Pancakes: calorie content of various recipes, dietary cooking options

Quick answer: the average calorie content of pancakes is 230 kcal per 100 grams. Find out other numbers below in the article.

It's hard to give up traditional pancakes even when weight loss is at stake. Yes, pancakes prepared according to the classic recipe have a high energy value, but simple culinary techniques will help you make them less dangerous for your figure.

Calorie content of pancakes with milk: how many calories are in 1 pancake

Pancakes are a traditional dish of national Russian cuisine. They are very popular not only among residents of Russia, but also in many countries around the world. There are many recipes for making pancakes with different fillings and ingredients. Most often, the traditional recipe uses wheat flour, milk and eggs. The number of calories in such a dish will certainly puzzle supporters of a healthy diet. For this reason, many people try not to cook delicious pancakes for fear of gaining excess weight. How many calories are in milk pancakes and how much does 1 such pancake weigh?

Pancakes with milk and water

If you prepare pancakes according to the classic recipe, then they should be fried in oil or lard. Such pancakes turn out to be fatty , and if you take into account the various fillings, the calorie content of the dish will be very high. The filling can be made from many products, but most often it is:

Pancake dough can be prepared not only with milk, but also with water, due to which the calorie content of the dish will be lower. The taste of the finished product will depend on the composition of the ingredients. Unfilled pancakes will contain:

• vitamins B and PP - useful for the functioning of the nervous system and necessary in conditions with increased physical activity;
• potassium and sodium – improve kidney function, regulate water metabolism;
• iron – will increase the level of hemoglobin, an essential component of respiratory enzymes;
• phosphorus and magnesium - regulate the functions of the heart, blood vessels and nervous system, improve bone condition.

pancakes in case of obesity , in the stage of exacerbation of the digestive system, or diabetes mellitus.

Calorie content of pancakes with milk

Pancakes are easy to prepare, all you need is time, desire and the necessary ingredients:

• eggs;
• milk;
• Wheat flour;
• salt and sugar;
• vegetable oil.

All ingredients are mixed until a homogeneous mass without lumps is formed. Pancakes are fried in a hot frying pan until browned. The calorie content of pancakes according to this recipe per 100 grams of product will be 170 calories , of which:

• proteins – 4.8 g;
• fats – 7.1 g;
• carbohydrates – 22 gr.

On average, 1 pancake will weigh approximately 50 grams without filling, and the calorie content is 1 piece. will be 85 calories.

The calorie content will be much higher if fattier milk is used to prepare the dish. Sugar is also and its amount affects the calorie content.

The calorie content of a popular dish can be reduced by using other ingredients instead of milk, for example:

• pancakes on water: calorie content per 100 grams – 135 kcal; 1 piece – 67.5 kcal;
• pancakes with beer: calorie content per 100 grams – 163 kcal; 1 piece – 81.5 kcal.

How can you reduce the calorie content of pancakes?

Everyone who cares about their figure tries to consume less high-calorie foods in their daily diet. Experienced nutritionists and chefs share with us their useful tips and recommendations. They will help you cut down on calories and make delicious pancakes.

If you have a non-stick frying pan, you can use minimal amounts of oil . You need to add a couple of tablespoons of vegetable oil to the dough and then fry the pancakes in a heated frying pan, even without oil.

Using eggs for dough, you can take only whites, which contain virtually no fat.

Milk can be diluted halfway with water, and then the pancake dough will taste good and have less calories.

To prepare the dough, you can mix wheat flour with wholemeal flour, which has fewer calories. The resulting dough will be healthier, because it contains more vitamins and fiber.

It is better not to use jam or condensed milk for the filling. Instead of sweet fillings, it is advisable to use fruit and berry purees, which will help to significantly reduce the nutritional value of the finished dish.

Prepare pancake dough without milk, for example, with water. Of course, such pancakes will not be as tasty, but they will contain fewer calories.

Another little trick is to fry very thin pancakes , then you can eat not 1 or 2, but for example, 3-4 pieces. If you put pancakes in a small plate, the portion will look large.

What makes pancakes tastier and how many calories are in them?

Pancakes are usually eaten as a main course, snack or dessert. To ultimately get lower calorie content, it is better to use fermented milk products instead of milk:

It is believed that the use of fermented milk products has a better effect on health. Pancakes cooked in water will have the lowest calorie content. Many filling products can be combined with pancakes . The calorie content of the finished dish will depend on the type of dough and filling products used. Let's consider several options for pancakes with calorie content per 100 grams:

• with sour cream and cottage cheese – 312 kcal;
• with beef meat – 250 kcal;
• with mushrooms – 218 kcal;
• with red caviar - 324 kcal;
• with salmon – 313 kcal;
• with eggs – 222 kcal;
• with honey – 350 kcal;
• with butter – 332 kcal;
• with baked apples – 256 kcal.

