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Pancakes to help those losing weight!
I'm not kidding. If you look at the ratio of proteins, fats and carbohydrates in pancakes, which are prepared according to the recipe below, then everything will become clear. Of products containing carbohydrates, only 14 grams of flour and 2 grams of sugar are used (for 1 pancake). The rest is eggs, low-fat cottage cheese and just a little sour cream. Raisins provide the bulk of carbohydrates, but they can either be omitted or used in the amount allowed by the diet. This dish is simply a delicious way to eat cottage cheese, which many people who are losing weight are so tired of.
Due to the large amount of protein, pancakes are very filling. I eat 2 of these for breakfast and am full until lunch. And it's only 261 kcal!
For people on a strict protein diet or diabetics, you can use a sweetener instead of sugar and omit the raisins.
Contents of the BZHU
Pancakes with cottage cheese, the caloric content of which per 100 g of the finished product on average fluctuates within the following range:
Pancakes with cottage cheese. Calorie content and BJU indicators.
| Name | Quantity |
| calorie content | 200-300 kcal |
| squirrels | 9-12 g |
| fats | 3-12 g |
| carbohydrates | 15-40 g |
| water | 35-70 g |
| alimentary fiber | 0.5-1 g |
The benefits and harms of the dish
Pancakes with cottage cheese, the calorie content of which does not allow their use in the daily diet, are also not recommended for people with stomach problems, gastritis and peptic ulcers. The possible harm of the dish is partially offset by the benefits it provides to the body, which is why the tasty nalistniki deserve a certain place on the family Sunday morning table.
Indeed, thanks to its unique composition, the dish has a fairly significant positive effect:
- normalizes the activity of nerve fibers and neurons of the brain;
- protects against negative stress effects;
- regulates renal activity;
- has a beneficial effect on the heart muscle;
- saturate bone tissue;
- strengthen nails and hair;
- has a positive effect on the immune properties of cells and the protective functions of the whole organism;
- have antioxidant properties;
- have a beneficial effect on hormonal levels;
- increase cell regeneration.
In addition, the benefits of the dish can be increased if you sometimes replace regular wheat flour with healthier buckwheat, flaxseed or oatmeal.
Recipe for pancakes with cottage cheese 1 pc. Calorie content, chemical composition and nutritional value.
Nutritional value and chemical composition of “Pancakes with cottage cheese 1 pc.”
The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie content | 252.9 kcal | 1684 kcal | 15% | 5.9% | 666 g |
| Squirrels | 8.1 g | 76 g | 10.7% | 4.2% | 938 g |
| Fats | 15.2 g | 56 g | 27.1% | 10.7% | 368 g |
| Carbohydrates | 21.7 g | 219 g | 9.9% | 3.9% | 1009 g |
| Organic acids | 22.6 g | ~ | |||
| Alimentary fiber | 0.6 g | 20 g | 3% | 1.2% | 3333 g |
| Water | 61 g | 2273 g | 2.7% | 1.1% | 3726 g |
| Vitamins | |||||
| Vitamin A, RE | 99.5 mcg | 900 mcg | 11.1% | 4.4% | 905 g |
| beta carotene | 0.026 mg | 5 mg | 0.5% | 0.2% | 19231 g |
