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Protein Pancake Calories
High-protein breakfast pancake
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Protein Pancake (90 g) has 198 calories. That works out to 220 calories per 100 g. It contains 19.8 g of carbs, 16.2 g of protein, 5.4 g of fat and 2.3 g of fiber. Its 144 mg of Phosphorus covers 21% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Protein Pancake Nutrition Facts
Selected: 2 piece (medium) · 90 g
198
KCAL / 90G
Carbs
19.8g
· 7% DV
Protein
16.2g
· 32% DV
Fat
5.4g
· 7% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 41% · Protein 34% · Fat 25%
Protein Pancake nutrition facts table · 2 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 198 kcal | |
| Total fat | 5.4 g | 7% |
| Saturated fat | 1.35 g | 7% |
| Trans fat | 0 g | |
| Sodium | 279 mg | 12% |
| Total carbohydrate | 19.8 g | 7% |
| Fiber | 2.3 g | 8% |
| Protein | 16.2 g | 32% |
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) | 90 g | 198 kcal |
| 1 piece (mini) | 30 g | 66 kcal |
| 1 piece (small) | 45 g | 99 kcal |
| 1 piece (thick) | 60 g | 132 kcal |
| 2 piece (thin) | 70 g | 154 kcal |
| 100 g | 100 g | 220 kcal |
| 1 serving (large) | 120 g | 264 kcal |
| 3 piece (large) | 135 g | 297 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Protein Pancake
How do you make a protein pancake?
Mix eggs, milk, flour or oats, and protein powder into a batter, then cook small portions in a lightly greased pan over medium-low heat. Flip when bubbles appear on top; cooking gently helps keep the center tender.
What ingredients go into a protein pancake?
A protein pancake commonly contains eggs, milk, oats or flour, and protein powder. Banana, yogurt, and baking powder are optional additions that change its sweetness, texture, and rise; recipes vary depending on whether protein powder is used.
Why does a protein pancake turn out dry or rubbery?
A protein pancake often turns dry or rubbery when it contains too much protein powder or is cooked for too long. Add a little milk or yogurt to loosen the batter and remove each pancake from the pan as soon as it is cooked through.
Can you make a protein pancake without protein powder?
Yes, you can make a protein pancake without protein powder by using eggs, milk, and yogurt for the protein and moisture, with oats or flour for structure. Its protein content and texture will differ from a version made with powder.
Do you need banana to make a protein pancake?
No, banana is not essential in a protein pancake. It adds sweetness and moisture, but yogurt or applesauce can help keep the batter soft instead. Add cinnamon or vanilla if you want extra flavor without using banana.
How do you make a protein pancake fluffy?
For a fluffier protein pancake, add a little baking powder and avoid overmixing the batter. Let it rest briefly, cook over medium-low heat, and flip when bubbles form on the surface so it has time to rise without burning.
What toppings go well with a protein pancake?
Fresh berries, sliced banana, yogurt, or a small spoonful of nut butter all pair well with a protein pancake. Choose toppings based on whether you want a sweeter or more filling breakfast; syrup and chocolate spreads make it more dessert-like.
Can you freeze protein pancakes?
Yes, cooked protein pancakes freeze well. Let them cool completely, separate them with parchment paper, and store them in an airtight container. Reheat from thawed in a pan or microwave; avoid overheating, which can make them tough.
How long does a protein pancake keep in the fridge?
A cooked protein pancake keeps for about three days in a covered container in the refrigerator. Cool it promptly after cooking, then reheat only what you plan to eat; a covered pan with a splash of water helps prevent it drying out.
Is a protein pancake good for weight loss?
A protein pancake can make breakfast more filling, which may help some people manage hunger, but it does not cause weight loss by itself. Large amounts of syrup, chocolate spread, or nut butter can make the finished meal substantially more energy-dense.
Protein Pancake Vitamins & Minerals
Vitamins
B12
0.45µg · 19% DV
Biotin
5.4µg · 18% DV
B2
0.2mg · 15% DV
B5
0.54mg · 11% DV
Minerals
Phosphorus
144mg · 21% DV
Sodium
279mg · 12% DV
Selenium
6.3µg · 11% DV
Calcium
99mg · 10% DV
Potassium ⭐
126mg · 4% 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 198 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 Protein Pancake?
A protein pancake is a modern, protein-enriched take on the familiar pancake rather than a dish tied to one traditional cuisine. The batter often combines flour or oats with eggs and milk, with protein powder, yoghurt or extra egg added in some versions. Recipes vary, so the texture can range from soft and fluffy to slightly denser than a regular pancake.
It is commonly served for breakfast, topped with fruit, yoghurt or a little syrup; savoury versions can be paired with vegetables or cheese. At 18 g of protein per 100 g, it makes a protein-rich breakfast option. For a lighter topping, try fresh berries and plain yoghurt instead of a generous pour of syrup.
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
— Not 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
1.35g
MONOUNSATURATED
1.89g
POLYUNSATURATED
1.17g
Omega 6:3 ratio 14.1:1
Above the ideal 4:1 (14.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.