Knowing the number of calories in pancakes, you can choose a suitable recipe for yourself and prepare them for breakfast for the whole family.

...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.

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.

• 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.

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.

Calorie content of pancakes with different types of filling

Most pancake recipes include flour, liquid dairy and eggs. The remaining ingredients can be adjusted as desired. To maintain a slim figure and if you are on a diet, you should not use wheat flour, as it is the most high in calories. This ingredient can be replaced with buckwheat, rice, corn and other types of flour. This will help reduce the calorie content of the pancakes. To reduce the harmful effects of dessert on your figure, it is also recommended to add mineral water instead of kefir.

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The number of calories directly depends on the filling. A dish in which cheese, ham, and minced pork is used as filling is highly nutritious.

Nutritional value depending on different types of flour

The number of calories that one piece contains directly depends on what kind of flour the dough is made from. The usefulness of pancakes also depends on the amount of BZHU that dishes prepared from different bases contain.

Calorie content and BJU in pancakes made from different types of flour:

Wheat flour is the most harmful to the figure and is completely unsuitable for those who adhere to a healthy diet. This is due to the high calorie content of the product, high levels of starch and an increased level of the glycemic index.

Premium white wheat flour contains empty carbohydrates. These calories cause water retention in the body, which contributes to weight gain and problems losing it.

Another problem with white flour is the use of yeast in baking.

If it is not possible to buy a product made from another type of flour, then preference should be given to yeast-free products.

You should eat products made from 1st and 2nd grade flour.

• buckwheat;
• linen;
• oatmeal;
• soy;
• rice;
• corn.

And a little about secrets.

The story of one of our readers Alina R.:

I was especially depressed about my weight. I gained a lot, after pregnancy I weighed as much as 3 sumo wrestlers together, namely 92 kg with a height of 165. I thought the belly would go away after giving birth, but no, on the contrary, I began to gain weight. How to cope with hormonal changes and obesity? But nothing disfigures or makes a person look younger than his figure. At the age of 20, I first learned that plump girls are called “WOMAN”, and that “they don’t make clothes that size.” Then at the age of 29, divorce from my husband and depression.

But what can you do to lose weight? Laser liposuction surgery? I found out - no less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a nutritionist consultant. You can, of course, try to run on a treadmill until you go crazy.

And when will you find time for all this? And it's still very expensive. Especially now. Therefore, I chose a different method for myself.

Pancakes: calorie content, use for weight loss

Pancakes are high in calories and contain a significant amount of fiber, which makes them not the most suitable treat for eating and fighting excess weight. However, even this dish in certain quantities can be included in the diet when losing weight. To do this, you just need to decide on the ingredients for cooking and the filling with the optimal calorie value.

The calorie content of pancakes can vary depending on how they are prepared:

Cooking method

Calorie content of 100 grams of product, kcal

Calorie content of one pancake

On mineral water

Another indicator that affects the number of calories in pancakes is the filling. The most high-calorie foods are those that contain meat:

Type of filling

Calorie content of 100 g of product, kcal

Calorie content of one pancake

Chicken meat and mushrooms

Ham and cheese

Sausage with cheese

In cooking, vegetable fillings based on fruits, fruits, berries or their processed products are widely used:

Type of filling

Calorie content of 100 g of product, kcal

Calorie content of one pancake

Banana with chocolate

Other common varieties of plant-based pancake fillings include the following:

Type of filling

Calorie content of 100 g of product, kcal

Calorie content of one pancake

Other types of fillings and their calorie content are presented in the table:

Type of filling

Calorie content of 100 g of product, kcal

Calorie content of one pancake

Cottage cheese with sour cream

Another factor that affects the number of calories is the flour used in cooking. The content of proteins, fats and carbohydrates in the product also depends on this. The most commonly used types are:

Composition and properties

The content of chemical elements and vitamins in pancakes varies depending on the recipe, but in most cases the following ingredients can be found in the product:

• vitamins A, group B (B12, etc.), D, E, K;
• calcium;
• iron;
• magnesium;
• zinc;
• amino acids;
• fats;
• cholesterol;
• proteins;
• cellulose.

The content of the above substances is due to the use of the most common products in preparation - flour, eggs and milk.

The main positive properties of pancakes include:

• strengthening the skeletal system;
• restoration of normal functioning of the cardiovascular system;
• prevention of diabetes development;
• decreased stomach acidity;
• normalization of the functioning of the gastrointestinal tract, improvement of intestinal motility;
• saturating the body with energy, giving strength;
• reducing the risk of developing anemia;
• normalization of the central nervous and muscular systems;
• improvement and restoration of vision;
• support of metabolic processes.

