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Green Protein Pancake Calories
High-protein, fiber-rich green pancake made with protein powder and spinach or matcha.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Green Protein Pancake (90 g) has 153 calories. That works out to 170 calories per 100 g. It contains 16.2 g of carbs, 14.4 g of protein, 3.6 g of fat and 3.2 g of fiber. Its 58.5 µg of Vitamin K covers 49% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Green Protein Pancake Nutrition Facts
Selected: 2 piece (medium) · 90 g
153
KCAL / 90G
Carbs
16.2g
· 6% DV
Protein
14.4g
· 29% DV
Fat
3.6g
· 5% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 37% · Fat 21%
Green Protein Pancake nutrition facts table · 2 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 153 kcal | |
| Total fat | 3.6 g | 5% |
| Saturated fat | 0.99 g | 5% |
| Trans fat | 0 g | |
| Sodium | 234 mg | 10% |
| Total carbohydrate | 16.2 g | 6% |
| Fiber | 3.2 g | 11% |
| Protein | 14.4 g | 29% |
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 Green Protein Pancake?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 90 g | 153 kcal |
| 1 piece (small) | 45 g | 77 kcal |
| 1 piece (thick) | 60 g | 102 kcal |
| 2 piece (thin) | 70 g | 119 kcal |
| 100 g | 100 g | 170 kcal |
| 1 serving (large) | 120 g | 204 kcal |
| 3 piece (large) | 135 g | 230 kcal |
| 4 piece (jumbo) | 180 g | 306 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Green Protein Pancake
How do you make a Green Protein Pancake?
Make a Green Protein Pancake by blending eggs, milk or yogurt, protein powder, flour or oats, and spinach or matcha into a smooth batter. Cook small portions in a lightly greased pan over medium heat, turning once the edges set.
Why does a Green Protein Pancake turn out rubbery?
A Green Protein Pancake can turn rubbery if the batter contains too much protein powder, is overmixed, or cooks for too long. Mix just until combined and cook over medium heat, removing each pancake as soon as it is set.
Should you make a Green Protein Pancake with spinach or matcha?
You can make a Green Protein Pancake with either spinach or matcha. Spinach gives it a mild, vegetal flavor, while matcha adds a distinct tea taste. Blend spinach thoroughly into the batter to avoid leafy bits and uneven cooking.
What protein powder works best in a Green Protein Pancake?
Vanilla or unflavored protein powder works well in a Green Protein Pancake; whey, soy, and pea powders are common options. If your powder is already sweetened, use less added sweetener, and loosen a thick batter with a little milk.
How do you stop a Green Protein Pancake from sticking to the pan?
To stop a Green Protein Pancake from sticking, preheat a nonstick pan and lightly grease it before adding the batter. Keep the heat at medium and wait until the edges look set before flipping, rather than moving the pancake too soon.
What toppings go well on a Green Protein Pancake?
Yogurt, berries, sliced banana, and nut butter all pair well with a Green Protein Pancake. For a savory version, try avocado or cottage cheese; add toppings after cooking so the pancake stays easy to flip and serve.
Can you make Green Protein Pancakes ahead of time?
Yes, you can make Green Protein Pancakes ahead of time. Let them cool completely, place them in a sealed container in the refrigerator, and reheat them in a pan or microwave when ready to eat.
Can you freeze a Green Protein Pancake?
Yes, a Green Protein Pancake freezes well. Cool the pancakes completely, separate them with parchment paper, and store them in a freezer-safe container; reheat from frozen in a toaster, pan, or microwave.
Why is a Green Protein Pancake green?
A Green Protein Pancake gets its color from green ingredients such as spinach or matcha, not from a special type of flour. Spinach usually changes the color without making the flavor strongly vegetal when blended into the batter.
Is a Green Protein Pancake a good breakfast?
Yes, a Green Protein Pancake can make a filling breakfast, especially when served with fruit or yogurt. Its protein and fiber contribute to a more substantial meal, while toppings such as syrup or sweetened spreads can add considerable sweetness.
Green Protein Pancake Vitamins & Minerals
Vitamins
Vitamin K
58.5µg · 49% DV
B12
0.63µg · 26% DV
Biotin
6.3µg · 21% DV
Vitamin A
162µg · 18% DV
Minerals
Phosphorus
153mg · 22% DV
Manganese
0.33mg · 14% DV
Copper
0.12mg · 13% DV
Selenium
6.3µg · 11% DV
Sodium
234mg · 10% DV
Potassium ⭐
216mg · 6% DV
Green Protein Pancake Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green Protein Pancake
To burn the 153 calories in 2 piece (medium) (90 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 Green Protein Pancake?
A green protein pancake is a modern take on the familiar pancake, with protein powder and either spinach or matcha blended into the batter. It is not tied to one traditional cuisine: the green colour and flavour depend on which ingredient is used. Cooked in small rounds on a pan, it is usually soft, with spinach giving a mild taste and matcha adding a more herbal note.
It works for breakfast or brunch, served with fruit, yoghurt, or a little syrup; tea or coffee makes an easy pairing. Its nutritional profile is notably protein-forward, with 16 g of protein per 100 g, alongside some fibre. For a less sweet plate, top it with fresh berries and plain yoghurt rather than a generous pour of syrup.
How Nutritious Is Green 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 Green 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 Green Protein Pancake Contain Allergens?
Contains these allergens:
Which Diets Is Green Protein Pancake 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
Green Protein Pancake Fat Profile
SATURATED
0.99g
MONOUNSATURATED
1.08g
POLYUNSATURATED
0.63g
Omega 6:3 ratio 4.2:1
Above the ideal 4:1 (4.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.