A fragrant, tasty, simple dish, one of the most ancient recipes. A symbol of the sun and receding winter, home comfort and family feast. Pancakes never cease to delight housewives with the variety and simplicity of recipes, various dough options and fillings. The dish can be prepared and served as a main course or dessert, or made into a hearty breakfast or light lunch.
However, people who are watching their extra pounds are rather frightened by the food. It’s scary to even imagine how many calories there are in pancakes seasoned with jam and butter. Nevertheless, there are many ways to prepare a frying pan for different tastes and diets.
- Energy value of pancakes
- Diet pancakes (calorie reduction recipes)
Calorie content and BJU of pancakes (with milk, with kefir, with water, one, per 100 grams of the finished product)
Proper nutrition, especially during the period of active weight loss, involves not only taking into account the quality of food consumed, but also its calorie content. How many calories are in one pancake? The energy component of a dish is determined by its composition, method of preparation, and filling. A 100-gram serving contains about 5 g of protein, 3 g of fat and 34 g of carbohydrates.
The calorie content of pancakes, depending on the component used, will be excellent. Most often, the delicacy is prepared with boiled water, kefir or milk.
| Base ingredient | Kcal/100 g | Calorie content 1 pc. |
| Milk | 218 | 97 |
| Kefir | 196 | 88 |
| Water | 130 | 63 |
Recipe for pancakes on the water. Calorie, chemical composition and nutritional value.
Nutritional value and chemical composition of “Pancakes on the water.”
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 | 123.8 kcal | 1684 kcal | 7.4% | 6% | 1360 g |
| Squirrels | 4.6 g | 76 g | 6.1% | 4.9% | 1652 g |
| Fats | 1 g | 56 g | 1.8% | 1.5% | 5600 g |
| Carbohydrates | 23.8 g | 219 g | 10.9% | 8.8% | 920 g |
| Alimentary fiber | 1.5 g | 20 g | 7.5% | 6.1% | 1333 g |
| Water | 60.9 g | 2273 g | 2.7% | 2.2% | 3732 g |
| Ash | 0.204 g | ~ | |||
| Vitamins | |||||
| Lutein + Zeaxanthin | 8.871 mcg | ~ | |||
| Vitamin B1, thiamine | 0.06 mg | 1.5 mg | 4% | 3.2% | 2500 g |
| Vitamin B2, riboflavin | 0.019 mg | 1.8 mg | 1.1% | 0.9% | 9474 g |
| Vitamin B4, choline | 15.94 mg | 500 mg | 3.2% | 2.6% | 3137 g |
| Vitamin B5, pantothenic | 0.125 mg | 5 mg | 2.5% | 2% | 4000 g |
| Vitamin B6, pyridoxine | 0.056 mg | 2 mg | 2.8% | 2.3% | 3571 g |
| Vitamin B9, folates | 8.778 mcg | 400 mcg | 2.2% | 1.8% | 4557 g |
| Vitamin E, alpha tocopherol, TE | 0.445 mg | 15 mg | 3% | 2.4% | 3371 g |
| Vitamin H, biotin | 0.565 mcg | 50 mcg | 1.1% | 0.9% | 8850 g |
| Vitamin K, phylloquinone | 0.2 mcg | 120 mcg | 0.2% | 0.2% | 60000 g |
| Vitamin RR, NE | 1.0624 mg | 20 mg | 5.3% | 4.3% | 1883 |
| Niacin | 0.339 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 50.37 mg | 2500 mg | 2% | 1.6% | 4963 g |
| Calcium, Ca | 9 mg | 1000 mg | 0.9% | 0.7% | 11111 g |
| Silicon, Si | 1.129 mg | 30 mg | 3.8% | 3.1% | 2657 g |
| Magnesium, Mg | 9.8 mg | 400 mg | 2.5% | 2% | 4082 g |
| Sodium, Na | 1.49 mg | 1300 mg | 0.1% | 0.1% | 87248 g |
| Sera, S | 24.2 mg | 1000 mg | 2.4% | 1.9% | 4132 g |
| Phosphorus, P | 37.3 mg | 800 mg | 4.7% | 3.8% | 2145 g |
| Chlorine, Cl | 6.44 mg | 2300 mg | 0.3% | 0.2% | 35714 g |
| Microelements | |||||
| Aluminium, Al | 296.4 mcg | ~ | |||
| Bor, B | 10.4 mcg | ~ | |||
| Vanadium, V | 25.4 mcg | ~ | |||
| Iron, Fe | 0.494 mg | 18 mg | 2.7% | 2.2% | 3644 g |
| Yod, I | 0.42 mcg | 150 mcg | 0.3% | 0.2% | 35714 g |
| Cobalt, Co | 0.452 mcg | 10 mcg | 4.5% | 3.6% | 2212 g |
| Manganese, Mn | 0.2988 mg | 2 mg | 14.9% | 12% | 669 g |
| Copper, Cu | 47.72 mcg | 1000 mcg | 4.8% | 3.9% | 2096 g |
| Molybdenum, Mo | 4.431 mcg | 70 mcg | 6.3% | 5.1% | 1580 g |
| Nickel, Ni | 0.621 mcg | ~ | |||
| Tin, Sn | 1.47 mcg | ~ | |||
| Selenium, Se | 2.206 mcg | 55 mcg | 4% | 3.2% | 2493 g |
| Titanium, Ti | 3.1 mcg | ~ | |||
| Fluorine, F | 62.66 mcg | 4000 mcg | 1.6% | 1.3% | 6384 g |
