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Small protein pancake Calories
High-protein, small portion pancake
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (small) of Small protein pancake (40 g) has 119 calories. That works out to 298 calories per 100 g. It contains 8 g of carbs, 16.7 g of protein, 2.7 g of fat and 0.7 g of fiber. Its 84 mg of Phosphorus covers 12% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Small protein pancake Nutrition Facts
Selected: 1 piece (small) · 40 g
119
KCAL / 40G
Carbs
8g
· 3% DV
Protein
16.7g
· 33% DV
Fat
2.7g
· 3% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 26% · Protein 54% · Fat 20%
Small protein pancake nutrition facts table · 1 piece (small) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 119 kcal | |
| Total fat | 2.7 g | 3% |
| Saturated fat | 0.84 g | 4% |
| Trans fat | 0.01 g | |
| Sodium | 128 mg | 6% |
| Total carbohydrate | 8 g | 3% |
| Fiber | 0.7 g | 3% |
| Protein | 16.7 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 Small protein pancake?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (small) | 40 g | 119 kcal |
| 1 piece (extra small) | 30 g | 89 kcal |
| 2 piece (double) | 80 g | 238 kcal |
| 1 cup (diced) | 90 g | 268 kcal |
| 100 g | 100 g | 298 kcal |
| 1 serving (medium) | 100 g | 298 kcal |
| 3 piece (triple) | 120 g | 358 kcal |
| 1 serving (large) | 160 g | 477 kcal |
| 4 piece (jumbo) | 160 g | 477 kcal |
Calculated from 298 calories per 100 g.
Frequently Asked Questions About Small protein pancake
What is a small protein pancake?
A small protein pancake is a processed, small-format pancake made to provide more protein than a standard pancake. Ingredients and preparation vary by product, so the name describes the style rather than one fixed recipe.
Are small protein pancakes good after a workout?
Yes, a small protein pancake can be part of a post-workout meal because it provides protein. Pair it with fruit or another source of carbohydrates if you want a more substantial recovery meal.
How do you keep small protein pancakes fluffy?
To keep small protein pancakes fluffy, avoid overmixing the batter and cook them over moderate heat. Flip once bubbles appear and the edges begin to set; pressing them down with a spatula can make them dense.
Why are small protein pancakes dry or rubbery?
Small protein pancakes can turn dry or rubbery if they are overcooked or the batter is mixed too much. Protein-rich batters may firm up quickly, so use moderate heat and take them off the pan as soon as they are cooked through.
Can you make small protein pancakes without protein powder?
Yes, you can make small protein pancakes without protein powder, though the protein content will depend on the other ingredients. Eggs, Greek yogurt, or cottage cheese can add protein to homemade batter; a ready-made product may use a different formula.
What toppings go well with small protein pancakes?
Small protein pancakes pair well with fresh berries, sliced banana, yogurt, or nut butter. These toppings add flavor and texture; choose the amount of syrup or sweet spread to suit how sweet you want the meal.
Can you meal-prep small protein pancakes for the week?
Yes, small protein pancakes can be made ahead and refrigerated in a sealed container. Let them cool before storing, then reheat only the portion you plan to eat; follow the package directions if you are using a ready-made product.
Can you freeze small protein pancakes?
Yes, small protein pancakes freeze well. Cool them completely, place parchment between pancakes to keep them separate, and store them in an airtight freezer-safe container. Reheat them in a pan, toaster, or microwave until hot.
Are small protein pancakes a good breakfast for weight loss?
They can fit into a weight-loss breakfast, and their protein may help some people feel satisfied. Small protein pancakes do not cause weight loss on their own; toppings and the rest of the meal matter too.
Do small protein pancakes cook differently from regular pancakes?
Often, yes: small protein pancakes may brown or firm up faster than regular pancakes because their batter can have a different composition. Cook them over moderate heat and check that the center is set before removing them.
Small protein pancake Vitamins & Minerals
Vitamins
Biotin
2.4µg · 8% DV
B2
0.09mg · 7% DV
B12
0.14µg · 6% DV
B3
0.72mg · 5% DV
Minerals
Phosphorus
84mg · 12% DV
Selenium
5.6µg · 10% DV
Calcium
72mg · 7% DV
Sodium
128mg · 6% DV
Potassium ⭐
72mg · 2% DV
Small protein pancake Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Small protein pancake
To burn the 119 calories in 1 piece (small) (40 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 Small protein pancake?
A small protein pancake is a compact take on the familiar pancake, made with batter enriched with protein-rich ingredients. Recipes vary: they may use eggs and dairy, with flour and sometimes added protein powder. It is a modern variation rather than a dish tied to one particular regional tradition.
Expect a soft, slightly fluffy texture and a mild, often gently sweet flavour. It works for breakfast or as a snack, served warm with fruit, yoghurt or nut butter; toppings can be kept simple so they do not overwhelm the pancake. Its standout nutritional feature is its high protein content for a small portion. Pair it with fresh fruit for a lighter meal, or add yoghurt when you want something more filling.
How Nutritious Is Small 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 Small 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 Small protein pancake Contain Allergens?
Contains these allergens:
Which Diets Is Small 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
Small protein pancake Fat Profile
SATURATED
0.84g
MONOUNSATURATED
1.04g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 21.3:1
Above the ideal 4:1 (21.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.