Pannekoek

Breakfast

Item Rating: 65/100

1 serving (100 grams) contains 220 calories, 6.0 grams of protein, 8.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		523.8
% Daily Value*
Total Fat		19.0 g	24%
	Saturated Fat	6.0 g	30%
	Polyunsaturated Fat	0 g
Cholesterol		119.0 mg	39%
Sodium		714.3 mg	31%
Total Carbohydrates		71.4 g	25%
	Dietary Fiber	2.4 g	8%
	Sugars	9.5 g
protein		14.3 g	28%
Vitamin D		23.8 mcg	119%
Calcium		119.0 mg	9%
Iron		3.6 mg	20%
Potassium		238.1 mg	5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

Source of Calories

Fat: 171 cal (33.3%)

Protein: 57 cal (11.1%)

Carbs: 285 cal (55.6%)

About Pannekoek

Pannekoek is a traditional Dutch pancake originating from the Netherlands. It is thinner and larger than American pancakes, often made with flour, eggs, milk, and a pinch of salt, though variations can include sugar, spices, or toppings like fruit and cheese. Typically served as a main meal or dessert, pannekoek has a moderate caloric profile at around 220 calories per serving. It provides a balance of carbohydrates (30g), protein (6g), and fat (8g), while also delivering modest amounts of calcium (50mg) and iron (1.5mg). It is low in fiber and vitamin C but contains vitamin D (10mcg), reflecting the nutritional contribution from ingredients like milk and eggs. Pannekoek can be customized to suit dietary preferences and is a versatile part of Dutch cuisine, cherished for its adaptability in both sweet and savory recipes.

Health Benefits

• Provides a good source of protein (6g), which supports muscle repair and growth.
• Contains vitamin D (10mcg), which helps in calcium absorption and maintaining bone health.
• Offers iron (1.5mg), which aids in oxygen transport and prevents anemia.

Dietary Considerations

Allergens: Contains gluten (from flour), milk (dairy), eggs

Suitable for: Vegetarian diets

Not suitable for: Vegan diets, gluten-free diets, dairy-free diets

Selection and Storage

Store pannekoek in an airtight container in the refrigerator for up to 3 days, or freeze individually with parchment paper separating layers for longer storage.

Common Questions About Pannekoek Nutrition

Is pannekoek high in protein?

Pannekoek provides about 6 grams of protein per serving, making it a moderate source of protein. While it may not be as high in protein as foods like eggs or meats, it can contribute to your daily protein intake, especially if paired with toppings like cheese or legumes.

Can I eat pannekoek on a keto diet?

Traditional pannekoek is not suitable for a keto diet as it contains about 30 grams of carbohydrates per serving, which is well above the daily carb limit for ketosis. However, there are keto-friendly recipes that use almond flour or coconut flour as substitutes for wheat flour.

Are there health benefits or concerns with eating pannekoek?

Pannekoek can be a good source of energy due to its carbohydrate content and provides essential nutrients like protein and small amounts of fiber. However, it can also be high in sodium (300 mg per serving) and low in fiber (1 gram), so it is best to enjoy it in moderation if you are monitoring these nutrients.

What is the recommended portion size for pannekoek?

A standard serving size for pannekoek is typically one medium pancake, containing approximately 220 calories. Pair it with fresh fruits or a protein-rich topping for a balanced meal. It's recommended to limit additional high-sugar or high-fat toppings to keep the dish healthy.

How does pannekoek compare to regular pancakes?

Pannekoek, a Dutch-style pancake, is thinner and larger than American pancakes. In terms of nutrition, pannekoek is similar in calories but may differ slightly in ingredients, typically being less sweet. It’s a versatile base, often served with both sweet and savory toppings compared to the sweeter focus of regular pancakes.

Data Sources & Scientific References