⏱ 30 min total

Banana Pecan Cornmeal Pancakes

Name: Banana Pecan Cornmeal Pancakes
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: ¹⁄₁₆ cup 2% milk; ¹⁄₁₆ tsp Salt; ¹⁄₁₆ cup Yellow cornmeal; ⅛ medium Banana; ⅛ tbsp Maple syrup; ⅛ tbsp Baking powder; ⅛ tbsp Granulated sugar; ¹⁄₁₆ cup, chopped Pecans; ¹⁄₁₆ cup All-purpose flour; ⅛ tbsp Canola oil; ⅛ extra large Egg

Per 1 serving · 57 g · 11 ingredients

Calories

119

6%
of a 2,000 cal day

Protein
2.9g
9% of calories
Carbs
16g
53% of calories
Fat
5.2g
38% of calories

Portion

✓ Low saturated fat
✓ Low sodium

At a glance

One serving of Banana Pecan Cornmeal Pancakes (57 g) has 119 calories, with 2.9 g of protein, 16 g of carbohydrates and 5.2 g of fat. Most of its energy comes from carbs (53% of calories). It is high in phosphorus (23% DV).

Per 100 g

207cal

medium energy density

Protein per 100 cal

2.4g

Net carbs

15g

carbs minus fiber

Fiber

1.2g

5.1 g sugar

High in

20%+ of the daily value

Phosphorus23%

Good source of

10–19% of the daily value

Calcium10%
Manganese15%
Selenium10%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 20 min

1
PREPARATION: Chop pecans.
2
Chop banana and in a blender blend with all remaining pancake ingredients except pecans and oil. Transfer batter to a bowl and stir in pecans.
3
Heat a griddle over moderate heat until hot enough to make a drop of water scatter over surface and brush with oil. Working in batches, drop scant 1/4-cup measures of batter onto griddle to form pancakes about 4 inches in diameter and cook until bubbles appear on surface and undersides are golden brown, about 1 minute. Flip pancakes with a metal spatula and cook until undersides are golden brown and pancakes are cooked through, about 1 minute.
4
Serve pancakes with syrup.

Vitamins & minerals

Amounts for 1 serving (57 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	20 μg	2%
Vitamin C	1 mg	1%
Vitamin D	0.3 μg	2%
Vitamin E	0.5 mg	3%
Vitamin K	0.3 μg	0%
Thiamine	0.1 mg	5%
Riboflavin (B2)	0.1 mg	8%
Niacin	0.4 mg	2%
Vitamin B6	0.1 mg	7%
Folate (B9)	10 μg	2%
Vitamin B12	0.1 μg	6%
Pantothenic acid	0.3 mg	5%
Choline	24 mg	4%

Minerals

Nutrient	Amount	% Daily Value
Calcium	97 mg	10%
Iron	1 mg	7%
Potassium	266 mg	6%
Magnesium	18 mg	4%
Phosphorus	162 mg	23%
Zinc	1 mg	5%
Copper	0.1 mg	9%
Manganese	0.3 mg	15%
Selenium	6 μg	10%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	6 μg	—
Arginine	0.2 g	—
Aspartic acid	0.2 g	—
Beta carotene	9 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	1 g	—
Glycine	0.1 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.1 g	—
Lactose	1 g	—
Leucine	0.2 g	—
Lycopene	0 μg	—
Lysine	0.1 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	3 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	1 g	—
Proline	0.2 g	—
Retinol	19 μg	—
Serine	0.2 g	—
Starch	1 g	—
Sucrose	3 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0 g	—
Total omega 6	0.3 g	—
Tryptophan	0 g	—
Tyrosine	0.1 g	—
Valine	0.2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.3 μg	—

Burning 119 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

23min
Walking (3.5 mph)
14min
Cycling (moderate)
10min
Running (6 mph)
17min
Swimming laps

Common questions

How many calories are in Banana Pecan Cornmeal Pancakes?

One serving of Banana Pecan Cornmeal Pancakes (1 serving) has 119 calories, which works out to 207 calories per 100 g. That is about 5.9% of a 2,000-calorie day.

Are Banana Pecan Cornmeal Pancakes high in protein?

Not especially. It has 2.9 g of protein per serving, and protein supplies 9% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Banana Pecan Cornmeal Pancakes keto-friendly?

It is hard to fit into a strict keto diet. One serving has 15 g of net carbs and 53% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Banana Pecan Cornmeal Pancakes?

136 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Banana Pecan Cornmeal Pancakes?

5.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (57 g)

Calories119

% Daily Value*

Total fat 5.2g	7%
Saturated fat 0.8g	4%
Trans fat 0g
Cholesterol 22mg	7%
Sodium 136mg	6%
Total carbohydrate 16g	6%
Dietary fiber 1.2g	4%
Total sugars 5.1g
Protein 2.9g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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