| Vitamin B1, thiamine | 0.199 mg | 1.5 mg | 13.3% | 5.3% | 754 g |
| Vitamin B2, riboflavin | 0.425 mg | 1.8 mg | 23.6% | 9.3% | 424 g |
| Vitamin B4, choline | 28.1 mg | 500 mg | 5.6% | 2.2% | 1779 g |
| Vitamin B5, pantothenic | 0.4 mg | 5 mg | 8% | 3.2% | 1250 g |
| Vitamin B6, pyridoxine | 0.081 mg | 2 mg | 4.1% | 1.6% | 2469 g |
| Vitamin B9, folates | 17.5 mcg | 400 mcg | 4.4% | 1.7% | 2286 g |
| Vitamin B12, cobalamin | 0.275 mcg | 3 mcg | 9.2% | 3.6% | 1091 g |
| Vitamin C, ascorbic acid | 0.44 mg | 90 mg | 0.5% | 0.2% | 20455 g |
| Vitamin D, calciferol | 0.044 mcg | 10 mcg | 0.4% | 0.2% | 22727 g |
| Vitamin E, alpha tocopherol, TE | 1.275 mg | 15 mg | 8.5% | 3.4% | 1176 g |
| Vitamin H, biotin | 3.2 mcg | 50 mcg | 6.4% | 2.5% | 1563 g |
| Vitamin RR, NE | 2.1954 mg | 20 mg | 11% | 4.3% | 911 g |
| Macronutrients | |||||
| Potassium, K | 122.62 mg | 2500 mg | 4.9% | 1.9% | 2039 |
| Calcium, Ca | 107.87 mg | 1000 mg | 10.8% | 4.3% | 927 g |
| Silicon, Si | 0.813 mg | 30 mg | 2.7% | 1.1% | 3690 g |
| Magnesium, Mg | 17.13 mg | 400 mg | 4.3% | 1.7% | 2335 g |
| Sodium, Na | 42.12 mg | 1300 mg | 3.2% | 1.3% | 3086 g |
| Sera, S | 36.69 mg | 1000 mg | 3.7% | 1.5% | 2726 g |
| Phosphorus, P | 130.9 mg | 800 mg | 16.4% | 6.5% | 611 g |
| Chlorine, Cl | 423.69 mg | 2300 mg | 18.4% | 7.3% | 543 g |
| Microelements | |||||
| Bor, B | 7.4 mcg | ~ | |||
| Vanadium, V | 17.94 mcg | ~ | |||
| Iron, Fe | 0.525 mg | 18 mg | 2.9% | 1.1% | 3429 g |
| Yod, I | 7.06 mcg | 150 mcg | 4.7% | 1.9% | 2125 g |
| Cobalt, Co | 0.988 mcg | 10 mcg | 9.9% | 3.9% | 1012 g |
| Manganese, Mn | 0.1843 mg | 2 mg | 9.2% | 3.6% | 1085 g |
| Copper, Cu | 35.37 mcg | 1000 mcg | 3.5% | 1.4% | 2827 g |
| Molybdenum, Mo | 6.937 mcg | 70 mcg | 9.9% | 3.9% | 1009 g |
| Selenium, Se | 2.688 mcg | 55 mcg | 4.9% | 1.9% | 2046 g |
| Fluorine, F | 19.31 mcg | 4000 mcg | 0.5% | 0.2% | 20715 g |
| Chromium, Cr | 1.94 mcg | 50 mcg | 3.9% | 1.5% | 2577 g |
| Zinc, Zn | 0.4638 mg | 12 mg | 3.9% | 1.5% | 2587 g |
| Sterols (sterols) | |||||
| Cholesterol | 29.6 mg | max 300 mg |
Energy value Pancakes with cottage cheese 1 pc. is 252.9 kcal.
Primary Source: Created in the application by the user. Read more.
** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.
Calorie content of pancakes with cottage cheese
How many calories are in pancakes with cottage cheese?
Before we undertake reworking and improving the traditional recipe, achieving the minimum energy value, we will find out how heavy the delicacy will be according to the classic recipe.
We will calculate the ingredients in the specified proportions.
- Mix 250 ml of 2% kefir with 2 eggs, add salt, add ½ tbsp of sugar and beat.
- Then gradually add flour - it will take about 100 g.
- Fry the pancakes in vegetable oil - it will take at least 30 ml.
- For the filling, combine 400 g of 9% soft cottage cheese with 1 tbsp. low-fat (10%) sour cream, add 1 tbsp. raisins soaked in water, add 3.5 tbsp. sugar and mix well.
As you can see, low-fat products are used for cooking. Let's find out how many calories are in such “light” pancakes, which we will even refuse to grease, because we will fry in oil, and the cottage cheese in the filling will add tenderness to the dough.