| Chromium, Cr | 0.62 mcg | 50 mcg | 1.2% | 1% | 8065 g |
| Zinc, Zn | 0.3169 mg | 12 mg | 2.6% | 2.1% | 3787 g |
| Digestible carbohydrates | |||||
| Starch and dextrins | 19.165 g | ~ | |||
| Mono- and disaccharides (sugars) | 1.9 g | max 100 g | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.1 g | max 18.7 g | |||
| Monounsaturated fatty acids | 0.011 g | min 16.8 g | 0.1% | 0.1% | |
| Polyunsaturated fatty acids | 0.047 g | from 11.2 to 20.6 g | 0.4% | 0.3% | |
| Omega-6 fatty acids | 0.1 g | from 4.7 to 16.8 g | 2.1% | 1.7% |
The energy value of pancakes on water is 123.8 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 various fillings (cottage cheese, cheese, meat, jam, marmalade)
Pancakes can rightfully be called a universal snack. Pancakes with meat and cheese filling are served with soups and salads, sweet pancakes are prepared as a dessert.
The type of filling used directly affects the calorie content of the finished dish.
| Filling | Kcal/100 g | Calorie content of one roll |
| Cottage cheese | 240 | 123 |
| Ground beef with onions | 268 | 126 |
| Chicken | 184 | 97 |
| Minced pork | 450 | 221 |
| Chicken and mushrooms | 241 | 108 |
| Cheese | 350 | 159 |
| Jam | 254 | 117 |
| Jam | 248 | 110 |
How to reduce the calorie content of pancakes for weight loss?
Traditional pancakes with sour cream, butter, condensed milk - you can’t call it dietary food! But there are ways to make your favorite treats healthier.
Cooking low-calorie pancakes is based on 5 important culinary tricks:
- The main liquid for the dough is boiling water, mineral water, low-fat milk, yogurt, low-fat kefir, and natural yogurt.
- You must forget about white wheat flour; buckwheat, rye, oatmeal, pea, rice, and corn are used. To make the composition more beneficial for metabolism, a tablespoon of flour can be replaced with the same amount of bran.
- There is also a little secret in using eggs. To increase the protein component, you can add only proteins to the dough, or reduce the number of eggs by adding banana or flax. A spoonful of seed must first be soaked for 25-30 minutes in hot water.
- Sugar is excluded. Instead, honey, raisins, prunes, cinnamon, and fruit are used.
- The circles are baked on a dry non-stick surface without adding vegetable oil.
- To maintain a minimum calorie content, finished flatbreads should not be greased with butter, jam, jam or any other gravy containing a large amount of fat or fast carbohydrates.
Pancakes with the addition of ham, sausage, minced pork, and cheese have a higher calorie content. For those losing weight, it is better to choose lean fish, vegetables, unsweetened baked fruits, cottage cheese, lettuce, and liver as fillings.
The table offers delicious options for low-calorie fillings.
| Type of filling | Kcal /100 g | Calorie content per serving |
| Liver | 170 | 81 |
| Mushrooms | 217 | 90 |
| Baked apples | 230 | 104 |
| Beet | 165 | 73 |
| Potato | 170 | 79 |
| Zucchini | 140 | 62 |
| Cabbage | 123 | 58 |
One serving averages 48-50 grams. By making the cakes thinner, you can reduce their weight and, accordingly, their calorie content.
Calorie content of pancakes...
Are baked “suns” as scary as lovers of various diets make them out to be? Pancake is a delicate thing, literally and figuratively, and its calorie content per 100 g changes more often than the weather in spring. If you make the dough with full-fat milk, you will get one result, with dietary kefir you will get another. If you decide to fill your treat with red caviar or top it with honey, according to the old merchant tradition, get ready to count the extra centimeters on your waist; but decide to make do with a sour apple mashed into puree, and it may well turn out that the scales in the morning will not upset you with a couple of extra kilos. In addition, flour is of great importance: for example, the calorie content of fragrant buckwheat pancakes will be lower than that of wheat pancakes and higher than that of corn pancakes.
