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Egg White Pancake Calories
High-protein, low-fat pancake made from egg whites
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Egg White Pancake (90 g) has 83 calories. That works out to 92 calories per 100 g. It contains 2.8 g of carbs, 11.2 g of protein, 1.9 g of fat and 0.2 g of fiber. Its 16.2 µg of Selenium covers 29% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Egg White Pancake Nutrition Facts
Selected: 1 piece (medium) · 90 g
83
KCAL / 90G
Carbs
2.8g
· 1% DV
Protein
11.2g
· 22% DV
Fat
1.9g
· 2% DV
Fiber
0.2g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 61% · Fat 24%
Egg White Pancake nutrition facts table · 1 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 83 kcal | |
| Total fat | 1.9 g | 2% |
| Saturated fat | 0.5 g | 3% |
| Trans fat | 0 g | |
| Sodium | 189 mg | 8% |
| Total carbohydrate | 2.8 g | 1% |
| Fiber | 0.2 g | 1% |
| 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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How Many Calories in 1 Medium Egg White Pancake?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 83 kcal |
| 1 piece (small) | 55 g | 51 kcal |
| 100 g | 100 g | 92 kcal |
| 1 cup (shredded) | 110 g | 101 kcal |
| 1 piece (large) | 130 g | 120 kcal |
| 1 serving (medium) | 150 g | 138 kcal |
| 1 piece (jumbo) | 170 g | 156 kcal |
| 2 piece (double) | 180 g | 166 kcal |
| 3 piece (triple) | 270 g | 248 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Egg White Pancake
What is an egg white pancake made of?
An egg white pancake is made mainly from egg whites, usually mixed with a little flour or oats and enough milk or water to make a pourable batter. Recipes vary, with some adding seasoning, sweetener, or a whole egg for a softer texture.
How do you make an egg white pancake fluffy?
To make an egg white pancake fluffier, whisk the whites until foamy and fold in the other ingredients gently rather than beating the batter heavily. Cook it over medium-low heat and flip once the edges look set.
Can you make an egg white pancake with carton egg whites?
Yes, carton egg whites work for an egg white pancake. Shake the carton first if its directions recommend it, and use the same amount your recipe calls for; carton whites may foam differently from freshly separated whites.
Why does an egg white pancake stick to the pan?
An egg white pancake often sticks when the pan is not nonstick, is not fully heated, or has too little cooking fat. Warm the pan over medium heat and lightly grease it before pouring in the batter.
Why is my egg white pancake rubbery?
An egg white pancake turns rubbery when it is overcooked or cooked over excessive heat. Use moderate heat and take it off the pan as soon as the center is set; egg whites become firm quickly as they cook.
Can you use an egg white pancake instead of a regular pancake?
Yes, you can serve an egg white pancake in place of a regular pancake, but expect a less rich texture and a different flavor. Add fruit, yogurt, or a savory topping, and adjust the batter if it seems thinner than your usual pancake batter.
What toppings go well with an egg white pancake?
An egg white pancake pairs well with berries, sliced banana, yogurt, or nut butter for a sweet meal. For a savory version, try sautéed vegetables, herbs, or a little cheese; add toppings after cooking so the pancake stays easy to flip.
Can you meal prep egg white pancakes?
Yes, egg white pancakes can be cooked ahead and kept covered in the refrigerator. Reheat them until hot in a pan or microwave, and avoid leaving cooked pancakes at room temperature for an extended period.
Can you freeze egg white pancakes?
Yes, egg white pancakes freeze well when cooled and separated with parchment so they do not stick together. Store them in a sealed freezer-safe container, then thaw and reheat in a pan or toaster for a better texture.
Are egg white pancakes good for weight loss?
Egg white pancakes can fit into a weight-loss eating plan because their protein may help make a meal more filling. Toppings and cooking additions matter too, so choose portions and accompaniments that suit your overall meal.
Egg White Pancake Vitamins & Minerals
Vitamins
B2
0.2mg · 15% DV
Biotin
2.7µg · 9% DV
B5
0.32mg · 6% DV
B12
0.07µg · 3% DV
Minerals
Selenium
16µg · 29% DV
Sodium
189mg · 8% DV
Iodine
8.1µg · 5% DV
Calcium
43mg · 4% DV
Potassium ⭐
131mg · 4% DV
Egg White Pancake Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Egg White Pancake
To burn the 83 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 Egg White Pancake?
Egg White Pancake is made by whisking egg whites and cooking them in a pan, either as a thin pancake or a smaller, thicker one. Recipes vary: a little flour or milk may be added for texture, while the basic version has a mild flavour and a soft, tender bite. It is a simple way to use egg whites rather than a distinct traditional dish tied to one region.
Serve it warm for breakfast with fruit, yoghurt or savoury toppings; it also works as a quick post-exercise meal. It is relatively high in protein and low in fat, with 12.4 g of protein per 100 g. For a lighter result, use a non-stick pan with just a little oil, and add fresh fruit instead of a sugary topping.
How Nutritious Is Egg White 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 Egg White 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 Egg White Pancake Contain Allergens?
Contains these allergens:
Which Diets Is Egg White Pancake Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Egg White Pancake Fat Profile
SATURATED
0.5g
MONOUNSATURATED
0.65g
POLYUNSATURATED
0.32g
Omega 6:3 ratio 9.7:1
Above the ideal 4:1 (9.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.