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Pan-cooked savory pancake/fritter, typically flour-and-egg based with vegetables
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Savory fritter-style pancake (90 g) has 167 calories. That works out to 185 calories per 100 g. It contains 18.1 g of carbs, 5.6 g of protein, 7.8 g of fat and 1.6 g of fiber. Its 10.8 µg of Selenium covers 20% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 90 g
167
KCAL / 90G
Carbs
18.1g
· 7% DV
Protein
5.6g
· 11% DV
Fat
7.8g
· 10% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 14% · Fat 42%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 167 kcal | |
| Total fat | 7.8 g | 10% |
| Saturated fat | 1.53 g | 8% |
| Trans fat | 0.03 g | |
| Sodium | 288 mg | 13% |
| Total carbohydrate | 18.1 g | 7% |
| Fiber | 1.6 g | 6% |
| Protein | 5.6 g | 11% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 167 kcal |
| 1 tablespoon (grated) | 18 g | 33 kcal |
| 1 piece (mini) | 30 g | 56 kcal |
| 1 piece (small) | 45 g | 83 kcal |
| 100 g | 100 g | 185 kcal |
| 1 cup (shredded) | 110 g | 204 kcal |
| 1 serving (medium) | 120 g | 222 kcal |
| 1 piece (large) | 140 g | 259 kcal |
| 2 piece (double) | 180 g | 333 kcal |
| 1 serving (large) | 220 g | 407 kcal |
Calculated from 185 calories per 100 g.
A savory fritter-style pancake is usually made with flour, egg and chopped or grated vegetables. The exact ingredients vary by recipe; herbs, cheese or spices can also be mixed into the batter.
A savory fritter-style pancake holds together better when excess moisture is removed from the vegetables and the batter is not too loose. Let the first side set and brown before flipping it, and use a wide spatula.
Yes, zucchini works well in a savory fritter-style pancake, but it releases a lot of water. Grate it, squeeze out the liquid, then mix it with the batter so the pancake cooks through instead of turning soggy.
A savory fritter-style pancake contains vegetables or other savory mix-ins, while a regular pancake is usually a plain batter often served with sweet toppings. The savory version is commonly cooked as a thinner pancake or as smaller, thicker fritters.
For a crispier savory fritter-style pancake, remove moisture from the vegetables, avoid overcrowding the pan and cook in a thin layer with a little oil. Let each side brown before turning, rather than pressing down on the pancake.
Yes, you can make a savory fritter-style pancake without eggs by using a suitable binder, such as a mixture of flour and water or a plant-based egg alternative. The texture may be more delicate, so flip it only after it has set.
Grated zucchini, carrot and potato, along with chopped spinach or spring onion, all work in a savory fritter-style pancake. Squeeze moisture from watery vegetables and chop leafy additions finely so the batter cooks evenly.
A savory fritter-style pancake pairs well with a fresh salad, plain yogurt or a tangy dipping sauce. Serve it as a light meal, or add soup or another side dish when you want a more substantial lunch or dinner.
Yes, a savory fritter-style pancake can be baked in a greased oven dish. Spread the mixture in an even layer and bake until the centre is set and the surface is browned; a deep layer may need longer to cook through.
Store leftover savory fritter-style pancakes in a covered container in the refrigerator once they have cooled, and eat them within a few days. Reheat them in a pan or oven to bring back some crispness.
Vitamins
Biotin
4.68µg · 16% DV
Vitamin K
12.6µg · 11% DV
B2
0.11mg · 8% DV
B1
0.1mg · 8% DV
Minerals
Selenium
11µg · 20% DV
Sodium
288mg · 13% DV
Phosphorus
86mg · 12% DV
Manganese
0.22mg · 10% DV
Potassium ⭐
131mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 167 calories in 1 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.
Savory fritter-style pancake describes a flexible, home-style batter rather than one dish with a single regional origin. It is usually made with flour and egg, often mixed with grated courgette or other vegetables, herbs and seasoning, then spooned into a pan and cooked until set. The mixture can be thin like a pancake or thicker and closer to a fritter.
Expect a browned exterior and a tender middle. Serve it hot for breakfast, as a snack, or as a light meal; yoghurt or a fresh herb sauce makes a good accompaniment. It provides energy mainly from its flour, with some protein from the egg, while the vegetables add flavour and texture. A non-stick pan and a modest amount of oil keep it lighter.
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.
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.
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.
Contains these allergens:
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
SATURATED
1.53g
MONOUNSATURATED
3.06g
POLYUNSATURATED
1.98g
Omega 6:3 ratio 34.2:1
Above the ideal 4:1 (34.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.