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Vegetable buckwheat pancake Calories
Savory buckwheat pancake with vegetables, moderate fiber and balanced carbs
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Vegetable buckwheat pancake (90 g) has 151 calories. That works out to 168 calories per 100 g. It contains 21.7 g of carbs, 5.2 g of protein, 4.9 g of fat and 3.2 g of fiber. Its 0.5 mg of Manganese covers 20% of the Daily Value. Its glycemic index is 49 (low), so it raises blood sugar slowly.
Vegetable buckwheat pancake Nutrition Facts
Selected: 1 piece (medium) · 90 g
151
KCAL / 90G
Carbs
21.7g
· 8% DV
Protein
5.2g
· 10% DV
Fat
4.9g
· 6% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 14% · Fat 29%
Vegetable buckwheat pancake nutrition facts table · 1 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 151 kcal | |
| Total fat | 4.9 g | 6% |
| Saturated fat | 0.86 g | 4% |
| Trans fat | 0.02 g | |
| Sodium | 216 mg | 9% |
| Total carbohydrate | 21.7 g | 8% |
| Fiber | 3.2 g | 11% |
| Protein | 5.2 g | 10% |
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 Vegetable buckwheat pancake?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 151 kcal |
| 1 piece (small) | 55 g | 92 kcal |
| ½ cup (shredded) | 70 g | 118 kcal |
| 100 g | 100 g | 168 kcal |
| 1 piece (large) | 130 g | 218 kcal |
| 1 cup (shredded) | 140 g | 235 kcal |
| 1 serving (medium) | 150 g | 252 kcal |
| 2 piece (double) | 180 g | 302 kcal |
| 1 serving (large) | 240 g | 403 kcal |
| 3 piece (triple) | 270 g | 454 kcal |
Calculated from 168 calories per 100 g.
Frequently Asked Questions About Vegetable buckwheat pancake
How do you make a vegetable buckwheat pancake?
A vegetable buckwheat pancake is made by stirring finely chopped or grated vegetables into buckwheat pancake batter and cooking it in a pan. Remove excess moisture from watery vegetables first so the pancake holds together.
Why does my vegetable buckwheat pancake fall apart?
A vegetable buckwheat pancake usually falls apart when its batter is too wet or it is flipped before the underside sets. Drain watery vegetables, let the batter rest briefly, and turn the pancake only once it releases easily from the pan.
Is buckwheat in a vegetable buckwheat pancake actually wheat?
No. Despite its name, buckwheat is a seed, not a type of wheat. A vegetable buckwheat pancake gets its distinctive earthy flavor from buckwheat flour, which is different from ordinary wheat flour.
What vegetables work best in a vegetable buckwheat pancake?
Zucchini, spinach, grated carrot, scallions, and bell pepper all work well in a vegetable buckwheat pancake. Chop vegetables small, and squeeze moisture from zucchini or other watery additions so the batter does not become runny.
How do you keep a vegetable buckwheat pancake from sticking to the pan?
Use a well-heated nonstick or seasoned pan and lightly coat it with oil before cooking a vegetable buckwheat pancake. Let the first side set fully; trying to lift it too early is a common reason it sticks or tears.
What can you serve with a vegetable buckwheat pancake?
A vegetable buckwheat pancake pairs well with plain yogurt, a herbed yogurt dip, or a fresh salad. These savory sides complement buckwheat's earthy taste without making the meal overly heavy.
Can you make a vegetable buckwheat pancake without eggs?
Yes, you can make a vegetable buckwheat pancake without eggs by using a suitable egg-free binder, such as a flaxseed mixture, and allowing the batter time to thicken. The result may be more delicate, so cook smaller pancakes and flip carefully.
Can you freeze a vegetable buckwheat pancake?
Yes, cooked vegetable buckwheat pancakes freeze well. Cool them completely, place parchment between pieces to prevent sticking, and store them in an airtight container; reheat in a skillet or oven for a better texture.
How long does a vegetable buckwheat pancake keep in the fridge?
A cooked vegetable buckwheat pancake keeps for about 3 days in a covered container in the refrigerator. Reheat it until hot throughout, and avoid leaving leftovers at room temperature for an extended time.
Is a vegetable buckwheat pancake a good choice for people with diabetes?
A vegetable buckwheat pancake can fit into a diabetes-conscious meal, but its effect on blood sugar depends on the recipe, portion, and what accompanies it. Pairing it with protein-rich food can make the meal more balanced; individual glucose responses vary.
Vegetable buckwheat pancake Vitamins & Minerals
Vitamins
B3
1.44mg · 9% DV
B1
0.1mg · 8% DV
B6
0.13mg · 8% DV
Vitamin K
8.55µg · 7% DV
Minerals
Manganese
0.47mg · 20% DV
Copper
0.16mg · 18% DV
Phosphorus
119mg · 17% DV
Magnesium
52mg · 12% DV
Sodium
216mg · 9% DV
Potassium ⭐
189mg · 6% DV
Vegetable buckwheat pancake Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegetable buckwheat pancake
To burn the 151 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 Vegetable buckwheat pancake?
A Vegetable buckwheat pancake is a savoury pancake made with buckwheat flour and vegetables, usually bound into a batter with egg. It is a flexible home-style dish rather than a recipe tied to one particular region. Despite its name, buckwheat is not a type of wheat; its flour has a distinct, gently earthy flavour.
The pancake cooks up tender inside with a lightly browned surface. Serve it warm for breakfast or lunch, or as a simple supper with yoghurt, a crisp salad or a dip. It offers a moderate amount of fibre and balanced carbohydrates; each 100 g contains 5.8 g of protein. For a lighter version, use a non-stick pan with little oil and add extra vegetables.
How Nutritious Is Vegetable buckwheat pancake?
Nutrient density
High
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 Vegetable buckwheat pancake Processed?
NOVA 2
Minimally 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 Vegetable buckwheat pancake Contain Allergens?
Contains these allergens:
Which Diets Is Vegetable buckwheat pancake Good For?
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
Vegetable buckwheat pancake Fat Profile
SATURATED
0.86g
MONOUNSATURATED
1.85g
POLYUNSATURATED
1.08g
Omega 6:3 ratio 20.6:1
Above the ideal 4:1 (20.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.