In a word, arm yourself with a calculator and start counting. Or use the tables below.
| Type of flour | Calorie content per 100 g/kcal |
| Corn | 221 |
| Premium wheat | 186-197 |
| Buckwheat | 170 |
| Oatmeal | 170 |
| Coarse wheat | 169 |
| Rye | 145 |
| Rice | 142 |
Not every housewife will have a kitchen scale at hand at the right time to measure out 100 g. How, in this case, can you calculate the calorie content of 1 pancake? Focus on its size and thickness. Thus, thin openwork pancakes with a diameter of about 20 cm weigh from 30 to 40 g, and fluffy yeast pancakes weigh about 60 g.
Calorie content depending on the recipe
| Liquid component | Calorie content per 100 g |
| On kefir | 174-200 |
| With milk | 170-230 |
| On beer | 163 |
| On serum | 131 |
| On the water | 90-105 |
Not only are the calorie content of pancakes on water the lowest on this list. Take carbonated mineral water instead of regular drinking water, and the “sunny” treat will become more magnificent, and in addition, it will acquire small holes, the same as those obtained with soda. It’s tasty, healthy, and your weight is safe.
Calorie content depending on filling
| Filling | Calorie content per 100 g |
| Unsweetened | |
| Pork | 300-490 |
| Ham and cheese | 382 |
| Cheese | 348 |
| Red caviar | 324 |
| Salmon | 311 |
| Beef | 194-260 |
| Beef and rice | 250 |
| Chicken and mushrooms | 240 |
| Eggs | 222 |
| Mushrooms | 218-220 |
| Liver | 170-197 |
| Chicken | 165-265 |
| Cabbage | 117-147 |
| Sweet | |
| Honey | 350 |
| Condensed milk | 206 |
| Jam | 185-245 |
It goes without saying that the calorie content of pancakes with cottage cheese will increase if you decide to add raisins and dried apricots to the filling, as housewives often do. You can reduce the nutritional value of baked goods with meat by mixing minced pork with leaner beef. The satiety of the fruit filling will depend entirely on its components. Well, if you want to accurately calculate the calorie content of pancakes with liver, consider who exactly the semi-finished product belonged to. Goose is considered the fattest, and it is not for nothing that it is used to prepare foie gras. In second place is duck, then turkey, chicken, lamb and beef.
Diet pancakes - low in calories
All diet pancake recipes are based on the use of low-calorie ingredients. For those who adhere to a healthy diet, it is recommended to prepare lean pancakes with fresh berries, fruits, honey for breakfast, and eat rolls with cottage cheese and herbs or chicken for lunch.
Pancakes can be baked without flour at all. The popular Dukan protein diet offers special recipes for weight loss. A 100-gram serving contains no more than 86 kcal.
Oatmeal pancake
The following ingredients will be required:
- whole oatmeal -150 g.
- 3 tablespoons milk;
- egg;
- a pinch of salt.
Recipe:
- Grind the cereal in a blender, pour the crushed flakes into a deep bowl.
- Beat the egg, pour into a bowl, add milk, mix the consistency, add salt.
- Cook in a dry, well-heated frying pan with a non-stick coating.
- You can add currants, banana slices, and kiwi to the warm flatbread.
PP pancakes with starch
List of products:
- corn starch (not to be confused with potato starch) -25 g;
- milk -80 ml.;
- two eggs;
- salt.
How to do:
- In a suitable container, beat the eggs with a whisk and add salt.
- Add starch and mix.
- Heat the pan well and bake on a dry surface on both sides until golden brown.
Nutritionists often include these pancake options on the menu for those losing weight and athletes.
...And ways to reduce it
If the number of calories in even the most dietary pancakes does not suit you, there are other ways to bring them to order.
- Do you want to reduce the calorie content of pancakes made with kefir or milk? Replace some of the liquid component with plain water or simply choose low-fat products.
- Do not add whole eggs to the dough. Take the whites alone, beat them into a stiff foam and carefully fold them into the total mass using a spoon. The pancakes will turn out fluffier.
- Mix regular flour with wholemeal flour in a 1:1 ratio.
- Do not pour oil into the pan, grease it with a pastry brush and heat it thoroughly.
- Pancakes with condensed milk have a high calorie content, nothing can be done about it. But if you serve them with low-fat sour cream, fruit puree or jelly prepared with a minimum amount of sugar, or even a sweetener (for example, the herb stevia), the taste will not suffer and the volume will not increase.
Would you like to cook some baked goods? Put the minced meat and cheese aside and take the cabbage. Or an apple. Or bright bell pepper.
Choose low-calorie fillings: unsweetened cottage cheese with dill, green onions and salt; fresh vegetable crumble; lean boiled meat; canned fish mashed with a fork (in its own juice, not in oil); apples or pears, poached in water with a handful of raisins and a spoonful of jam.