Calorie content of pancakes and ingredients

For a classic pancake recipe you need to take the following ingredients:

To prepare the dough, eggs, sugar, and salt are added to the milk and mixed. Then add flour in portions with constant stirring. Pancakes will not stick if sunflower oil is added directly to the dough. Then you can fry without oil or with a minimum amount of it.

The calorie content of classic pancakes with milk is 170 kilocalories (kcal) per 100 g of product. If you weigh one pancake with milk, you can calculate the calorie content of 1 piece. The following factors increase nutritional value:

• fry pancakes in butter or lard (fat is the easiest factor in the matter of calorie content; carbohydrates bring more calories to this dish);
• add a lot of flour or sugar;
• Pancakes are often eaten with various fillings, which themselves are high in calories (condensed milk, honey, jam).

Pancakes with milk also contain many useful substances: calcium (20% of the daily value in one serving (100 g), phosphorus (15%), iron (10%), vitamins B1 and B2, folic acid.

Pancakes

Recipe author: Nadezhda Popkova

Pancakes recipe ingredients:

Nutritional value of the “Pancakes” dish (per 100 grams):

This is a custom recipe, so there may be errors and typos. If you find them, please write them in the comments below the recipe and we will correct them.

Step-by-step recipes with photos from our website are in the “Recipes” section.

Low calorie pancake recipe

You can significantly reduce the calorie content of pancakes by completely replacing milk with 1 liter of water. But they will not be as tasty as with milk. It is better to replace no more than half of the milk with water.

The calorie content of 100 g of pancakes on water will be 135 kcal. The calorie content of each pancake depends on how much the pancake weighs, as well as what is included in its composition - this dish can be prepared with milk, kefir, or mineral water.

Nutritionists offer a recipe for pancakes with the ingredients: 150 g of wheat and spelled flour, 2 eggs, 300 ml of kefir, 2 tablespoons of ricotta cheese, 2-3 tablespoons of olive oil, a pinch of salt and sugar.

Lightly beat all products except flour, gradually add flour and knead the dough without lumps. Leave the dough for half an hour and bake pancakes.

Other popular fillings

Mushrooms, caviar, boiled eggs with rice, and baked apples go well with pancakes. Don't be afraid to experiment and you will experience the beauty of this dish.

The calorie content of pancakes with mushrooms is 218 calories, with salmon – 311 kcal. Envelopes with red caviar have an amazing taste. They not only provide the body with energy in the amount of 324 kcal/100 g, but also provide benefits.

The calorie content of pancakes with eggs is within 222 kcal. If you make them with kefir, you will get an unusual combination of taste and aroma. We also recommend trying the dish with baked apple. Its energy value is 256 kcal.

How to reduce the calorie content of pancakes

Pancakes without filling will be less nutritious. You can partially or completely replace milk with water. Wheat flour can be partially replaced with lower-calorie rye or wholemeal flour, rich in fiber. You can also use oatmeal, buckwheat and flaxseed flour. Healthy varieties of flour are also oatmeal, buckwheat and flaxseed. These reduced-calorie pancakes fill you up without overeating.

It is better to use fruit or berry puree or freshly cut fruits, such as apples, as a filling. And for savory fillings, you can take low-fat cottage cheese, minced boiled chicken or turkey, lean beef, and stewed vegetables.

You can also compromise: use either diet dough or diet fillings.

You need to prepare the pancake dough yourself. Store-bought mixtures are quite high in calories. Instead of eggs, you can use only egg whites, since they contain virtually no fat.

You can reduce the amount of frying oil by using a cast iron or non-stick frying pan. If you add 2-3 tablespoons of vegetable oil to the dough, you can fry pancakes without using fat (before the first pancake, you need to pour one tablespoon of sunflower oil into the frying pan).

It should be remembered that pancakes cannot be stored for a long time, especially if they are filled. The shelf life of pancakes without filling does not exceed 4 hours at room temperature, and in the refrigerator - no more than a day.

If you plan to store filled pancakes, it is better to put them in the freezer immediately after cooking. They can be stored there for several months.

Use in weight loss

Pancakes are high-calorie foods, the consumption of which is undesirable when losing weight. However, if certain requirements are met, their use is permissible even on a diet:

• Do not use sunflower oil for cooking; use a non-stick frying pan.
• Instead of milk, take kefir, mineral or ordinary water.
• Rice, buckwheat, corn, etc. should be preferred to high-calorie wheat flour.
• Use only fermented milk types of sour cream and cream with a low fat content.
• Cook only thin pancakes that weigh about 45 g.
• Do not butter every product.
• Add only chicken whites (90% water) to the dish and try not to use yolks.
• Take fruits, berries, fruits as filling.
• Instead of sugar, use honey or a sweetener.

