancakes with cheese can be frozen. Cool them completely, separate them with parchment so they do not stick together, and store them in an airtight container. Thaw in the refrigerator or reheat from frozen until hot throughout.
What can you serve with an oat pancake with cheese?
Serve an oat pancake with cheese with sliced tomatoes, greens, or a simple salad for a savory meal. Fresh fruit also works alongside it at breakfast, while a salty cheese filling usually pairs best with mild rather than heavily seasoned sides.
Is an oat pancake with cheese a good post-workout meal?
An oat pancake with cheese can work after exercise because it provides protein and carbohydrates in a convenient meal. Add fruit or vegetables according to your appetite; the pancake alone is not a special recovery food, and hydration and overall meals also matter.
Oat pancake with cheese Vitamins & Minerals
Vitamins
Biotin
7.2µg · 24% DV
B12
0.58µg · 24% DV
B2
0.26mg · 20% DV
B5
0.74mg · 15% DV
Minerals
Phosphorus
286mg · 41% DV
Manganese
0.74mg · 32% DV
Selenium
16µg · 29% DV
Calcium
202mg · 20% DV
Sodium
384mg · 17% DV
Potassium ⭐
204mg · 6% DV
Oat pancake with cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oat pancake with cheese
To burn the 262 calories in 1 piece (medium) (120 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 pancake with cheese?
Oat pancake with cheese is a savoury, pan-cooked pancake made with oats or oat flour and cheese. The cheese may be mixed into the batter or folded in as it cooks, and the recipe is easy to adapt to the cheese you have on hand.
It works well for breakfast or brunch, served hot with tomatoes, greens or a simple salad; it can also make a quick lunch. Its oats and cheese give it a notably protein-rich character, with 12.4 g of protein per 100 g. For a lighter plate, use a modest amount of cooking oil and pair it with plenty of fresh vegetables.
How Nutritious Is Oat pancake with cheese?
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 Oat pancake with cheese 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 pancake with cheese Contain Allergens?
Contains these allergens:
Which Diets Is Oat pancake with cheese 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
Oat pancake with cheese Fat Profile
SATURATED
4.92g
MONOUNSATURATED
3.72g
POLYUNSATURATED
1.32g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.