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Protein pancake Calories
High-protein pancake
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Protein pancake has 220 calories. It contains 20 g of carbs, 16.5 g of protein, 8 g of fat and 3 g of fiber. Its 220 mg of Phosphorus covers 31% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Protein pancake Nutrition Facts
Selected: 100 g
220
KCAL / 100G
Carbs
20g
· 7% DV
Protein
16.5g
· 33% DV
Fat
8g
· 10% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 37% · Protein 30% · Fat 33%
Protein pancake nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 220 kcal | |
| Total fat | 8 g | 10% |
| Saturated fat | 2.1 g | 11% |
| Trans fat | 0.05 g | |
| Sodium | 320 mg | 14% |
| Total carbohydrate | 20 g | 7% |
| Fiber | 3 g | 11% |
| Protein | 16.5 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 Serving of Protein pancake?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 264 kcal |
| 1 piece (small) | 45 g | 99 kcal |
| 1 piece (large) | 70 g | 154 kcal |
| 100 g | 100 g | 220 kcal |
| 2 piece (medium) | 100 g | 220 kcal |
| 1 cup (chopped) | 140 g | 308 kcal |
| 3 piece (large) | 150 g | 330 kcal |
| 4 piece (jumbo) | 200 g | 440 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Protein pancake
How do you make a protein pancake?
A protein pancake is made by mixing eggs, milk, flour or oats, and optionally protein powder into a batter. Cook small portions in a lightly greased pan over medium heat, turning each pancake when bubbles appear and the edges look set.
Do you need protein powder to make a protein pancake?
No, protein powder is not required to make a protein pancake. Eggs, milk, yogurt, or cottage cheese can add protein to a batter; if you do use powder, add extra liquid gradually because it can make the batter thick.
Why is my protein pancake rubbery?
A protein pancake often turns rubbery when it is overmixed or cooked for too long. Stir the batter just until combined and cook over moderate heat, flipping once the edges set so the inside cooks without drying out.
How do you make protein pancakes fluffy?
To make protein pancakes fluffy, add a little baking powder and avoid pressing them down in the pan. Keep the batter fairly thick, let it rest briefly, and cook over medium heat so the centers have time to rise and set.
Are protein pancakes healthy?
Protein pancakes can be a nourishing breakfast, especially when served with fruit or plain yogurt. Their overall nutritional value depends on the recipe and toppings: large amounts of syrup, chocolate spread, or sweetened sauces can make the meal more dessert-like.
Can protein pancakes help with weight loss?
Protein pancakes do not cause weight loss on their own, but they can make a filling breakfast. Choose fruit or plain yogurt as toppings and keep rich add-ons modest; a pancake covered in sweet sauces may be less filling for its overall energy.
Can you freeze protein pancakes?
Yes, protein pancakes freeze well. Let them cool completely, place baking paper between pancakes so they do not stick together, and store them in a sealed freezer-safe container. Reheat them in a toaster, pan, or microwave before serving.
Are protein pancakes good to eat after a workout?
Yes, protein pancakes can be a convenient post-workout meal, particularly when served with fruit or yogurt. They provide both protein and carbohydrates; if you are eating them after exercise, make sure the portion is substantial enough to satisfy your hunger.
What toppings go well with protein pancakes?
Protein pancakes pair well with berries, sliced banana, plain yogurt, nut butter, or a small drizzle of honey. Fruit and yogurt add freshness and contrast with the warm pancake; use sweet sauces sparingly if you want the toppings to stay light.
Can you meal-prep protein pancakes for the week?
Yes, you can cook protein pancakes ahead and refrigerate them in an airtight container for a few days. Cool them before storing, then reheat only the amount you plan to eat; freezing extra portions works better for longer storage.
Protein pancake Vitamins & Minerals
Vitamins
Biotin
6µg · 20% DV
B2
0.22mg · 17% DV
B12
0.35µg · 15% DV
B3
1.8mg · 11% DV
Minerals
Phosphorus
220mg · 31% DV
Selenium
14µg · 25% DV
Manganese
0.35mg · 15% DV
Calcium
140mg · 14% DV
Sodium
320mg · 14% DV
Potassium ⭐
210mg · 6% DV
Protein pancake Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein pancake
To burn the 220 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.
What is Protein pancake?
A protein pancake is a griddle-cooked pancake made with a batter boosted with ingredients such as protein powder, eggs or yoghurt. Recipes vary: oats or flour and milk may also be included, so the name does not point to one fixed formula. It is a modern, protein-focused take on the familiar pancake rather than a dish with a single regional origin.
Soft and lightly fluffy, it is often served for breakfast or as a post-workout snack, topped with fruit, yoghurt or a little syrup. It has a notably high protein content, with 16.5 g per 100 g. For a lighter serving, pair it with fresh fruit and use sweet toppings sparingly.
How Nutritious Is 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
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 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 Protein pancake Contain Allergens?
Contains these allergens:
Which Diets Is 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
Protein pancake Fat Profile
SATURATED
2.1g
MONOUNSATURATED
2.5g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 20:1
Above the ideal 4:1 (20:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.