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Protein-rich oat bran pancake with curd cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Oat bran pancake with curd cheese (90 g) has 158 calories. That works out to 176 calories per 100 g. It contains 13.6 g of carbs, 11.2 g of protein, 6.5 g of fat and 3.4 g of fiber. Its 0.9 mg of Manganese covers 41% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 90 g
158
KCAL / 90G
Carbs
13.6g
· 5% DV
Protein
11.2g
· 22% DV
Fat
6.5g
· 8% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 28% · Fat 38%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 158 kcal | |
| Total fat | 6.5 g | 8% |
| Saturated fat | 1.89 g | 9% |
| Trans fat | 0.03 g | |
| Sodium | 189 mg | 8% |
| Total carbohydrate | 13.6 g | 5% |
| Fiber | 3.4 g | 12% |
| Protein | 11.2 g | 22% |
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) | 90 g | 158 kcal |
| 1 piece (small) | 55 g | 97 kcal |
| 100 g | 100 g | 176 kcal |
| 1 piece (large) | 130 g | 229 kcal |
| 1 cup (shredded) | 140 g | 246 kcal |
| 1 serving (medium) | 150 g | 264 kcal |
| 2 piece (double) | 180 g | 317 kcal |
| 1 serving (large) | 240 g | 422 kcal |
| 3 piece (triple) | 270 g | 475 kcal |
Calculated from 176 calories per 100 g.
An oat bran pancake with curd cheese is usually made with oat bran, curd cheese and eggs, with a little liquid added if needed. The batter is mixed and cooked in a pan; recipes vary in seasoning and whether they are sweet or savoury.
Yes, cottage cheese can replace curd cheese in an oat bran pancake with curd cheese. Drain it first if it is wet, since excess liquid can make the batter loose and the pancake harder to flip.
An oat bran pancake with curd cheese can turn dry if the batter is too thick or it cooks for too long. Add liquid gradually if needed and cook over moderate heat, removing the pancake once it is set and lightly browned.
Yes, you can make an oat bran pancake with curd cheese without eggs, but it may be more fragile. A soaked ground-flax mixture can help bind the batter; let the pancake set well before trying to turn it.
Fresh fruit, cinnamon or plain yogurt pair well with an oat bran pancake with curd cheese for a sweet serving. For a savoury version, try herbs or sliced vegetables; the curd cheese already brings a mild, tangy flavour.
Yes, an oat bran pancake with curd cheese can be cooked ahead and refrigerated in a covered container once cool. Reheat only what you plan to eat, and avoid leaving the cooked pancakes at room temperature for an extended time.
Yes, an oat bran pancake with curd cheese can be frozen after it has cooled completely. Separate pieces with baking paper in a sealed container, then thaw and reheat until hot; the texture may be a little softer than when freshly cooked.
Reheat an oat bran pancake with curd cheese in a lightly oiled pan over low to moderate heat, turning it once so it warms evenly. A microwave also works, though it can make the pancake softer.
Yes, an oat bran pancake with curd cheese can make a practical breakfast, especially when served with fruit or vegetables. It combines oat bran with a savoury cheese, and making it at home lets you choose the toppings and seasonings.
An oat bran pancake with curd cheese may help you feel satisfied because it contains protein and fibre. Pairing it with fruit or vegetables can make breakfast more substantial, while sweet toppings may change how filling the meal feels.
Vitamins
Biotin
5.4µg · 18% DV
B2
0.17mg · 13% DV
B12
0.29µg · 12% DV
B5
0.52mg · 10% DV
Minerals
Manganese
0.95mg · 41% DV
Phosphorus
185mg · 26% DV
Selenium
11µg · 20% DV
Magnesium
47mg · 11% DV
Sodium
189mg · 8% DV
Potassium ⭐
167mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 158 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.
An oat bran pancake with curd cheese is a homestyle pancake made by combining oat bran and fresh curd cheese in a batter and cooking it in a pan. Recipes vary, but egg is often used to bind the mixture. The result is usually soft and gently tangy rather than strongly flavoured.
Serve it warm for breakfast or brunch with sliced tomatoes, greens or fruit. Oat bran contributes fibre, while the curd cheese makes this a protein-forward choice, with 12.4 g of protein per 100 g. For a lighter plate, cook it with just a thin film of oil and pair it with fresh vegetables.
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.
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.
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.
Contains these allergens:
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
SATURATED
1.89g
MONOUNSATURATED
2.07g
POLYUNSATURATED
1.17g
Omega 6:3 ratio 14.4:1
Above the ideal 4:1 (14.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.