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Speculoos-flavored protein pancake Calories
A protein-rich pancake flavored with speculoos spice or flavoring.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Speculoos-flavored protein pancake has 220 calories. It contains 27 g of carbs, 20 g of protein, 5.5 g of fat and 7 g of fiber. Its 210 mg of Phosphorus covers 30% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Speculoos-flavored protein pancake Nutrition Facts
Selected: 100 g
220
KCAL / 100G
Carbs
27g
· 10% DV
Protein
20g
· 40% DV
Fat
5.5g
· 7% DV
Fiber
7g
· 25% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 45% · Protein 34% · Fat 21%
Speculoos-flavored protein pancake nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 220 kcal | |
| Total fat | 5.5 g | 7% |
| Saturated fat | 1.8 g | 9% |
| Trans fat | 0.03 g | |
| Sodium | 380 mg | 17% |
| Total carbohydrate | 27 g | 10% |
| Fiber | 7 g | 25% |
| Protein | 20 g | 40% |
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 Speculoos-flavored protein pancake?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 100 g | 220 kcal |
| 1 piece (small) | 60 g | 132 kcal |
| 100 g | 100 g | 220 kcal |
| 1 piece (large) | 140 g | 308 kcal |
| 1 serving (medium) | 150 g | 330 kcal |
| 1 cup (chopped) | 160 g | 352 kcal |
| 2 piece (medium) | 200 g | 440 kcal |
| 1 serving (large) | 220 g | 484 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Speculoos-flavored protein pancake
What does a speculoos-flavored protein pancake taste like?
A speculoos-flavored protein pancake typically has a sweet, warmly spiced taste reminiscent of cinnamon biscuits. The intensity varies by recipe or product, and the flavor name alone does not mean it contains speculoos biscuits or spread.
Is a speculoos-flavored protein pancake good for weight loss?
A speculoos-flavored protein pancake can fit into a weight-loss meal plan, and its protein may help make breakfast more satisfying. Toppings such as syrup, chocolate spread, or whipped cream can add substantially to the overall meal.
How is a speculoos-flavored protein pancake different from a regular pancake?
A speculoos-flavored protein pancake provides more protein than many traditional pancake recipes and has a distinctive spiced-biscuit flavor. Its ingredients and texture can differ too, so it may be denser or less fluffy than a plain pancake.
Does a speculoos-flavored protein pancake contain actual speculoos cookies or spread?
Not necessarily; “speculoos-flavored” describes the taste, not a guaranteed ingredient. A speculoos-flavored protein pancake may use spice, flavoring, cookie pieces, or spread, depending on the recipe or product.
What toppings go well with a speculoos-flavored protein pancake?
Fresh banana, berries, or plain yogurt pair well with a speculoos-flavored protein pancake because their mild flavors complement its warm spice notes. Nut butter is another option, while extra syrup or cookie spread makes the topping sweeter.
Can you make a speculoos-flavored protein pancake at home?
Yes, you can make a speculoos-flavored protein pancake at home by adding speculoos spice to a protein-rich pancake batter. Add liquid gradually, since protein powder can thicken batter, and cook the pancakes over moderate heat.
Can you eat a speculoos-flavored protein pancake before a workout?
Yes, a speculoos-flavored protein pancake can be eaten before exercise if it suits your appetite and timing. Its carbohydrates provide fuel, while the protein contributes to the meal; a large portion just before training may feel heavy.
Does a speculoos-flavored protein pancake need to be refrigerated?
Yes, refrigerate cooked speculoos-flavored protein pancakes in a covered container once they have cooled. Reheat them in a pan or microwave before eating; leaving cooked pancakes at room temperature for an extended period is not recommended.
Can you freeze a speculoos-flavored protein pancake?
Yes, cooked speculoos-flavored protein pancakes can be frozen. Cool them first, separate the pancakes with baking paper, and place them in a sealed freezer-safe container; thaw and reheat them when you are ready to eat.
Can people with diabetes eat a speculoos-flavored protein pancake?
People with diabetes may be able to include a speculoos-flavored protein pancake, but its carbohydrate and sugar content can affect blood glucose. A diabetes care professional can help determine how it fits into an individual meal plan.
Speculoos-flavored protein pancake Vitamins & Minerals
Vitamins
B2
0.32mg · 25% DV
Biotin
5µg · 17% DV
B1
0.18mg · 15% DV
B12
0.35µg · 15% DV
Minerals
Phosphorus
210mg · 30% DV
Selenium
15µg · 27% DV
Sodium
380mg · 17% DV
Manganese
0.35mg · 15% DV
Potassium ⭐
240mg · 7% DV
Speculoos-flavored protein pancake Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Speculoos-flavored protein pancake
To burn the 220 calories in 100 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 Speculoos-flavored protein pancake?
A Speculoos-flavored protein pancake is a modern take on the familiar griddled pancake, with protein added to the batter and the warm, caramel-like spice flavor associated with speculoos biscuits. Those biscuits are especially associated with Belgium and the Netherlands; this pancake is a flavored variation rather than a traditional regional dish.
It is usually soft and lightly fluffy, and works for breakfast or a snack with coffee or tea. Add fruit or yoghurt for a fresher topping, or enjoy it plain when you want something quick. Its defining nutritional feature is its protein content: one 100 g serving provides 20 g of protein. Pairing it with fruit makes for a simple, balanced plate.
How Nutritious Is Speculoos-flavored 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 Speculoos-flavored 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 Speculoos-flavored protein pancake Contain Allergens?
Contains these allergens:
Which Diets Is Speculoos-flavored 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
Speculoos-flavored protein pancake Fat Profile
SATURATED
1.8g
MONOUNSATURATED
2.1g
POLYUNSATURATED
1g
Omega 6:3 ratio 10.6:1
Above the ideal 4:1 (10.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.