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Sugar-free protein pancake Calories
High-protein, sugar-free fitness pancake
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sugar-free protein pancake (80 g) has 182 calories. That works out to 228 calories per 100 g. It contains 14.9 g of carbs, 16.3 g of protein, 6.5 g of fat and 3.4 g of fiber. Its 196.8 mg of Phosphorus covers 28% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Sugar-free protein pancake Nutrition Facts
Selected: 1 piece (medium) · 80 g
182
KCAL / 80G
Carbs
14.9g
· 5% DV
Protein
16.3g
· 33% DV
Fat
6.5g
· 8% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 33% · Protein 36% · Fat 31%
Sugar-free protein pancake nutrition facts table · 1 piece (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 182 kcal | |
| Total fat | 6.5 g | 8% |
| Saturated fat | 1.68 g | 8% |
| Trans fat | 0.02 g | |
| Sodium | 248 mg | 11% |
| Total carbohydrate | 14.9 g | 5% |
| Fiber | 3.4 g | 12% |
| Protein | 16.3 g | 33% |
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 Sugar-free protein pancake?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 80 g | 182 kcal |
| 1 piece (small) | 45 g | 103 kcal |
| 100 g | 100 g | 228 kcal |
| 1 cup (diced) | 110 g | 251 kcal |
| 1 piece (large) | 120 g | 274 kcal |
| 1 serving (medium) | 150 g | 342 kcal |
| 2 piece (double) | 160 g | 365 kcal |
| 1 serving (large) | 220 g | 502 kcal |
| 3 piece (triple) | 240 g | 547 kcal |
Calculated from 228 calories per 100 g.
Frequently Asked Questions About Sugar-free protein pancake
How do you make a sugar-free protein pancake fluffy?
A sugar-free protein pancake turns out fluffier when you use a leavening agent, avoid overmixing, and cook the batter soon after mixing. Keep the heat moderate and flip when bubbles appear and the edges begin to look set, rather than pressing the pancake down.
Why is my sugar-free protein pancake rubbery?
A sugar-free protein pancake often becomes rubbery when it is overcooked or contains too much protein powder for the amount of liquid. Protein powder firms up as it cooks, so use a moderately warm pan and take the pancake off as soon as its centre is set.
What protein powder works best in a sugar-free protein pancake?
Whey protein powder usually gives a sugar-free protein pancake a softer texture, while some plant-based powders make it denser or drier. Unflavoured or vanilla powder is easy to use; adjust the liquid gradually because different brands absorb it differently.
Can you make a sugar-free protein pancake without banana?
Yes, a sugar-free protein pancake can be made without banana. Banana adds moisture and sweetness, so replace its moisture with milk or yogurt and add a little leavening for lift; expect a less sweet result unless you add fruit or a suitable sweetener.
Can you make a sugar-free protein pancake with only protein powder and eggs?
Yes, a sugar-free protein pancake can be made with just protein powder and eggs, but it is likely to be denser and more eggy than a version with flour or oats. Add a splash of milk if the batter is too thick to spread in the pan.
How do you keep a sugar-free protein pancake from sticking to the pan?
Use a well-heated nonstick pan and lightly grease it before cooking a sugar-free protein pancake. Protein-rich batter can stick before it sets, so let the first side cook fully and release the edges gently with a thin spatula instead of flipping it too early.
Can you meal-prep and freeze sugar-free protein pancakes?
Yes, cooked sugar-free protein pancakes can be refrigerated in a covered container or frozen with baking paper between them. Reheat them in a pan, toaster, or microwave until warm; cool them before packing so trapped steam does not make them soggy.
What can you put on a sugar-free protein pancake?
Fresh berries, plain yogurt, cinnamon, or nut butter are good toppings for a sugar-free protein pancake. Syrups and sweetened spreads can add sugar, so choose toppings according to whether you want the finished meal to remain sugar-free.
Is a sugar-free protein pancake a good post-workout meal?
Yes, a sugar-free protein pancake can work after a workout because it provides protein. Pair it with fruit or another carbohydrate source if you also want to replenish energy, and choose a portion that feels comfortable after exercising.
Does a sugar-free protein pancake help with weight loss?
A sugar-free protein pancake can fit into a weight-loss eating plan and may be filling because it contains protein. It does not cause weight loss by itself, and generous toppings such as nut butter or syrup can make the meal more energy-dense.
Sugar-free protein pancake Vitamins & Minerals
Vitamins
Biotin
6.4µg · 21% DV
B2
0.22mg · 17% DV
B3
2.48mg · 16% DV
B12
0.34µg · 14% DV
Minerals
Phosphorus
197mg · 28% DV
Selenium
14µg · 25% DV
Calcium
134mg · 13% DV
Manganese
0.27mg · 12% DV
Sodium
248mg · 11% DV
Potassium ⭐
204mg · 6% DV
Sugar-free protein pancake Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sugar-free protein pancake
To burn the 182 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 Sugar-free protein pancake?
A sugar-free protein pancake is a pan-cooked pancake made with protein powder mixed into the batter, without added sugar. Recipes vary, but the batter may also include familiar pancake ingredients such as eggs, milk or yoghurt, and flour; the protein powder affects both the flavour and texture.
It works as a breakfast or snack, served warm with fruit, yoghurt or nut butter, or enjoyed plain. In many places, pancakes are a weekend breakfast favourite, while this higher-protein version also suits a quick post-workout meal. It provides substantial protein and some fibre. For a lighter serving, cook it in a non-stick pan with little or no added fat and top it with fresh berries rather than a rich sauce.
How Nutritious Is Sugar-free protein pancake?
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
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 Sugar-free 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 Sugar-free protein pancake Contain Allergens?
Contains these allergens:
Which Diets Is Sugar-free 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
Sugar-free protein pancake Fat Profile
SATURATED
1.68g
MONOUNSATURATED
2g
POLYUNSATURATED
1.36g
Omega 6:3 ratio 19.3:1
Above the ideal 4:1 (19.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.