It is recommended to eat pancakes in the morning; you should refrain from eating them in the evening. It is necessary to follow the norm and not overeat even if there are no problems with excess weight. It is enough for women to eat 3-4 pancakes, and for men - 4-5.

Source

Pancakes: calorie content of various recipes, dietary cooking options

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.

Calorie content of pancakes

The classic set for preparing a dish is flour, milk, egg, salt, sugar, soda for fluffiness. All of the following ingredients have a beneficial effect on the body:

• flour is a supplier of minerals and vitamins (oat, buckwheat, wheat pancakes have a unique chemical composition),
• milk brings calcium and vitamin D (strengthens bones, improves the functioning of the nervous system),
• The egg contains folic acid, lecithin, and helps normalize fat metabolism.

According to the given recipe (milk - 400 g, wheat flour - 150 g, egg - 1 pc., sugar - 1 tbsp., soda with vinegar - ¼ tsp.), the calorie content of pancakes with milk and sugar will be 134 kcal (100 d), with vegetable oil (3 tbsp.) the indicator will increase to 170.

Depending on the proportions of the components and the fat content of the milk, the energy value of pancakes can reach 186 kcal per 100 grams. The calorie content of 1 pancake with milk weighing 45-50 g (1 piece) includes about 93 units. When adding a creamy component, jam or sour cream, the resulting calorie content is around 233 kcal (100 g) or more.

Pancake batter

Any cooking option involves choosing two main components: the type of flour and the liquid base for kneading. Pancakes can change their calorie content up or down depending on the ingredients selected for the test.

First of all, let's look at the different options with flour. Wheat pancakes give an average of 186-197 kcal (100 g). The calorie content of corn is 221 units. Buckwheat pancakes (with kefir) include 170 kcal (100 g), when mixed with wheat flour in different proportions - 190-229 units.

The calorie content of oat pancakes is 170 units (100 g), the addition of wheat flour raises the indicators to 227 kcal. The nutritional value of a vegetable zucchini pancake may be lower than the given data - 131 kcal (100 g).

Let's move on to the liquid base for mixing. Pancake dough can be prepared using ingredients of different calorie content (kcal per 100 grams):

• on mineral water – 90-105,
• on water – 115-135,
• on serum – 131,
• on beer – 163,
• on kefir (2%) – 174-200,
• with milk – 170-230.

When kneading in water, fried pancake (1 piece) gives the lowest calorie content: 61 kcal (45 g). It is worth remembering that it is in your hands to prepare thin homemade pancakes, the average weight of which is reduced to 35-40 grams, which means the energy value becomes less.

Pancake filling

Stuffed food options have higher calorie content, but the numbers can be adjusted by giving preference to low-fat ingredients.

Pancakes are usually prepared as a main dish (calories - 100 g):

• with mushrooms – 218-220,
• with salmon – 311,
• with red caviar – 324,
• with egg (on kefir) – 222,
• with meat – 370,
• with meat and rice – 250,
• with minced chicken – 165-265,
• with minced beef and pork – 270,
• with minced beef – 194-260,
• with minced pork – 300-490,
• with chicken and mushrooms – 241,
• with ham and cheese – 382,
• with cheese – 348,
• with liver – 170-197,
• with cabbage – 117-147.

For dessert options or breakfast dishes, sweet filling options are used (calorie content per 100 g):

• with condensed milk – 206,
• with honey – 350,
• with apple – 256,
• with jam – 185-245.

The most popular is pancake with cottage cheese. Calorie content varies depending on the fat content of the filling: for 9% the figure is approximately 185 kcal (100 g), a higher percentage brings the nutritional value to 230-330 units. Sometimes raisins are added to the recipe to improve the taste, but be prepared to add 7-10 calories to the dish.

So the calorie content of 1 pancake with cottage cheese (150 g) with sour cream is up to 294 units.

Delicacies with meat

If envelopes with cottage cheese are more of a dessert, then pancakes with meat act as a snack or even a main course.

They are highly nutritious and benefit the body. Again, they can be prepared with milk, kefir, or plain water. The trick is in the filling.

The calorie content of this delicacy with different meats is:

• with minced chicken – 265 kcal per 100 g;
• with minced pork and beef – 270;
• with minced beef – 260;
• with meat and rice – 250;
• with chicken and mushrooms – 241.

As you can see, dishes with cottage cheese or without any additives “weigh” much less.