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Protein pancake Calories
High-protein pancake typically made with protein powder
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Protein pancake (120 g) has 264 calories. That works out to 220 calories per 100 g. It contains 24 g of carbs, 21.6 g of protein, 9.6 g of fat and 3.6 g of fiber. Its 264 mg of Phosphorus covers 38% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Protein pancake Nutrition Facts
Selected: 2 piece (medium) · 120 g
264
KCAL / 120G
Carbs
24g
· 9% DV
Protein
21.6g
· 43% DV
Fat
9.6g
· 12% DV
Fiber
3.6g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 36% · Protein 32% · Fat 32%
Protein pancake nutrition facts table · 2 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 264 kcal | |
| Total fat | 9.6 g | 12% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0.06 g | |
| Sodium | 384 mg | 17% |
| Total carbohydrate | 24 g | 9% |
| Fiber | 3.6 g | 13% |
| Protein | 21.6 g | 43% |
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 Protein pancake?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 120 g | 264 kcal |
| 1 ounce (mini) | 28 g | 62 kcal |
| 1 piece (small) | 45 g | 99 kcal |
| 1 cup (diced) | 90 g | 198 kcal |
| 100 g | 100 g | 220 kcal |
| 1 serving (medium) | 150 g | 330 kcal |
| 3 piece (large) | 180 g | 396 kcal |
| 4 piece (jumbo) | 240 g | 528 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Protein pancake
How do you make protein pancakes?
To make protein pancakes, whisk eggs, milk, flour or oats, and protein powder into a smooth batter. Cook small portions in a lightly greased pan over medium-low heat, flipping when bubbles appear and the edges look set.
Can you make protein pancakes without protein powder?
Yes, protein pancakes can be made without protein powder. Use ingredients such as eggs, Greek yogurt, or cottage cheese instead; they change the batter’s texture, so adjust the liquid and add it gradually.
Why are protein pancakes dry or rubbery?
Protein pancakes often turn dry or rubbery when there is too much protein powder or they are overcooked. Measure the powder carefully, avoid overmixing the batter, and cook the pancakes over moderate heat until just done.
How do you make protein pancakes fluffy?
For fluffy protein pancakes, add baking powder and let the batter rest briefly before cooking. Use medium-low heat so the centers cook through without drying out, and avoid pressing the pancakes down with a spatula.
What can you put on protein pancakes?
Protein pancakes pair well with fresh berries, sliced banana, yogurt, nut butter, or a little maple syrup. For a less sweet topping, try Greek yogurt with fruit; add syrup or nut butter sparingly if you want to keep the meal lighter.
Can you make protein pancakes ahead and freeze them?
Yes, cooked protein pancakes can be made ahead. Cool them completely, refrigerate them in a sealed container, or freeze them with parchment between pancakes so they do not stick together; reheat until hot before serving.
Are protein pancakes good to eat after a workout?
Yes, protein pancakes can work as a post-workout meal because they provide protein along with carbohydrates. Add fruit or yogurt if you want a more complete meal, and choose a portion that suits your appetite.
Do protein pancakes help with weight loss?
Protein pancakes do not cause weight loss on their own, but their protein may help you feel full after breakfast. Toppings matter: generous amounts of syrup, chocolate spread, or nut butter can make the meal much more energy-dense.
Are protein pancakes healthy to eat every day?
Protein pancakes can be part of a balanced diet, but eating them every day is not necessary. Vary your breakfasts with foods such as eggs, oats, yogurt, and fruit to get a broader range of nutrients and flavors.
Can people with diabetes eat protein pancakes?
People with diabetes may be able to include protein pancakes, but toppings such as syrup and sweet spreads can affect blood glucose. Choose portions and pairings that fit your eating plan, and ask your clinician or dietitian for personal guidance.
Protein pancake Vitamins & Minerals
Vitamins
Biotin
7.2µg · 24% DV
B2
0.26mg · 20% DV
B12
0.42µg · 18% DV
B3
2.16mg · 14% DV
Minerals
Phosphorus
264mg · 38% DV
Selenium
17µg · 31% DV
Calcium
168mg · 17% DV
Sodium
384mg · 17% DV
Potassium ⭐
252mg · 7% 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 264 calories in 2 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 Protein pancake?
Protein pancake is a pan-cooked pancake made with protein powder in the batter, often alongside flour or oats, eggs and milk. It has the familiar soft, tender texture of a breakfast pancake, with a mild sweetness that varies by recipe. Serve it warm, plain or topped with fruit, yoghurt or a little nut butter.
It fits easily into a breakfast or brunch spread, whether you make it at home or choose it as a higher-protein option at a café. Its protein content is its main nutritional distinction: this version provides 18 g per 100 g. For a lighter topping, try fresh berries or sliced banana instead of syrup; a cup of tea or coffee makes a simple pairing.
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
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 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
2.52g
MONOUNSATURATED
3g
POLYUNSATURATED
2.16g
Omega 6:3 ratio 19.2:1
Above the ideal 4:1 (19.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.