- Kefir – 127 kcal
- Flour - 325 kcal
- Sugar - 398 kcal
- Eggs - 147 kcal
- Vegetable oil – 269 kcal
- Cottage cheese - 636 kcal
- Raisins - 52 kcal
- Sour cream – 23 kcal
As you can see, it is not sour cream, raisins or even wheat flour that pose the main “threat” to slimness, but sugar, cottage cheese and vegetable oil.
Pancakes with cottage cheese: how to reduce calorie content by 100 grams
Thus, the calorie content of pancakes with cottage cheese per 100 grams will be 196 kcal. You can reduce this number in several ways:
- We use a zero-calorie sweetener,
- replace ½ or at least 1/3 of all flour with bran ground into powder,
- replace eggs with flaxseed meal,
- Instead of low-fat cottage cheese, we use soft low-fat cottage cheese,
- It is also better to avoid sour cream in favor of low-fat milk,
- Instead of raisins, the filling can be flavored with chopped apples.
By following these simple recommendations, we can reduce the calorie content of 100 g of pancakes with cottage cheese to 90-96 kcal.
Now you know not only what the energy value of this delicious dessert is, but also how to keep it to a minimum. On the eve of warm days, when along with excess clothes you want to get rid of additional kilograms, such innovations in the kitchen will come in handy!
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How to prepare the dish “Pancakes with cottage cheese”
- Beat the egg with sugar and salt.
- Add water, flour and knead the dough.
- Bake pancakes in vegetable oil in the usual way.
- For the filling, mix cottage cheese, sour cream and sugar.
- Place the filling on the pancake and roll it into a tube.
- You can serve with condensed milk, additionally counting it in the analyzer.
- For the test:
- Flour – 180 gr.
- Water – 450 ml.
- Egg – 1 pc.
- Sugar – 0.5 tbsp.
- Salt – 4 gr.
- Vegetable oil – 1 tbsp. l.
- For filling:
- Low-fat cottage cheese – 500 gr.
- Sour cream 15% fat – 100 gr.
- Sugar – 1 tbsp.
Nutritional value of the dish “Pancakes with cottage cheese” (per 100 grams):
- Author: Maria Sukhorukikh
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Calorie content of pancakes with cottage cheese
How to do it? Just like this is done when calculating the calorie content of any complex dish. First, calculate the total weight of all ingredients. Then total calories. At the same time, take into account the weight of each component in the recipe. After cooking, weigh the dish again. In our case, all pancakes. Now all that remains is to calculate the calorie content per 100 g or per serving.
To make it completely clear, let’s calculate the calorie content of pancakes with cottage cheese using a specific example. And if it doesn't scare you, you can use the recipe.
- 300 g cottage cheese with 9% fat content,
- 2 eggs for dough and 1 egg for filling,
- 1 tbsp. a spoonful of sugar on the dough and 3 tbsp. l for filling (1 tbsp. sugar - 25 g),
- 2 pinches of salt for dough (5 g),
- vanillin (5 g),
- soda (on the tip of a knife),
- 2 tbsp. l. vegetable oil (35 g),
- flour (400 g),
- sour cream 10% (2 tbsp.).
First, let's calculate the total weight of the ingredients for the dough:
90 g + 25 g + 5 g + 35 g + 400 g = 555 g.
Now let's calculate the total weight of the ingredients for the filling:
300 g + 75 g + 5 g + 50 g = 430 g.
Why did we do this separately? Firstly, during cooking some part of the dough will be lost (firstly, during frying, and secondly, something will remain on the walls of the container). The filling is already put into the prepared pancakes. Therefore, her weight will not change.
And so, let’s assume that the weight of the dough after frying has decreased by about 10%, so there are only 500 g of ready-made pancakes left. Plus the filling. Total 930 g of finished dish.
Cottage cheese – 160 kcal,
Sugar – 398 kcal,
Vegetable oil – 899 kcal,
Sour cream – 115 kcal,
Recipe for pancakes (with milk) with cottage cheese. Calorie, chemical composition and nutritional value.
Nutritional value and chemical composition of “Pancakes (with milk) with cottage cheese.”
