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Whole-grain pancake with fiber and plant protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Whole einkorn wheat pancake (60 g) has 113 calories. That works out to 188 calories per 100 g. It contains 22.3 g of carbs, 3.8 g of protein, 1 g of fat and 3.1 g of fiber. Its 1.2 mg of Manganese covers 53% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 60 g
113
KCAL / 60G
Carbs
22.3g
· 8% DV
Protein
3.8g
· 8% DV
Fat
1g
· 1% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 79% · Protein 13% · Fat 8%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 113 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.16 g | 1% |
| Trans fat | 0 g | |
| Sodium | 126 mg | 5% |
| Total carbohydrate | 22.3 g | 8% |
| Fiber | 3.1 g | 11% |
| Protein | 3.8 g | 8% |
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) | 60 g | 113 kcal |
| 1 piece (small) | 35 g | 66 kcal |
| 1 piece (thin) | 45 g | 85 kcal |
| 1 piece (thick) | 75 g | 141 kcal |
| 1 piece (large) | 85 g | 160 kcal |
| 100 g | 100 g | 188 kcal |
| 2 piece (double) | 120 g | 226 kcal |
| 1 serving (large) | 150 g | 282 kcal |
| 3 piece (triple) | 180 g | 338 kcal |
Calculated from 188 calories per 100 g.
Karakılçık tam buğdaylı akıtma is a thin Turkish griddle pancake made with whole-grain flour from karakılçık, a traditional local wheat variety. It can be served plain or folded around a savory filling, and it is distinct from a fluffy American-style pancake.
Mix Karakılçık whole-wheat flour with a liquid such as water or milk, plus egg and salt if desired, until pourable. Spread a thin layer in a lightly oiled hot pan and turn it once the edges look set and lift easily.
Yes. Karakılçık akıtma has a more pronounced wheat flavor and a heartier texture than pancakes made with refined white flour, because its flour includes the whole grain. Its flavor pairs well with both savory fillings and simple sweet toppings.
Yes, Karakılçık akıtma can work as a wrap when cooked thin and kept flexible. Fill it with cooked vegetables, cheese, eggs, or meat, then fold or roll it; avoid overfilling, which can split the pancake.
Karakılçık akıtma can turn dense if the batter is too thick or gummy if the pancake is undercooked. Add liquid until the batter pours easily, spread it thinly, and cook each side until set rather than stacking uncooked batter in the pan.
Cheese with herbs, cooked potato, sautéed greens, and seasoned meat all work well in Karakılçık akıtma. Use fillings that are already cooked and not watery so the thin pancake stays intact and does not become soggy.
Yes, you can make Karakılçık akıtma without eggs by mixing the flour with water or plant-based milk and salt. The pancakes may be a little less flexible, so make them slightly thicker and turn them carefully once the first side has set.
Store leftover Karakılçık akıtma in a covered container in the refrigerator for about three days. Let the pancakes cool before packing them, and reheat them in a pan or microwave until hot before serving.
Yes, Karakılçık akıtma freezes well. Cool the pancakes completely, separate them with baking paper, and seal them in a freezer-safe container; thaw before reheating so they warm evenly without tearing.
Reheat Karakılçık akıtma briefly in a covered pan over low heat, or wrap it in a slightly damp paper towel before microwaving. Heating it uncovered for too long can dry the thin edges before the center is warm.
Vitamins
B3
1.74mg · 11% DV
B1
0.11mg · 9% DV
Biotin
2.52µg · 8% DV
B5
0.31mg · 6% DV
Minerals
Manganese
1.23mg · 53% DV
Selenium
12µg · 22% DV
Copper
0.15mg · 17% DV
Phosphorus
111mg · 16% DV
Sodium
126mg · 5% DV
Potassium ⭐
108mg · 3% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 113 calories in 1 piece (medium) (60 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.
The whole einkorn wheat pancake listed here is best understood as a Turkish-style akıtma: a thin, pan-cooked pancake made with whole-grain Karakılçık flour, from a traditional local wheat variety. The pourable batter may be loosened with water or milk, depending on the recipe.
Its soft texture and gently nutty, grain-forward flavour work with savoury toppings such as cheese and herbs, or with honey or jam. In Turkey it is often served at breakfast with tea; elsewhere, it also makes an easy wrap or light meal. Whole-grain flour contributes fibre and plant protein. For a lighter version, use little oil in the pan and pair it with vegetables.
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 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.
Contains these allergens:
Vegan
✓ 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
0.16g
MONOUNSATURATED
0.17g
POLYUNSATURATED
0.34g
Omega 6:3 ratio 15.5:1
Above the ideal 4:1 (15.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.