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Soufflé pancake Calories
Fluffy, airy sweet pancake
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Soufflé pancake (90 g) has 198 calories. That works out to 220 calories per 100 g. It contains 25.6 g of carbs, 6.1 g of protein, 8 g of fat and 0.7 g of fiber. Its 11.7 µg of Selenium covers 21% of the Daily Value. Its glycemic index is 67 (medium), so it raises blood sugar at a moderate pace.
Soufflé pancake Nutrition Facts
Selected: 1 piece (medium) · 90 g
198
KCAL / 90G
Carbs
25.6g
· 9% DV
Protein
6.1g
· 12% DV
Fat
8g
· 10% 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 52% · Protein 12% · Fat 36%
Soufflé pancake nutrition facts table · 1 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 198 kcal | |
| Total fat | 8 g | 10% |
| Saturated fat | 2.43 g | 12% |
| Trans fat | 0.07 g | |
| Sodium | 216 mg | 9% |
| Total carbohydrate | 25.6 g | 9% |
| Fiber | 0.7 g | 3% |
| Protein | 6.1 g | 12% |
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 Medium Soufflé pancake?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 198 kcal |
| 1 piece (small) | 55 g | 121 kcal |
| 100 g | 100 g | 220 kcal |
| 1 cup (chopped) | 120 g | 264 kcal |
| 1 piece (large) | 130 g | 286 kcal |
| 1 serving (medium) | 150 g | 330 kcal |
| 2 piece (double) | 180 g | 396 kcal |
| 1 serving (large) | 220 g | 484 kcal |
| 3 piece (triple) | 270 g | 594 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Soufflé pancake
What makes a soufflé pancake so fluffy?
A soufflé pancake gets its airy height from whipped egg whites folded into the batter. Gentle folding keeps the foam intact, while slow cooking helps the center set without flattening the pancake.
How do you make soufflé pancakes at home?
To make soufflé pancakes, mix the yolks with the batter ingredients, whip the whites separately, then gently fold them together. Cook portions over low heat in a covered pan until set.
Why do soufflé pancakes deflate?
Soufflé pancakes deflate when the egg-white foam loses too much air or the pancakes are handled before they set. Fold the whites in gently and turn each pancake only once its base is stable.
Are soufflé pancakes Japanese?
Soufflé pancakes are best known as a Japanese-style pancake, popularized by cafés in Japan. They use a light, egg-white-based batter and are thicker and airier than ordinary pancakes.
Can you make soufflé pancakes without a ring mold?
Yes, you can make soufflé pancakes without a ring mold. Spoon the batter into tall mounds in a nonstick pan, keep the heat low, and cover the pan so the centers cook through.
How do you stop soufflé pancakes from burning before the middle cooks?
Cook soufflé pancakes over low heat with a lid on; high heat browns the outside before the thick center has time to set. A heavy pan can also help distribute heat more evenly.
What toppings go well with soufflé pancakes?
Fresh berries, sliced fruit, whipped cream, yogurt, honey, and maple syrup all pair well with soufflé pancakes. Add toppings just before serving so the pancakes do not become soggy.
Can you prepare soufflé pancake batter ahead of time?
It is best to cook soufflé pancakes soon after mixing the batter. The whipped egg whites gradually lose their air, so batter stored for later will make flatter, less delicate pancakes.
Can soufflé pancakes be reheated?
Yes, you can reheat soufflé pancakes gently in a covered pan or microwave, but they will lose some of their original height. Avoid overheating, which can make their soft centers rubbery.
Are soufflé pancakes the same as a Dutch baby?
No, soufflé pancakes and Dutch babies are different dishes. Soufflé pancakes are cooked as individual thick rounds on a stovetop, while a Dutch baby is baked as one large, puffed pancake in a pan.
Soufflé pancake Vitamins & Minerals
Vitamins
Biotin
5.4µg · 18% DV
B2
0.2mg · 15% DV
B12
0.25µg · 10% DV
B5
0.5mg · 10% DV
Minerals
Selenium
12µg · 22% DV
Phosphorus
99mg · 14% DV
Sodium
216mg · 9% DV
Calcium
79mg · 8% DV
Potassium ⭐
104mg · 3% DV
Soufflé pancake Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Soufflé pancake
To burn the 198 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.
What is Soufflé pancake?
A Soufflé pancake is a tall, tender pancake associated with Japan’s café scene. Its batter is made with familiar pancake ingredients, while whipped egg whites are folded in to create the airy rise; it is cooked gently so the centre stays soft.
The result is lightly sweet, springy and almost custardy, often served with fruit, cream, butter or syrup. In Japan it is a popular café treat, and elsewhere it is commonly found on brunch menus or made at home for a special breakfast. It is mostly a carbohydrate-based sweet, with 28.4 g of carbohydrate per 100 g. For a lighter serving, go easy on the syrup and add fresh fruit.
How Nutritious Is Soufflé pancake?
Nutrient density
Low
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
Low
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 Soufflé 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 Soufflé pancake Contain Allergens?
Contains these allergens:
Which Diets Is Soufflé 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
Soufflé pancake Fat Profile
SATURATED
2.43g
MONOUNSATURATED
2.79g
POLYUNSATURATED
1.08g
Omega 6:3 ratio 23.8:1
Above the ideal 4:1 (23.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.