The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie content | 218.3 kcal | 1684 kcal | 13% | 6% | 771 g |
| Squirrels | 11.9 g | 76 g | 15.7% | 7.2% | 639 g |
| Fats | 9.1 g | 56 g | 16.3% | 7.5% | 615 g |
| Carbohydrates | 21.8 g | 219 g | 10% | 4.6% | 1005 g |
| Alimentary fiber | 0.7 g | 20 g | 3.5% | 1.6% | 2857 g |
| Water | 53.2 g | 2273 g | 2.3% | 1.1% | 4273 g |
| Ash | 2.634 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 53 mcg | 900 mcg | 5.9% | 2.7% | 1698 g |
| Retinol | 0.051 mg | ~ | |||
| beta carotene | 0.024 mg | 5 mg | 0.5% | 0.2% | 20833 g |
| Vitamin B1, thiamine | 0.078 mg | 1.5 mg | 5.2% | 2.4% | 1923 |
| Vitamin B2, riboflavin | 0.222 mg | 1.8 mg | 12.3% | 5.6% | 811 g |
| Vitamin B4, choline | 48.28 mg | 500 mg | 9.7% | 4.4% | 1036 g |
| Vitamin B5, pantothenic | 0.41 mg | 5 mg | 8.2% | 3.8% | 1220 g |
| Vitamin B6, pyridoxine | 0.077 mg | 2 mg | 3.9% | 1.8% | 2597 g |
| Vitamin B9, folates | 9.101 mcg | 400 mcg | 2.3% | 1.1% | 4395 g |
| Vitamin B12, cobalamin | 0.288 mcg | 3 mcg | 9.6% | 4.4% | 1042 g |
| Vitamin C, ascorbic acid | 1.06 mg | 90 mg | 1.2% | 0.5% | 8491 g |
| Vitamin D, calciferol | 0.237 mcg | 10 mcg | 2.4% | 1.1% | 4219 g |
| Vitamin E, alpha tocopherol, TE | 2.197 mg | 15 mg | 14.6% | 6.7% | 683 g |
| Vitamin H, biotin | 4.223 mcg | 50 mcg | 8.4% | 3.8% | 1184 g |
| Vitamin RR, NE | 2.9217 mg | 20 mg | 14.6% | 6.7% | 685 g |
| Niacin | 0.447 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 160.96 mg | 2500 mg | 6.4% | 2.9% | 1553 g |
| Calcium, Ca | 133.76 mg | 1000 mg | 13.4% | 6.1% | 748 g |
| Silicon, Si | 0.805 mg | 30 mg | 2.7% | 1.2% | 3727 g |
| Magnesium, Mg | 20.16 mg | 400 mg | 5% | 2.3% | 1984 |
| Sodium, Na | 690.92 mg | 1300 mg | 53.1% | 24.3% | 188 g |
| Sera, S | 48.13 mg | 1000 mg | 4.8% | 2.2% | 2078 g |
| Phosphorus, P | 159.4 mg | 800 mg | 19.9% | 9.1% | 502 g |
| Chlorine, Cl | 84.63 mg | 2300 mg | 3.7% | 1.7% | 2718 g |
| Microelements | |||||
| Aluminium, Al | 241.1 mcg | ~ | |||
| Bor, B | 7.4 mcg | ~ | |||
| Vanadium, V | 18.11 mcg | ~ | |||
| Iron, Fe | 0.662 mg | 18 mg | 3.7% | 1.7% | 2719 g |
| Yod, I | 7.57 mcg | 150 mcg | 5% | 2.3% | 1982 |
| Cobalt, Co | 1.744 mcg | 10 mcg | 17.4% | 8% | 573 g |
| Manganese, Mn | 0.1228 mg | 2 mg | 6.1% | 2.8% | 1629 g |
| Copper, Cu | 35.68 mcg | 1000 mcg | 3.6% | 1.6% | 2803 g |
| Molybdenum, Mo | 6.069 mcg | 70 mcg | 8.7% | 4% | 1153 g |
| Nickel, Ni | 0.442 mcg | ~ | |||
| Tin, Sn | 8.81 mcg | ~ | |||
| Selenium, Se | 5.398 mcg | 55 mcg | 9.8% | 4.5% | 1019 g |
| Strontium, Sr | 10.16 mcg | ~ | |||
| Titanium, Ti | 2.21 mcg | ~ | |||
| Fluorine, F | 31.56 mcg | 4000 mcg | 0.8% | 0.4% | 12674 g |
| Chromium, Cr | 2.01 mcg | 50 mcg | 4% | 1.8% | 2488 g |
| Zinc, Zn | 0.4864 mg | 12 mg | 4.1% | 1.9% | 2467 g |
| Digestible carbohydrates | |||||
| Starch and dextrins | 13.659 g | ~ | |||
| Mono- and disaccharides (sugars) | 5 g | max 100 g | |||
| Galactose | 0.01 g | ~ | |||
| Glucose (dextrose) | 0.012 g | ~ | |||
| Lactose | 2.868 g | ~ | |||
| Essential amino acids | 0.828 g | ~ | |||
| Arginine* | 0.148 g | ~ | |||
| Valin | 0.187 g | ~ | |||
| Histidine* | 0.086 g | ~ | |||
| Isoleucine | 0.17 g | ~ | |||
| Leucine | 0.271 g | ~ | |||
| Lysine | 0.241 g | ~ | |||
| Methionine | 0.089 g | ~ | |||
| Methionine + Cysteine | 0.068 g | ~ | |||
| Threonine | 0.149 g | ~ | |||
| Tryptophan | 0.049 g | ~ | |||
| Phenylalanine | 0.166 g | ~ | |||
| Phenylalanine+Tyrosine | 0.107 g | ~ | |||
| Nonessential amino acids | 1.051 g | ~ | |||
| Alanin | 0.125 g | ~ | |||
| Aspartic acid | 0.247 g | ~ | |||
| Glycine | 0.068 g | ~ | |||
| Glutamic acid | 0.471 g | ~ | |||
| Proline | 0.204 g | ~ | |||
| Serin | 0.199 g | ~ | |||
| Tyrosine | 0.156 g | ~ | |||
| Cysteine | 0.043 g | ~ | |||
| Sterols (sterols) | |||||
| Cholesterol | 64.6 mg | max 300 mg | |||
| beta sitosterol | 7.967 mg | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 1.7 g | max 18.7 g | |||
| 4:0 Oil | 0.066 g | ~ | |||
| 6:0 Kapronovaya | 0.048 g | ~ | |||
| 8:0 Caprylic | 0.024 g | ~ | |||
| 10:0 Kaprinovaya | 0.054 g | ~ | |||
| 12:0 Lauric | 0.06 g | ~ | |||
| 14:0 Miristinovaya | 0.309 g | ~ | |||
| 15:0 Pentadecane | 0.001 g | ~ | |||
| 16:0 Palmitinaya | 0.823 g | ~ | |||
| 17:0 Margarine | 0.015 g | ~ | |||
| 18:0 Stearic | 0.455 g | ~ | |||
| 20:0 Arakhinovaya | 0.038 g | ~ | |||
| 22:0 Begenovaya | 0.028 g | ~ | |||
| Monounsaturated fatty acids | 1.417 g | min 16.8 g | 8.4% | 3.8% | |
| 14:1 Myristoleic | 0.03 g | ~ | |||
| 16:1 Palmitoleic | 0.091 g | ~ | |||
| 17:1 Heptadecene | 0.001 g | ~ | |||
| 18:1 Oleic (omega-9) | 1.796 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.004 g | ~ | |||
| Polyunsaturated fatty acids | 2.501 g | from 11.2 to 20.6 g | 22.3% | 10.2% | |
| 18:2 Linolevaya | 2.54 g | ~ | |||
| 18:3 Linolenic | 0.023 g | ~ | |||
| 20:4 Arachidonic | 0.063 g | ~ | |||
| Omega-6 fatty acids | 0.1 g | from 4.7 to 16.8 g | 2.1% | 1% |
The energy value of Pancakes (with milk) with cottage cheese is 218.3 kcal.
Primary Source: Created in the application by the user. Read more.
** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.
